A few tips for picking the right proteins

The culprit in most heart problems is saturated fat, found in meat and full-fat dairy products, such as cheese. Saturated fat raises "bad" LDL cholesterol, the kind that can lead to heart attacks and strokes.

Research shows that saturated fat may increase insulin resistance, making blood sugar control more difficult.Choose meats and dairy products that are high in protein and low in saturated fat.

• Choose beef labelled "Select," the leanest grade of beef, followed by "choice" and "prime." Any meat with the word "round" or "loin" is generally a leaner cut. So are filet mignon and flank steak. Trim visible fat from meat and skim fat from cooled broths.
• Eat chicken without skin. Leave skin on while cooking to keep the meat moist, remove it before eating.
• Eat white-meat poultry instead of dark, which has more than twice as much saturated fat.
• Choose lower-fat versions of dairy foods. Fat-free milk has virtually no fat, while whole milk gets almost half of its fat calories from saturated fat. Skim milk is an excellent choice. All milk sold in Canada is fortified with fat-soluble vitamin D.

Not all fat is bad for your heart or insulin sensitivity (although it's all high in calories). In fact, the unsaturated kind lowers your "bad" cholesterol rather than raising it. One type of unsaturated fat called monounsaturated fat has been shown to reduce insulin resistance and make blood sugar easier to control. It's found in:

• Almonds and other nuts
• Avocados
• Olive and canola oil
• Peanuts and peanut butter
• Seeds

Watch how much you eat because even "good" fat adds weight. Peanut butter makes an excellent protein for lunches and snacks, but limit yourself to 30 millilitres (two tablespoons).Fatty fish are a source of omega-3 fatty acids, proven to cut the risk of fatal heart attacks. People with diabetes should eat them! They're found in:

• Oily, cold-water fish: salmon, tuna, sardines, mackerel. Eat these fish two or three times a week.
• Shellfish: shrimp, lobster, mussels. These have lesser amounts of omega-3's but are low in saturated fat. They contain other nutrients (vitamin B12 and zinc) important to people with diabetes.
• Flaxseed and flax meal. Add to cereals, homemade breads and baked goods.

Dairy deserves special mention because foods such as low-fat cheese, fat-free milk and yogurt are high in both protein and calcium.

• Why is calcium important? Studies find that getting adequate amounts can help you lose weight. The reason? A lack of calcium triggers release of a hormone called calcitriol, which prompts the body to store fat. Eating two or three servings of calcium-rich dairy foods per day helps keep calcitriol levels low so your body burns more fat and stores less.
• Taking calcium supplements doesn't seem to produce the same effect, which leads researchers to conclude that dairy foods may have some other, as-yet-undiscovered weight-loss advantage as well.
• Not everyone tolerates the lactose in milk well, but if you're bothered by symptoms such as bloating and gas, you can ease dairy into your diet by having small amounts with meals, which slows the rate at which lactose enters your system. You can also forgo milk in favor of dairy foods that are naturally lower in lactose, such as low-fat cheese and yogurt.

Although this is just a brief guide to proteins and fats, it should get you started on your healthy diet. Try to incorporate these tips into your regular weekly meal plan.