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.

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.)

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

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

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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⚠️ Medical Disclaimer

This resource is provided for educational and informational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. The information presented is general in nature and may not apply to every individual or health situation.

Individuals should consult their physician or other qualified healthcare professional for personalized medical advice, diagnosis, or treatment recommendations related to their specific health conditions and should not begin any new exercise program or change their diet or medications without consulting their healthcare professional.

Call 911 if you are experiencing a medical emergency.