A meal can start out with healthy ingredients like fish, chicken or other lean protein, but the cooking method you choose can determine their impact on heart health.
When cardiologists shared what they eat for dinner, they often enjoyed fish, which is rich in omega-3 fat, and poultry as their protein choices.
Protein is important for muscle growth and should be eaten throughout the day, dietitians say.
But put away the frying pan. Here’s a heart doctor’s preferred way to cook protein for the most health benefits.
Heart Health Tip of the Day: Bake Your Favorite Protein Instead of Frying
Dr. Nieca Goldberg, a cardiologist and clinical associate professor at the NYU Grossman School of Medicine, says her favorite way to prepare fish or chicken is to bake it.
“It’s not only the protein you’re eating, but how you prepare it, for sure,” she tells TODAY.com.
Goldberg likes to make oven-baked “fried chicken” that’s covered in breadcrumbs and sprayed with a bit of olive oil rather than deep fried.
“And certainly, when it comes to preparation, air fryers are great,” she adds.
Why It Matters
Frying typically involves lots of oil or butter, which adds extra calories or saturated fat.
For example, traditional fried chicken has about 800 calories for a two-piece serving, while Joy Bauer’s crispy oven-baked version has 270 calories, 34 grams of protein and just 4 grams of fat.
Eating lots of fried foods is associated with a higher risk of coronary artery disease, studies have found.
Fried foods have also been linked with higher risk of anxiety and depression.
It may be better to use an air fryer. “Air frying is a healthier option because it essentially eliminates added oils,” according to Julia Zumpano, a registered dietitian at the Cleveland Clinic.
Air-fried meals had 74% less fat compared to deep-fried meals with a similar carbohydrate and protein content, a study found.
How to Get Started
Explore oven-baked versions of your favorite dishes. You may be surprised how much you like them. For example, Bauer uses seasoned panko breadcrumbs for her oven-baked “fried chicken” for an “amazingly crunchy texture.”
For more healthy cooking ideas and ways to add protein to your diet, download the Start TODAY app to get meal plans and snack tips.
TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.