What meat is best for triglycerides? A guide to heart-healthy choices

October 5, 2025 •

3 min read

According to the American Heart Association (AHA), eating fatty fish at least twice a week can help reduce the risk of heart disease, primarily due to its high omega-3 content. Understanding what meat is best for triglycerides is a key step toward improving your cardiovascular health and overall well-being.

Quick Summary

High triglyceride levels can be managed effectively through dietary changes. Prioritizing fatty fish rich in omega-3s and selecting lean protein sources like skinless poultry are optimal choices. Limiting saturated fats from fatty red and processed meats is crucial for lowering blood triglyceride levels and reducing heart disease risk.

Key Points

Prioritize fatty fish: Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which significantly lower triglycerides.
Choose lean poultry: Opt for skinless chicken breast and turkey, as they are excellent sources of protein with very little saturated fat.
Select lean red meat cuts: If eating red meat, choose the leanest cuts, such as beef round, sirloin, or tenderloin, and trim all visible fat.
Avoid processed and fatty meats: Limit or avoid processed options like bacon and sausage, and fatty cuts of beef and pork, which are high in saturated and trans fats.
Use heart-healthy cooking methods: Prepare meats by grilling, baking, or broiling to avoid adding unnecessary fat from frying.
Consider the overall diet: Combine smart meat choices with a diet rich in fiber, whole grains, fruits, and vegetables to maximize triglyceride-lowering effects.

Why Meat Choice Matters for Triglyceride Management

Triglycerides are a type of fat in your blood that your body uses for energy. However, high levels of triglycerides (hypertriglyceridemia) can increase the risk of heart disease and stroke. The type and amount of fat you consume from meat can directly impact your triglyceride levels. Saturated fats, primarily found in fatty meats and processed products, can raise triglycerides, while unsaturated fats, particularly omega-3 fatty acids from fish, have a powerful effect in lowering them. A heart-healthy diet focuses on replacing saturated and trans fats with healthier alternatives.

The Best Meats for Lowering Triglycerides

Omega-3 Rich Fatty Fish

Fatty fish is often considered the best meat for lowering triglycerides because of its high concentration of omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Omega-3s work by slowing the production of triglycerides in the liver and are a cornerstone of a heart-healthy diet.

Salmon: A top source of EPA and DHA. Wild-caught salmon is particularly beneficial.
Mackerel: A small, oily fish that is excellent for omega-3 intake.
Sardines: A budget-friendly and convenient option, often sold canned in water or olive oil.
Herring: Another fatty fish that provides a substantial dose of omega-3s.
Trout: A good choice, especially lake trout, for its rich omega-3 profile.

Lean Poultry and Red Meat

For those who prefer meat, choosing lean cuts is essential for minimizing saturated fat intake. The key is to trim all visible fat and remove skin before cooking.

Skinless Chicken Breast and Turkey: These are low in saturated fat and excellent sources of lean protein.
Lean Cuts of Beef: When choosing beef, opt for non-fatty cuts like round, sirloin, or tenderloin.
Pork Tenderloin: This is one of the leaner cuts of pork and a good alternative to fattier options.

Meats to Limit or Avoid

To manage high triglycerides, it is just as important to know what meats to avoid. High intake of saturated and trans fats found in certain meats can contribute to elevated triglyceride levels.

Fatty Cuts of Red Meat: Avoid highly marbled beef, such as rib-eye, and pork with excessive visible fat.
Processed Meats: Cured meats like bacon, ham, and sausage are often high in saturated fat, sodium, and preservatives, which can negatively impact heart health.
Organ Meats: Kidney, liver, and other organ meats can be high in cholesterol and fat.
Meats with Skin: Chicken and turkey skin contain a high amount of saturated fat, so it should be removed before cooking.

Cooking Methods Matter

Beyond choosing the right meat, how you prepare it plays a crucial role. Grilling, baking, broiling, and steaming are healthier cooking methods that do not require added fats. Avoid deep-frying and pan-frying with excessive oil. Use heart-healthy oils like olive or canola in moderation.

Comparison of Meat Choices for Triglyceride Management


Feature	Fatty Fish (e.g., Salmon)	Lean Poultry (e.g., Skinless Chicken Breast)	Fatty Red Meat (e.g., Rib-eye)
Saturated Fat	Very Low	Very Low	Very High
Omega-3 Content	High	Trace Amounts	Trace Amounts
Impact on Triglycerides	Significantly Lowers	Neutral to Beneficial	Significantly Raises
Protein Content	High	High	High
Cooking Preparation	Grill, bake, broil. Minimal added fat.	Grill, bake, broil. Remove skin.	Should be limited or avoided.

A Holistic Approach to Diet and Nutrition

While meat choice is important, it's part of a larger dietary picture. A diet rich in fiber, whole grains, fruits, and vegetables further aids in managing triglyceride levels. Additionally, moderating alcohol and sugar intake is critical, as both are directly linked to elevated triglycerides.

For more comprehensive information on heart-healthy eating, consult the American Heart Association's resources on omega-3 fatty acids and dietary guidelines.

Conclusion

For individuals seeking to manage their triglyceride levels through diet, the best meat choices are unequivocally fatty fish and lean poultry. Fatty fish like salmon and mackerel provide beneficial omega-3s, while skinless chicken and turkey offer lean protein with minimal saturated fat. By replacing high-fat and processed meats with these healthier options and adopting better cooking practices, you can make significant strides in lowering your triglycerides and improving your cardiovascular health. Remember that dietary changes, in conjunction with regular exercise and weight management, form the most effective strategy for tackling high triglycerides.

Frequently Asked Questions

Yes, fatty cuts of red meat are high in saturated fats, which can increase your triglyceride levels. It is best to choose lean cuts or limit your red meat consumption if you have high triglycerides.

The American Heart Association (AHA) recommends eating at least two servings of fatty fish per week. This provides a consistent intake of omega-3 fatty acids, which helps lower triglycerides.

Yes, skinless chicken breast and turkey are excellent choices because they are lean protein sources. Removing the skin and trimming any visible fat is important to minimize saturated fat intake.

Lean cuts of beef, such as sirloin or tenderloin, can be consumed in moderation. These cuts are lower in saturated fat than fatty alternatives. Trimming all visible fat is recommended.

It is not necessary to avoid all meat. The key is to focus on lean proteins and fatty fish while limiting or avoiding high-fat and processed meats. A registered dietitian can provide personalized guidance.

You should limit or avoid processed meats such as bacon, sausage, ham, and deli meats. These are often high in saturated fat and sodium, which are not beneficial for managing triglycerides.

While prescription omega-3 fatty acid medications can be very effective for lowering triglycerides, non-prescription fish oil supplements are not as rigorously regulated and may contain different dosages. It is best to consult a healthcare provider before taking supplements.