To reap all the benefits of my Pan-Asian Mediterranean (PAM) diet, it is important to understand the “new” role meats should play in your daily hearthealthy meals. Specifically, Pan Asian and Mediterranean people are not vegetarians, yet they don’t overindulge in red meat or poultry in a hearthealthy diet plan—and that helps lower their risk of heart disease. Red meat, particularly, is high in environmental toxins, 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 hearthealthy PAM diet planallows for poultry and even a little red meat.
How Much Should I Eat?
I recommend that you aim for two to three servings per week of free-range poultry and one to two servings per week of free-range beef, lamb or buffalo for a hearthealthy diet plan. 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 HeartHealthy Meals
How much fruit can you eat as part of the hearthealthy PAM diet plan? 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 hearthealthy PAM diet plan.