1. Holy Moly Protein! How Protein Choices Affect Your Heart Caitlin Smith Michigan State University Dietetic Intern 2011-2012

2. What is Protein? BuildBuilding blocks of life –Important in development and growth RepairRepairs cells and makes new ones ProtectProtects by helping build antibodies in immune system

3. How much protein do we actually need? – Men: ~56 g (CDC) – Women: ~46 g (CDC) How much is that really? – 8 oz. glass of milk – Cup of yogurt – 3 oz. of meat – Cup of dry beans = 56 grams!

4. So what’s the deal? Americans tend to get the recommended daily amount of protein… and then some! The main problem: – What’s the source of the extra protein? Meats and other sources high in SATURATED FAT Can lead to elevated LDL cholesterol (“The Bad Cholesterol”) Increased risk for heart disease

6. Choosing Proteins Find Balance – Opt for low-fat options Lean meats – Chicken and poultry are high in protein and lean – If you like red meat, go for loin cut (Remember: Loin = Lean) AHA recommends eating no more than 6 ounces cooked fish, shellfish, poultry (without skin), or trimmed lean meat per day! Serving 3 oz.

7. General Rule of Thumb Your protein originated from a source with how many legs??

8. Dairy Low-fat milk (1%, ½%, skim) Low-fat milk (1%, ½%, skim) Low-fat cheeses Low-fat cheeses – Cheeses add protein, but are also high in fat

9. Indulge in beans and legumes! Contain protein with plenty of fiber! “One of the best and least- expensive sources of fiber and healthy protein” – Lanah Brennan, RD

10. WATCH PORTION SIZES! 2-3 oz. servings

11. Sources Iliades, C. “Lean Proteins for a Healthy Heart”. 2012. http://www.everydayhealth.com/health-report/eating-for-better- health/lean-proteins-for-a-healthy-heart.aspx http://www.everydayhealth.com/health-report/eating-for-better- health/lean-proteins-for-a-healthy-heart.aspx Kassel, K. “Getting to the Heart of a Healthy Diet: Protein-Rich Foods”. October 2010. http://www.upmc.com/healthatoz/pages/healthlibrary.aspx?chunkiid=14056 http://www.upmc.com/healthatoz/pages/healthlibrary.aspx?chunkiid=14056 Protein and Heart Health. American Heart Association. 20 Dec 2011. http://www.heart.org/HEARTORG/Conditions/More/MyHeartandStrokeNews /Protein-and-Heart-Health_UCM_434962_Article.jsp http://www.heart.org/HEARTORG/Conditions/More/MyHeartandStrokeNews /Protein-and-Heart-Health_UCM_434962_Article.jsp Protein in Diet. Medline Plus. 5 May 2011. http://www.nlm.nih.gov/medlineplus/ency/article/002467.htm http://www.nlm.nih.gov/medlineplus/ency/article/002467.htm