Whether you're just getting home from the hospital or just looking to improve your heart health, meats play a big part in our diet! Grab life by the deliciously juicy, plump meats! You can easily replace these common meats with their heart-healthier options! I sure have... and my dad has NOT noticed the difference! Please see footnotes for any disclosures.
Turkey V. Chicken
Taste Comparison: I wouldn't replace chicken steak with turkey steak per se, because, ew and why? But, if I were cooking ground chicken vs. ground turkey with a ton of spices (e.g., tacos or chicken burgers, or toppings over noodles), I honestly could not tell the difference!
Heart - Health Benefits
Lower Fat Content: Turkey have slightly lower sat fat as compared to it's cousin, the chicken, especially if you choose lean (less fatty) cuts like turkey breast without skin. Lower fat intake lowers the amount of cholesterol being absorbed by your body!
Lower Sodium Content (if unprocessed): Unprocessed turkey tends to have lower sodium content compared to processed chicken products like deli meats or chicken nuggets. High sodium intake is linked to high blood pressure, which is a risk factor for heart disease.
Key Nutrition*
Foster Farms Fresh & Natural Ground Turkey Breast | Just Bare Chicken Breast * | |
4 oz | 4 oz | |
Sodium | ~ 85mg | ~75mg |
Saturated Fat | ~0.5g | ~0.5g |
Cholesterol | ~55mg | ~70mg |
*I tried to find ground chicken breast nutrition facts and couldn't find a comparison... I guess there may not be much ground chicken breast out there. I just grind it up in my food processor.
Beef vs. Bison
Taste Comparison: Am I crazy or can I really not tell the difference between beef and bison in a juicy, flavorful taco? Again, I would not necessarily replace a Wagyu steak with a Bison steak, but in a flavorful dish (like tacos or Szechuan noodles where spices are king), I really can't tell the difference with the meats! As Demi Lovato would say... "Give Your Heart a Break!", try a bison sub!
Heart - Health Benefits
Lower Fat Content: Bison usually has lower total fat (particularly saturated fat) content compared to beef. Saturated fats can increase LDL (the "bad") cholesterol levels, which is linked to heart disease. Lose the cow, let's eat that Bison!
Potential Lower Cholesterol: Bison may have lower cholesterol levels compared to beef, although this can vary depending on the specific cut and also how the bison/cow was raised. Keep an eye out at your local super market.
Key Nutrition*
Force of Nature Ground Bison, 100% Grass Fed, Regeneratively Sourced | Eel River Organic Beef Organic Ground Beef | |
4 oz | 4 oz | |
Sodium | ~60mg | ~65mg |
Saturated Fat | ~1.5g | ~5g |
Cholesterol | ~55mg | ~70mg |
Tofu or Mushrooms - Meatless Meat
Taste Comparison: Please hear me out! I never liked tofu either! But I've actually come around to really loving my tofu and tempeh (soy products). Why? Soy products (and mushrooms) are able to absorb the flavor of ANY sauce you put them in. Have you ever had tofu-based tom yum soup or Chipotle's sofritas... TOO GOOD! Just a flavor bomb!
Heart - Health Benefits
Reduce Saturated Fat: Tofu is low in saturated fat compared to most other types of meat (and especially the taboo RED MEAT). High intake of saturated fat is linked to an increased risk of heart disease, so an occassional replacement of meat with tofu can go a long way in terms of heart health.
Rich in Unsaturated Fats: Tofu is a good source of unsaturated fats, particularly polyunsaturated fats like omega-3 and omega-6 fatty acids. Unsaturated fats are beneficial for heart health as they can help reduce LDL cholesterol levels (the "bad" cholesterol) in the blood.
Key Nutrition*
Chicken Breast (Just Bare) | Tofu | Tempeh | |
Brand | Just Bare | Trader Joes Tofu | Franklin's Farms |
Serving | 3 oz | 3 oz | 3oz |
Sodium | ~56mg | ~15mg | ~0mg |
Saturated Fat | ~0.4 | ~1g | ~1g |
Cholesterol | ~52mg | 0mg | ~0mg |
Footnotes/Disclosures
*The nutritional information provided in recipes on this website are estimates and is for informational purposes only. Actual nutrition facts may vary based on the specific ingredients and brands you use, as well as the portion sizes. For accurate nutritional information, please consult a registered dietitian or nutritionist. Thank you for understanding!
** Some of the links on this blog are affiliate links, which means I may earn a small commission if you click on the link and make a purchase. This is at no additional cost to you. As an Amazon Associate, I earn from qualifying purchases. I only recommend products and services that I have personally used and believe will add value to my readers. Thank you for supporting Healthy Heart Foodie!
*** This article was written from the perspective of my own experience with my dad. My dad suffered from heart failure and coronary artery disease requiring bypass surgery. If you suffer from other medical conditions such as diabetes, there may be other considerations.
**** I am not a health-care professional and the information in this website is not meant to be medical advice. Please consult your doctor for medical guidance.
***** I have made an effort to identify comparisons that are considered "average". However, it is important to note that this may not provide an accurate comparison for all types of meat you would find at your local supermarket. Please consult the nutrition facts on the packaging.
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