Choosing Lean Animal Proteins

As we age, getting enough protein is important for:

✔ Maintaining muscle strength
✔ Supporting energy levels
✔ Helping with healing and recovery
✔ Keeping the immune system strong

But not all protein sources are the same. Some meats contain more fat and cholesterol, which may affect heart health.

Choosing lean animal proteins can help you:

• Support heart health
• Manage cholesterol levels
• Maintain a healthy weight
• Protect muscle strength

It is generally advised to only eat red meat in moderation. It is also generally recommended to avoid processed meat. Ask your healthcare provider what types of protein are best for you, and how much protein is recommended for you. Always consult with your healthcare provider first before making any significant dietary changes.

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What Does “Lean Protein” Mean?

Lean animal proteins are meats that are:

✔ Lower in total fat
✔ Lower in saturated fat
✔ Lower in cholesterol

(Generally, lean meat contains about 10g or less of fat per 3.5 oz serving.)

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Lean Animal Protein Choices

🥩 Lean Beef Options

Choose cuts labeled:

• Top round
• Bottom round
• Eye of round
• Top sirloin
• Round tip
• Top loin

Helpful tip:
When buying ground beef, look for:

👉 90% lean or higher (93% or 95% is even better)

🐖 Lean Pork Options

Good choices include:

• Pork tenderloin
• Center loin
• Pork loin

Note: These cuts can sometimes be higher in sodium — choose fresh when possible

🍗 Lean Poultry Options

Excellent low-fat choices:

• Skinless chicken breast
• Skinless turkey breast
• Turkey cutlets

Helpful tip:

👉 Remove the skin before cooking to reduce fat

🐟 Lean Fish & Seafood Options

Fish and seafood are some of the healthiest protein choices, especially for older adults.

They are naturally:

✔ Low in saturated fat
✔ Easier to digest
✔ Often heart-protective

Best Lean Fish Choices

• Cod
• Haddock
• Pollock
• Tilapia
• Flounder
• Sole
• Halibut
• Mahi mahi

These are very low in fat and gentle on the body.

Slightly Higher-Fat (But Very Healthy) Fish

Some fish contain healthy fats called omega-3s, which support:

✔ Heart health
✔ Brain function
✔ Joint health
✔ Inflammation control

Good choices include:

• Salmon
• Tuna (fresh or canned in water)
• Trout
• Sardines

These are still excellent options when eaten in moderation.

Seafood Tips

✔ Choose baked, grilled, or steamed instead of fried
✔ Avoid heavy butter sauces
✔ Look for low-sodium canned options
✔ Choose seafood packed in water rather than oil

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Simple Ways to Keep Protein Heart-Healthy

✔ Trim visible fat before cooking
✔ Bake, grill, or roast instead of frying
✔ Use smaller portions (about the size of your palm)
✔ Pair protein with vegetables and whole grains

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When Lean Protein Is Especially Important

Choosing lean animal proteins may be helpful if you are managing:

• High cholesterol
• Heart disease
• Diabetes
• Weight concerns
• Liver conditions
• General muscle loss with aging

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For More Information Go To:

• National Pork Board: Pork Nutrition
• Beef: Beef Nutrients (beefitswhatsfordinner.com)
• What Are the Leanest and Healthiest Meats? Best Meat to Eat
• USDA MyPlate Protein Foods Group – One of the Five Food Groups
• Making the Healthy Cut: Fish, Poultry and Lean Meats | American Heart Association | American Heart Association

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Medical Disclaimer

This resource is for educational purposes only and is not intended to replace medical advice, diagnosis, or treatment. Nutrition needs can vary based on medical conditions, medications, and individual health status. Patients should always consult their healthcare provider or a registered dietitian before making significant dietary changes.

For your safety, it is recommended to avoid consuming raw or undercooked meats, seafood, eggs, or unpasteurized products, as these may increase the risk of foodborne illness — especially for older adults or those with chronic health conditions.

Please also be mindful of any known food allergies or sensitivities when making dietary choices. Always read ingredient labels carefully and avoid foods that may trigger an allergic reaction.

If you have questions about safe food preparation or how certain foods may affect your health conditions, speak with your healthcare provider or registered dietitian before making dietary changes.

Call 911 if you are experiencing a medical emergency.