The Best Heart Health Diet and the Role of Poultry and Meat

Lower your risk of heart disease and boost heart health by making smart poultry and meat choices as part of the Pan-Asian Mediterranean diet

To reap all the heart-healthy benefits of my Pan-Asian Mediterranean (PAM) diet, it is important to understand the “new” role meats should play in your daily meals. Specifically, Pan Asian and Mediterranean people are not vegetarians, yet they don’t overindulge in meat or poultry—and that helps lower their risk of heart disease. Red meat, particularly, is high in environmental toxins and saturated fat, which is linked to inflammation in the arteries—a key factor in heart disease. Consumption of large amounts of meat is also associated with a blood factor called homocysteine. Homocysteine is a byproduct of protein breakdown and is also associated with arterial inflammation and, consequently, heart disease.

It’s easy to see how cutting down on the amount of meat you eat, as well as changing the type of meat you eat, can have a significant impact on your cardiovascular system. So, let’s take a closer look at how my PAM diet for heart health allows for poultry and even a little red meat.

How Much Should I Eat?

For a healthy heart, I recommend that you aim for one to two servings per week of poultry and just one serving per week of free-range beef, pork, lamb, or buffalo. Keep in mind that one serving of poultry or meat is equal to 4 ounces of skinless chicken, lamb, or extra-lean meat (about the size of a deck of cards).

Note: Serving guidelines are based on a 1,800 to 2,000 calories-per-day eating plan. If your goal is weight reduction, consume smaller portions in order to lower your caloric intake.

More Dr. Sinatra Advice on Eating for Heart Health

How much fruit can you eat as part of the heart-healthy PAM diet? Learn how many daily servings of fruit are included as part of the PAM eating plan for optimal heart health.

What role do vegetables play when eating for heart health as part of the PAM diet? Find out how many veggies you need to eat every day when following the PAM eating plan for a healthy heart.

Want more specifics on the PAM diet for optimal heart health? Get all the details on the heart-healthy PAM eating plan.