Picking Healthy Proteins

The American Heart Association recommends choosing healthy sources of proteins, mostly from plant sources; regularly eating fish and seafood; substituting fat-free and low-fat dairy products in place of full-fat versions; and for people who eat meat or poultry, choosing those that are lean and unprocessed. 

Are fish, nuts and beans good sources of protein?

Fish and shellfish are good sources of protein. The omega-3 fatty acids in certain fish have health benefits. Examples of those fish include anchovies, herring, mackerel, black cod, salmon, sardines, bluefin tuna, whitefish, striped bass and cobia. As part of a heart-healthy diet, omega-3 fatty acids can help reduce the risk of heart failure, coronary heart disease, cardiac arrest and the most common type of stroke (ischemic).

Plant foods that contain plenty of protein include beans, peas, lentils and nuts. There are many types of beans – pinto, kidney, garbanzo, soybeans and more. They’re all good for you. Put lentils, split peas and black-eyed peas on the list, too! Plant sources of protein do not contain saturated fats and provide dietary fiber and other nutrients. Nuts, peanuts and soybeans also contain healthy unsaturated fats. 

Tips for people who like meat 

In general, red meats, such as beef, pork and lamb, have more saturated fat than skinless chicken, fish and plant proteins. Saturated fats can raise your blood cholesterol and increase your risk of heart disease. If you eat poultry, pork, beef or other meats, choose lean meat, skinless poultry and unprocessed forms. Also choose healthy portions.

One portion of cooked meat is 3 ounces. To help you judge sizes, a 3-ounce portion is:

• a piece of meat about the size of a deck of cards
• a small chicken drumstick or thigh
• 3/4 cup of flaked fish
• 2 thin slices of lean roast beef (each slice 3" x 3" x 1/4") 

Note: Eating a lot of meat is not a healthy way to lose weight, especially if you have or are at risk for heart disease.

How to eat healthier proteins

• Breakfast
  • Add beans to breakfast tacos, scrambled eggs or a vegetable omelet.
  • Replace bacon and sausage with low-sodium, nitrate-free turkey or veggie bacon.
  • Stir nuts or yogurt into cooked cereal.
  • Enjoy fat-free or low-fat milk or yogurt.
• Lunch
  • Slice leftover chicken or turkey for sandwiches.
  • Have a bowl of bean or lentil soup with added veggies.
  • Eat a tuna sandwich on whole-grain bread. Swap out some of the mayonnaise with ripe avocado.
  • Make a chicken salad with leftover baked or roasted chicken.
• Dinner
  • Grill, bake or microwave chicken breasts. Remove skin before cooking.
  • Sprinkle fish fillets with lemon and salt-free seasonings and bake them.
  • Wrap a whole fish in foil with lemon and onion slices; then bake or grill.
  • Top your salad with beans, nuts, fish or skinless chicken.
  • Add beans to a soup or casserole.
  • Make black bean burgers or garbanzo bean burgers from scratch.

Many people choose to not eat meat for various reasons, including health. You can get all the nutrients your body needs without eating meat. A 1-cup serving of cooked beans, peas, lentils or tofu can replace a 2-ounce serving of meat, poultry or fish. Two ounces of peanut butter counts as 1 ounce of meat.

Shopping tips

• Dried beans, peas and lentils are inexpensive. Dried lentils cook quickly, while dried beans and peas require more preparation time. Look for no-added-salt or low-sodium canned varieties, or rinse beans before cooking or eating to remove excess sodium.
  
  
• Choose fish high in omega-3 fatty acids such as mackerel, lake trout, herring, sardines, albacore tuna and salmon. Low-sodium canned fish is also a healthy choice.
  
  
• Look for tofu in the refrigerated section of the grocery store.
  
  
• In the dairy section, look for unsweetened fat-free (skim) or low-fat (1%) milk, yogurt or cheese or unsweetened plant-based milk alternatives, such as soy, almond and oat milk.
  
  
• Choose cuts of meat that have the least amount of visible fat. Buy "choice" or "select" grades of beef rather than "prime." Lean cuts of meat contain the words “round,” “loin” or “sirloin” on the package.
  
  
• Choose lean or extra-lean ground meat (no more than 15% fat).
  
  
• Choose poultry that has not been injected with fats or broths.
  
  
• Minimize processed meats such as deli slices, bacon, ham, salami, sausages, hot dogs and jerky.
  
  
• Look for the Heart-Check mark on food labels to find products that align with the American Heart Association’s recommendations for an overall healthy eating pattern.

Preparation tips

• Feature vegetables, fruits, whole grains, beans, peas and lentils, with smaller portions of fish, low-fat or nonfat dairy, or lean unprocessed meats if desired.
  
  
• Flavor any type of protein well with salt-free spices, and herbs, garlic and onion.
  
  
• When preparing meat, trim off visible fat or poultry skin before cooking and pour off the melted fat after cooking.
  
  
• If roasting a whole chicken or turkey, remove the skin before carving and serving the meat. Use healthier cooking methods such as baking, broiling, stewing and roasting.
  
  
• Chill meat juices after cooking so you can easily skim off the hardened fat. Then you can add the juices to stews, soups and gravy.

*Some types of fish contain high levels of mercury or other environmental contaminants. Women who are pregnant, planning to become pregnant or nursing, as well as young children, should check this U.S. Food and Drug Administration website for the latest advisories to avoid eating contaminated fish.