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The Best Meats to Add to Your Healthy Salad

Fitday Editor

A healthy salad can help you achieve your weight management goals. Salads are a great dietary item, as they encourage you to consume a variety of fresh fruits and vegetables. Salads can be made from assorted fruits and vegetables of your choice. These supply various vitamins, minerals and phytonutrients to your body. You can add various meats into your salad to boost the nutritional value. However, it is important that these are healthy choices that will keep calorific value low. Some good salad meats are given below.

Lean Smoked Ham

A 100 gram portion contains 140 calories. Total fat content is about 5 grams of which saturated fat is 2 grams. Most of the fat is monounsaturated and polyunsaturated fat, which is beneficial to your health.

  • Monounsaturated Fats - these help to promote your cardiovascular health. They lower the level of low density lipoprotein (LDL) cholesterol in the blood. This type of cholesterol has harmful effects when it builds up in the blood. It results in the formation of plaque in the arteries which restricts the smooth flow of blood. This increases the risk of stroke and coronary disease. Monounsaturated fats also help to increase high density lipoprotein (HDL) cholesterol in the blood. This cholesterol is regarded as beneficial for our health because it helps to cleanse the arteries of LDL cholesterol.
  • Polyunsaturated Fats - smoked ham contains omega-3 fatty acids, a form of polyunsaturated fats. These fats help to stabilize blood pressure and also support healthy brain development.
  • Protein - ham is also a rich source of protein. You get 22 grams of protein in a 100 gram portion. This represents 42 percent of the recommended daily value. This boosts the nutritional value of your salad.
  • Minerals - smoked harm is a good source of selenium, iron, phosphorous, potassium and zinc.

Boneless Turkey Breast, without Skin

A 100 gram portion contains 105 calories, and the amount of fat is 2 grams. Turkey is a rich source of protein, which plays various roles in the body. Proteins are required for various cellular functions as well as for the repair of damaged cells. Many of the body's enzymes also require proteins to function. Turkey is a good source of selenium, potassium, phosphorous and magnesium. These minerals help your body to accomplish various functions and promote overall good health.


A 100 gram portion of water-packed canned tuna contains 115 calories. Tuna is an excellent low fat, high protein meat. A 100 gram portion contains 3 grams of fat and 26 grams of protein. This protein represents 51 percent of the recommended daily value. Tuna is also a good source of selenium, phosphorous and iron. It is a good source of omega-3 fatty acids, which promote your cardiovascular health. These fats help to reduce blood pressure and lower LDL cholesterol. Omega-3 also supports the health and development of your brain.

It is best to avoid certain processed meats in salads such as bacon, sausages and salami. These meats contain high levels of saturated fats. Be sure to remove the skin from turkey and chicken because it contains most of the fat. Saturated fats in meat increase LDL cholesterol levels. It puts you at higher risk of stroke and heart disease.

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