What is the best meat for blood pressure?

December 8, 2025 •

4 min read

According to the American Heart Association, a nutritious diet is one of the most effective ways to manage and prevent high blood pressure. This often involves limiting certain foods and prioritizing heart-healthy alternatives, leading many to question: what is the best meat for blood pressure? The answer lies in choosing lean, unprocessed options and prioritizing nutrient-rich alternatives.

Quick Summary

An optimal diet for high blood pressure emphasizes lean proteins and fatty fish, while limiting processed and fatty red meats. Lean poultry and certain cuts of beef or pork can be incorporated, but oily fish like salmon and mackerel are particularly beneficial due to their omega-3 fatty acids. Cooking methods that avoid added salt and fat are also critical.

Key Points

Prioritize Lean Protein: Opt for lean meats like skinless chicken and turkey to reduce saturated fat intake, a key factor in blood pressure control.
Embrace Fatty Fish: Incorporate fatty fish like salmon and mackerel into your diet at least twice a week for their omega-3 fatty acids, which help lower blood pressure and reduce inflammation.
Limit Red Meat: While lean cuts of red meat like sirloin are acceptable in moderation, limit overall consumption and choose the leanest options available.
Avoid Processed Meats: Stay away from processed and cured meats such as bacon and deli slices, as they contain high levels of sodium which can significantly raise blood pressure.
Focus on Healthy Cooking Methods: Cook meats by baking, grilling, or broiling instead of frying, and use herbs and spices for flavor rather than salt.
Follow the DASH Diet Principles: For comprehensive blood pressure management, follow the DASH diet recommendations, which emphasize fish, poultry, and plant-based proteins while limiting fatty meats and sodium.

Lean Proteins: The Smart Choice for Blood Pressure Management

When it comes to selecting meat, the primary goal for blood pressure control is to minimize saturated fat and sodium intake. Lean proteins are the most suitable choice, as they provide essential nutrients without the detrimental fats found in fattier cuts. This approach is consistent with the Dietary Approaches to Stop Hypertension (DASH) diet, which emphasizes lean meat, poultry, and fish.

Poultry: The Go-To Option

Skinless chicken and turkey breast are two of the best meat choices for blood pressure. By removing the skin and visible fat, you can significantly reduce the amount of saturated fat per serving. Poultry is also a fantastic source of high-quality protein, which supports overall health. For ground meat, opt for extra-lean options, such as 93% lean ground turkey.

Fatty Fish: The Omega-3 Powerhouse

For maximum heart-health benefits, fatty fish is an excellent addition to your diet. Oily fish like salmon, mackerel, and tuna are rich in omega-3 fatty acids, which are known to reduce inflammation and may help lower blood pressure. Aim for at least two servings of fatty fish per week to reap these benefits. This can be as simple as grilling a salmon fillet or adding canned tuna (packed in water) to a salad.

Red Meat: Lean and Limited

While it’s best to limit red meat consumption, lean cuts can still be part of a heart-healthy diet. According to the USDA guidelines for lean meat, look for options with less than 10 grams of total fat, 4.5 grams or less of saturated fat, and less than 95 milligrams of cholesterol per 100 grams.

Beef: Choose cuts like sirloin, round steak, and extra-lean ground beef.
Pork: Opt for pork tenderloin, loin chops, and boneless roasts.

Cooking methods are crucial for lean red meat. Grilling, baking, and broiling are preferable to frying, and any visible fat should be trimmed before cooking.

Cooking Methods for Heart-Healthy Meat

Preparation is just as important as the type of meat you choose. The healthiest cooking methods minimize added fat and sodium, which are both major contributors to high blood pressure.

Baking and Roasting: A simple roast chicken or baked fish fillet can be incredibly flavorful without excess fat or salt. Use herbs, spices, and lemon juice to enhance the flavor.
Grilling: Grilling is a great way to cook lean meats without adding fat. Just be mindful of marinades, as many store-bought options are high in sodium. Consider making your own low-sodium marinades using vinegar, olive oil, and herbs.
Poaching and Steaming: This method is ideal for delicate fish fillets and helps retain moisture and nutrients. It requires no added fats and can be seasoned with fresh herbs and lemon.
Sautéing: When sautéing, use a minimal amount of a heart-healthy oil, such as olive or canola oil.

