Choosing the right cooking method for your meals can significantly affect their impact on heart health, despite starting with nutritious ingredients like fish or chicken.
When cardiologists share their dinner choices, they predominantly favor fish, known for its omega-3 fatty acids, along with poultry as their main protein sources.
Dietitians advocate for a consistent intake of protein throughout the day, as it’s vital for muscle development and overall health.
However, it’s time to set the frying pan aside. Here’s what a cardiologist suggests as the healthiest cooking method for protein.
Heart Health Tip of the Day: Bake Your Favorite Protein Instead of Frying
Dr. Nieca Goldberg, a cardiologist and a clinical associate professor at NYU Grossman School of Medicine, prefers baking as her go-to method for preparing fish and chicken.
“It’s not just about the kind of protein you consume, but also about how you prepare it,” she explains to TODAY.com.
Goldberg enjoys making an oven-baked “fried chicken” that is coated in breadcrumbs and lightly sprayed with olive oil, steering clear of traditional deep frying.
“Air fryers are also excellent options,” she notes.
Why It Matters
Frying often involves excessive oil or butter, leading to additional calories and saturated fat.
For instance, a typical serving of fried chicken offers around 800 calories for just two pieces, whereas Joy Bauer’s healthier oven-baked recipe boasts only 270 calories, along with 34 grams of protein and just 4 grams of fat.
Research indicates that frequent consumption of fried foods is correlated with an increased risk of coronary artery disease, according to studies.
Additionally, fried foods have been associated with higher levels of anxiety and depression.
Opting for an air fryer might be a more beneficial choice. “Air frying is a healthier alternative as it nearly eliminates the use of added oils,” says Julia Zumpano, a registered dietitian at the Cleveland Clinic.
A study found that meals prepared in an air fryer contain 74% less fat compared to their deep-fried counterparts, while maintaining similar carbohydrate and protein levels according to research.
How to Get Started
Try exploring oven-baked variations of your favorite dishes—you might be pleasantly surprised by the results. For instance, Bauer enhances her oven-baked “fried chicken” with seasoned panko breadcrumbs for a delightful crunch.
For further healthy cooking inspiration and to learn how to incorporate more protein into your meals, download the Start TODAY app for meal plans and snack strategies.
TODAY’s Expert Tip of the Day series provides straightforward strategies to simplify your daily life. Each weekday, qualified experts share their best advice on diet, fitness, heart health, mental wellness, and more.
In summary, the way we cook our protein can significantly influence our heart health. Embracing methods like baking or air frying not only enhances the nutritional value of our meals but also contributes to overall well-being. Making these small changes in your cooking habits can lead to healthier eating patterns and improved health outcomes.
