What is the most heart-healthy meat to eat?

October 16, 2025 •

4 min read

The American Heart Association recommends prioritizing lean proteins and fish high in omega-3 fatty acids for optimal cardiovascular health. Discover what is the most heart-healthy meat to eat and how to incorporate these choices into a balanced, nutritious diet without sacrificing flavor or variety. Making small but informed dietary changes can have a significant impact on long-term wellness.

Quick Summary

This guide examines different meat types to determine the best options for cardiovascular health, considering factors like saturated fat, omega-3 content, and preparation methods. Learn which proteins offer the most nutritional benefits for a healthy diet.

Key Points

Fatty Fish is King: Rich in omega-3 fatty acids, fish like salmon, mackerel, and sardines are highly recommended for heart health due to their anti-inflammatory properties.
Lean Poultry Perfected: Skinless chicken and turkey breast offer a fantastic source of lean protein with minimal saturated fat, supporting muscle repair and overall wellness.
Lean Red Meat Limit: For red meat, opt for the leanest cuts (e.g., sirloin, round, tenderloin) and consume them in moderation to minimize saturated fat intake.
Cooking Matters: Healthier cooking methods like baking, broiling, or grilling are preferred over frying to avoid adding unnecessary saturated fats.
Processed Meats to Minimize: Limit or avoid processed meats such as bacon, sausage, and deli meats, as they are typically high in sodium and unhealthy preservatives.
Portion Control is Key: Regardless of the meat type, controlling portion sizes is crucial for managing calorie intake and maintaining a heart-healthy diet.

The Top Contenders: Fish and Lean Poultry

When it comes to selecting the most heart-healthy meat, a few options consistently rise to the top. The general consensus among nutrition experts is that fatty fish and lean poultry are superior to red meat due to their nutritional profiles. This distinction primarily boils down to saturated fat content and the presence of beneficial omega-3 fatty acids.

The Case for Fish: The Omega-3 Advantage

Fish, particularly fatty or oily fish, is often crowned the most heart-healthy meat. Its stellar reputation is thanks to its high concentration of omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These polyunsaturated fats are known to reduce inflammation, lower blood pressure, and decrease triglycerides, all of which contribute to a healthier heart.

Heart-Healthy Fish Options:

Salmon: A fatty fish packed with omega-3s, vitamin D, and selenium. Wild Alaskan salmon is often cited for its higher omega-3 content.
Mackerel: Another excellent oily fish choice, offering a great source of omega-3s and B12.
Sardines and Herring: Small, oily fish that are dense with omega-3s and can be enjoyed fresh, canned, or grilled.
Lake Trout: Similar to salmon, this fish provides a solid dose of healthy fats.
White Fish (Cod, Haddock): Leaner fish that, while not as high in omega-3s as their oily counterparts, are very low in saturated fat and offer a great source of protein.

Lean Poultry: A Low-Saturated-Fat Choice

Lean poultry, especially skinless chicken and turkey breast, is another top contender. These options provide a complete protein source with significantly less saturated fat than most cuts of red meat. Removing the skin is a crucial step, as this is where most of the fat is stored.

Skinless Chicken Breast: A classic, lean protein that is incredibly versatile and low in fat. It's an excellent source of niacin and vitamin B6.
Ground Turkey: Choosing 93% or 99% lean ground turkey is a healthier alternative to ground beef for dishes like burgers or chili.
Skinless Turkey Breast: Similar to chicken breast, it provides lean protein along with nutrients like selenium and B vitamins.

Red Meat in Moderation: Choosing Lean Cuts

While red meat has a reputation for being less heart-healthy, not all red meat is created equal. The key is moderation and making smart choices. Lean cuts of beef and pork can be part of a balanced diet, provided they are eaten infrequently and prepared healthfully. The American Heart Association recommends limiting red meat intake and choosing lean cuts.

Lean Red Meat Options:

Beef: Opt for cuts with the words “loin,” “round,” or “sirloin” in the name. Examples include sirloin steak, flank steak, and eye of round roast. When buying ground beef, choose 93% lean or higher.
Pork: Lean cuts like pork tenderloin and boneless loin chops are lower in calories and saturated fat than many other cuts.
Wild Game: Venison, bison, and other game meats are naturally very lean and low in saturated fat, offering a nutritionally dense alternative.