What to Avoid: Processed and Fatty Meats

Certain types of meat are linked with an increased risk of high blood pressure and should be avoided or consumed very sparingly. These include:

Processed Meats: Deli meats, bacon, sausages, and hot dogs are notoriously high in sodium, which is a key factor in raising blood pressure.
High-Fat Red Meats: Fatty cuts of red meat contain high levels of saturated fat, which can negatively impact cardiovascular health.
Fried Meats: Frying meat adds unnecessary saturated and trans fats, which are harmful to blood pressure and cholesterol levels.

Comparison Table: Best Meat Options for Blood Pressure


Meat Type	Saturated Fat	Sodium	Omega-3s	Best for Blood Pressure?
Fatty Fish (e.g., Salmon)	Low	Low	High	Excellent
Skinless Poultry (e.g., Chicken Breast)	Low	Low	Low	Excellent
Lean Red Meat (e.g., Sirloin)	Moderate	Low	Low	Good (in moderation)
Fatty Red Meat (e.g., Ribeye)	High	Low-Moderate	Low	Poor
Processed Meat (e.g., Bacon)	High	High	Low	Poor

Conclusion

In summary, the best meat for blood pressure management is fatty fish, followed by lean poultry and limited, lean cuts of red meat. The key is to prioritize unprocessed, low-fat options and to prepare them using healthy cooking methods that don't add excess salt or saturated fat. By making mindful choices about the meat you consume and incorporating a variety of protein sources into your diet, you can take a proactive step towards controlling your blood pressure and promoting long-term cardiovascular health. Always consider speaking with a healthcare professional or a registered dietitian before making significant dietary changes, especially if you have pre-existing health conditions.

Healthier Cooking Alternatives

Spices over Salt: Use a wide array of spices and herbs instead of salt to flavor your meat. Garlic powder, onion powder, paprika, and cumin can add immense flavor without increasing sodium. For some inspiration, see these healthier condiment alternatives from the American Heart Association.
Make Your Own Broth: Instead of using high-sodium store-bought broths for cooking, make your own low-sodium version using vegetable scraps and lean meat trimmings.
Pressure Cooking: For certain cuts of meat, pressure cooking can help tenderize them quickly, reducing the need for high-fat cooking methods or salty marinades.

Frequently Asked Questions

Some studies have shown a link between high consumption of red meat, particularly fatty and processed red meat, and increased blood pressure due to its saturated fat content. However, newer research suggests that moderate consumption of lean, unprocessed red meat does not significantly impact blood pressure levels.

Both fish and skinless chicken are excellent lean protein options for blood pressure, but fatty fish like salmon and mackerel have an advantage due to their high content of omega-3 fatty acids, which can actively help lower blood pressure.

Lean red meat is defined by the USDA as having less than 10 grams of fat, 4.5 grams or less of saturated fat, and less than 95 milligrams of cholesterol per 100 grams. Examples include beef sirloin and pork tenderloin.

Opt for cooking methods that don't require added fat and salt, such as grilling, baking, broiling, or poaching. Season your meat with a variety of herbs and spices instead of relying on high-sodium marinades or table salt.

It is best to limit or avoid deli meats if you have high blood pressure. These are a type of processed meat that is typically very high in sodium, which directly contributes to increased blood pressure.

While most fish is a healthier protein source than red meat, fatty fish high in omega-3s, such as salmon, mackerel, and tuna, provide the most significant benefits for blood pressure management. It is best to avoid fish that is fried or high in added sodium.

To reduce sodium, you can use a wide range of spices and herbs. Good options include garlic powder, onion powder, black pepper, paprika, cumin, and fresh herbs like rosemary and parsley.