The American Heart Association recommends choosing healthy sources of protein, mostly from plant sources; regularly eating fish and shellfish; substituting fat-free and low-fat dairy products for full-fat versions; and for people who eat meat or poultry, to choose 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 these 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 are all good for you. Also put lentils, split peas and black-eyed peas on the list! Plant sources of protein do not contain saturated fat 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 fat can raise your blood cholesterol and increase your risk of heart disease. If you eat poultry, pork, beef or other meat, choose lean meat, skinless poultry and unprocessed forms. Also choose healthy portions.

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

• a piece of meat the size of a deck of cards
• a small chicken leg or thigh
• 3/4 cup flaked fish
• 2 thin slices 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
  • Cut up leftover chicken or turkey for sandwiches.
  • Have a bowl of bean or lentil soup with vegetables.
  • Eat a tuna sandwich on wholemeal bread. Replace some of the mayonnaise with ripe avocado.
  • Make a chicken salad with leftover baked or fried chicken.
• Dinner
  • Grill, bake or microwave chicken breast. Remove the skin before cooking.
  • Sprinkle fish fillets with lemon and salt-free spices 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 stew.
  • Make black bean burgers or garbanzo bean burgers from scratch.

Many people choose not to 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 count as 1 ounce of meat.

Shopping tips

• Dried beans, peas and lentils are cheap. Dried lentils cook quickly, while dried beans and peas require more preparation time. Look for canned varieties with no added salt or low sodium, 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 (skimmed) 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 instead of “prime.” Lean cuts of meat contain the words “round”, “loin” or “loin” on the package.
• Choose lean or extra lean ground meat (no more than 15% fat).
• Choose poultry that has not been injected with fat or broth.
• Minimize processed meats such as deli slices, bacon, ham, salami, sausages, hot dogs and jerky.
• Look for Heart check mark on food labels to find products that conform to the American Heart Association’s recommendations for an overall healthy eating pattern.

Preparation tips

• Contains vegetables, fruits, whole grains, beans, peas and lentils, with smaller portions of fish, low-fat or fat-free dairy or lean unprocessed meat if desired.
• Flavor any type of protein with salt-free spices and herbs, garlic and onion.
• When cooking meat, remove any visible fat or poultry skin before cooking and pour off the rendered 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, roasting, stewing and roasting.
• Cool the meat juice after cooking so that you can easily skim off the hardened fat. You can then add the juice to stews, soups and sauces.

*Some types of fish contain high levels of mercury or other environmental pollutants. Women who are pregnant, planning to become pregnant, or breastfeeding, as well as young children, should check this US Food and Drug Administration website for the latest advice on avoiding eating contaminated fish.