Leaner meats are now readily available and can be a part of a heart-healthy diet. Red meats are one of the best sources of iron, and since women have higher requirements and typically fall short on meeting their iron needs, including red meat in the diet may be helpful for women who eat meat. Look for leaner beef and pork cuts, such as beef or pork tenderloin steak or roast, eye of the round, top and bottom round, pork loin roast or filet mignon. Keep serving sizes moderate - about 3 to 4 ounces. Slice up meats in a stir-fry to make them look bigger.
Preparation is the key to minimizing fat intake.
Always trim away visible fat from meat and remove skin from poultry prior to cooking. Marinate meat, chicken or turkey products in fat-free salad dressing. Remember, for each tablespoon of fat that you remove or do not add, you save at least 100 calories and 14 grams of fat . Use non-stick vegetable spray, broth or water to brown onions, garlic and beef instead of the 2 tablespoons of oil or fat that most traditional recipes call for. Drain any excess fat after browning and replace with broth.