How Preparation Methods Affect Heart Health

It's not just the type of meat you choose, but also how you prepare it. Unhealthy cooking methods can add saturated and trans fats, negating the benefits of choosing lean protein. Conversely, healthy preparation can enhance flavor without compromising health.

Healthier Cooking Methods:
- Baking or Roasting: Cooking meats in the oven is a great way to use minimal added fat.
- Grilling or Broiling: These methods use direct heat and allow excess fat to drip away. Avoid charring the meat, which can produce carcinogens.
- Poaching or Steaming: Ideal for fish and poultry, these methods use no added fat.
Cooking Tips:
- Trim all visible fat from meat and remove the skin from poultry before cooking.
- Chill meat juices and skim off hardened fat before using them in sauces or gravies.
- Use heart-healthy cooking oils like olive or canola oil for seasoning, not butter or lard.

Comparison Table: Heart-Healthy Protein Sources


Meat Type	Saturated Fat	Omega-3s	Key Nutrients	Best For	Cooking Methods
Fatty Fish	Low	High (EPA, DHA)	Vitamin D, Selenium	Cardiovascular Health, Brain Function	Baking, Grilling, Poaching
Lean Poultry	Very Low	Minimal	Niacin, B6, Protein	Weight Management, Muscle Repair	Roasting, Grilling, Baking
Lean Red Meat	Low to Medium	Low (higher in grass-fed)	Iron, Zinc, B12	Iron Intake, Flavor	Grilling, Broiling, Roasting

Minimizing Unhealthy Meats

To maximize heart health, it is equally important to minimize or eliminate less healthy meat choices. Processed meats, regardless of the type, are generally the unhealthiest option. These include hot dogs, sausages, bacon, and most deli meats, which are high in sodium, saturated fat, and potentially harmful preservatives like nitrites. Excessive consumption of these items is associated with an increased risk of heart disease and certain cancers.

Conclusion

When considering what is the most heart-healthy meat to eat, the answer is not a single item but rather a category of lean proteins and fatty fish. For optimal cardiovascular health, prioritize fish rich in omega-3 fatty acids, like salmon and mackerel, and opt for skinless chicken or turkey breast. If you enjoy red meat, choose the leanest cuts and consume them infrequently. The method of preparation is as important as the choice of meat itself, so favor baking, broiling, and grilling over frying. By making these informed choices, you can build a delicious and heart-healthy diet that supports long-term wellness.

Learn more about heart-healthy eating on the American Heart Association website: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/picking-healthy-proteins

Frequently Asked Questions

No, not all red meat is bad. Lean cuts of red meat, such as sirloin or round steak, can be part of a healthy diet when consumed in moderation. However, fatty cuts and processed red meats should be limited or avoided due to their higher saturated fat and sodium content.

For optimal heart health, the American Heart Association recommends eating at least two 3.5-ounce servings of non-fried fatty fish, like salmon, mackerel, or sardines, per week.

While dark meat chicken and turkey have slightly more fat than breast meat, the difference is often negligible, especially if the skin is removed. Dark meat also contains valuable nutrients like iron and zinc. The choice between light and dark meat should reflect individual dietary goals and preferences.

The primary heart-healthy components in fatty fish are omega-3 fatty acids, specifically EPA and DHA. These fats help lower triglycerides, reduce blood pressure, and decrease inflammation.

Choose healthier cooking methods such as baking, broiling, poaching, or grilling. These methods require minimal added fat and can help remove excess fat from the meat. Avoid frying, which adds unhealthy fats.

Yes, grass-fed beef is generally considered a healthier option. It tends to be leaner than grain-fed beef and contains higher levels of beneficial omega-3 fatty acids and conjugated linoleic acid (CLA), which have anti-inflammatory properties.

You should minimize or avoid processed meats like bacon, sausage, hot dogs, and most deli slices. These products are high in saturated fat, sodium, and preservatives, which are detrimental to cardiovascular health.

Yes. While this article focuses on meat, a primarily plant-based diet rich in legumes, nuts, seeds, and low-fat dairy can provide sufficient protein and other nutrients. A balanced approach is often recommended.