News Video | Policy | GPs | Hospitals | Medical | Mental Health | Welfare | Search

 

Can Red Meat Be Included As Part Of A Heart Healthy Diet?

The Heart Foundation today released new recommendations on how much red meat and chicken New Zealanders should be eating as part of a heart healthy diet.

“The latest evidence shows eating high levels of red meat can increase the risk of heart disease and stroke. Research shows eating less than 350g of unprocessed red meat a week can reduce this risk. That’s about three lean red-meat meals a week,” says Heart Foundation Chief Advisor Food and Nutrition, Dave Monro.

It was found that each additional 100g of red meateatenper day, above the recommended level,was associated with a 15 per centhigherrisk of heart disease anda 12 per cent higher risk ofstroke.

The review of the latest science also showed it’s more heart healthy when red meat is replaced with other plant-based protein options.

“Red meat can certainly be part of a healthy diet but replacing red meat with alternatives such as beans, chickpeas, soy and nuts has been shown to reduce cholesterol levels - a key risk factor for heart disease,” says Dave.

The review found that chicken was neutral for heart health, meaning it doesn’t necessarily do harm, but also that it doesn’t have the benefits that some of the plant-based options have.

“While chicken is another important protein source in the New Zealand diet, we need to have a variety of options in a heart healthy diet and include beans, chickpeas, nuts, seeds, and fish – and foods that have all been shown to help prevent heart disease.

“Heart disease is New Zealand’s single biggest killer. The update of position statements like this one is part of our ongoing commitment to support Kiwis to improve their nutrition, prevent heart disease and improve the quality of life for the 170,000 New Zealanders living with heart disease,” says Dave.

Processed meats, such as ham and sausages, were not included in the review as there is already substantial evidence linking processed meat intake with colorectal cancer.

The review of the evidence was supported by the Heart Foundation’s Expert Nutrition Group which include members from the University of Auckland and the University of Otago. The key findings were considered in light of the New Zealand population and went through a comprehensive peer review process.

The new Heart Foundation position statement is also consistent with advice from the World Cancer Research Fund, and the Australian Heart Foundation on red meat and poultry.

Some tips for eating less meat:

· Start with a meat-free meal: if you don’t know where to begin, pick one evening a week and have a meat-free meal.

· Be inspired by other cultures: Lots of cultures with flavourful foods use vegetarian proteins for their meals. Indian, Sri Lankan or Middle Eastern recipes use lots of beans, peas etc.

· Boost your meals with plants: to make your meat portions go further, mix it with legumes and extra vegetables. For example, if a recipe needs 500g of mince, choose to use 250g of mince and add a can of beans and extra grated vegetables.

· Focus on quality over quantity: choose lean cuts of meat in smaller portions. Look for less fat or cuts with visible fat that is easy to remove.

· Keep an eye on portions size: If you want a steak, choose a smaller portion or reduce the number of chops you have from two to one.

© Scoop Media

 
 
 
Culture Headlines | Health Headlines | Education Headlines

 

Stage: Wellington’s Theatre Awards To Go Ahead

The Wellington Theatre Awards will go ahead despite a devastating year for New Zealand’s creative sector. Wellington Theatre Awards Trust Chair Tom Broadmore said, “the creative sector, and Wellington’s vibrant theatre sector has been gutted by the ... More>>

Journalism: An Icon Returns. New-Look North & South Magazine Hits Shelves

One of New Zealand’s most iconic magazines, North & South, is back on the shelves this week – with new independent ownership. The magazine, which has set the benchmark for investigative journalism in New Zealand since 1986, relaunches this week, ensuring ... More>>


Howard Davis: Three New Art Books for Xmas

Massey University and Te Papa Presses have published three new art books just in time for Xmas: Dick Frizzell's Me, According to the History of Art, Railways Studios, celebrating unique examples of government-sponsored advertising and design, and Nature - Stilled, Jane Ussher's extraordinary photographs of flora and fauna from the museum's natural history collections.
More>>



Howard Davis: Inside The King's Head - Girl in the Loft at BATS

Katherine Wyeth weaves together a dramatic tapestry of memory, identity, and legacy, exploring what it was like to grow up in the second oldest operating pub theatre in the UK. More>>

Howard Davis: Fiddling While America Burns - Wellington's T-Bone Cut A Rug

Just a few days prior to the most significant US Presidential elections in decades, local denizens of Lower Hutt's Moera Hall were treated to a broad canvas of musical styles, including tinges of bluegrass, old-time, country, cajun, and zydeco influences. More>>

Howard Davis: Troy Kingi Rules The San Fran

The award-winning Northland musician performed songs from his new record The Ghost of Freddie Cesar, the fourth installment in his 10/10/10 series - ten albums in ten years in ten genres. More>>

Howard Davis: The Phoenix Foundation Rises From The Ashes (& Chris O'Connor Talks)

Simultaneously dreamy and structured, understated and subtle, spacious and hypnotic, The Phoenix Foundation's new album Lifeline includes gorgeous vocal harmonies, lilting lyrics with no lack of wry, self-deprecating humour, and gently weeping guitar parts. More>>

 
 
 
 
 
 

LATEST HEADLINES

  • CULTURE
  • HEALTH
  • EDUCATION
 
 
  • Wellington
  • Christchurch
  • Auckland