What Meats Can You Have on a Cardiac Diet?

November 14, 2025 •

4 min read

According to the American Heart Association, consuming fish at least two times per week can help reduce the risk of heart attack and stroke. Learning what meats can you have on a cardiac diet involves prioritizing lean protein sources, such as fish and skinless poultry, and limiting high-fat and processed varieties. Making informed choices is crucial for supporting heart health and managing cholesterol levels.

Quick Summary

A cardiac diet emphasizes lean protein sources like fish and skinless poultry, along with limited portions of very lean red meat. Processed and high-fat meats should be avoided due to high saturated fat and sodium content. Proper portion control and cooking methods are also critical for maximizing cardiovascular benefits.

Key Points

Prioritize Fish: Fatty fish like salmon and mackerel are rich in omega-3s, which are essential for heart health, and should be eaten at least twice a week.
Choose Skinless Poultry: Skinless chicken and turkey are excellent lean protein sources, but it's vital to remove the skin before cooking to minimize saturated fat.
Limit Lean Red Meat: Very lean cuts of beef or pork (loin, round) can be consumed in moderation, but fatty cuts and organ meats should be avoided.
Avoid Processed Meats: Processed meats such as bacon, sausage, and deli meats are high in sodium and unhealthy fats and should be excluded from a heart-healthy diet.
Use Healthy Cooking Methods: Instead of frying, prepare meats by baking, grilling, broiling, or steaming to reduce added fats.
Incorporate Plant Proteins: Incorporate plant-based options like legumes (beans, lentils), tofu, and nuts to boost fiber and replace higher-fat animal proteins.

Understanding the Cardiac Diet and Protein

A cardiac or heart-healthy diet focuses on limiting saturated and trans fats, sodium, and cholesterol, which are all major risk factors for heart disease. While the focus is often on plant-based foods, lean meats can still be a valuable part of this diet when chosen and prepared correctly. The key is to select proteins that are low in fat and sodium while providing essential nutrients. Incorporating a variety of protein sources, including plant-based alternatives, is a strategy encouraged by health organizations like the American Heart Association (AHA).

Heart-Healthy Protein Choices

Fish and Seafood

Oily, cold-water fish are a cornerstone of a heart-healthy diet due to their high content of omega-3 fatty acids, specifically EPA and DHA, which have anti-inflammatory properties and can help lower triglycerides.

Recommended fish: Salmon, mackerel, herring, sardines, and albacore tuna are excellent sources of omega-3s.
Serving recommendation: The AHA suggests eating at least two servings of fish per week, with a single serving being about 3.5 ounces.
Other seafood: Shrimp, scallops, and other shellfish are also low in saturated fat.

Lean Poultry

Skinless chicken and turkey are considered lean protein choices for a cardiac diet, but preparation is key. Removing the skin and trimming any visible fat drastically reduces saturated fat intake.

Best cuts: Skinless chicken breast, skinless turkey breast, and extra-lean ground turkey (at least 93% lean).
Preparation: Opt for baking, broiling, or grilling instead of frying to avoid adding unhealthy fats.

Lean Red Meat

While processed and fatty red meats are discouraged, lean cuts can be consumed in moderation. Portion control is especially important for red meat.

Best cuts: Look for words like "loin," "round," or "sirloin" on the label. Extra-lean ground beef (at least 90% lean) is also acceptable.
Frequency and portion: Some guidelines suggest limiting unprocessed red meat to no more than 350 grams (cooked weight) per week, spread across two to three meals. A typical serving is about 3 ounces, or the size of a deck of cards.

Meats to Limit or Avoid

For a cardiac diet, some meats and meat products should be limited or avoided entirely due to high levels of saturated fat, cholesterol, and sodium.

Processed meats: These are among the worst culprits for heart health due to added salt and preservatives. This includes items like bacon, sausage, hot dogs, salami, and other deli meats. Studies have shown that even small amounts of processed meat can significantly increase the risk of heart disease.
Fatty cuts of meat: Avoid marbled cuts of beef (e.g., T-bone steaks and ribs) and regular ground meat with high fat percentages.
Organ meats: Offal like liver and brains are high in cholesterol and should be avoided.
Poultry with skin: The skin on chicken and turkey is high in fat and should be removed before cooking.
Deep-fried meats: Any meat, regardless of how lean, becomes unhealthy when deep-fried.

Comparison of Protein Sources for a Cardiac Diet


Protein Source	Cardiac-Friendly Rating	Key Benefits	Notes on Consumption
Oily Fish (Salmon, Mackerel)	Excellent	High in omega-3s, lowers triglycerides.	Aim for 2 servings per week. Best baked, grilled, or broiled.
Lean Poultry (Skinless Chicken/Turkey)	Very Good	Low in saturated fat, excellent protein source.	Remove all skin. Always bake, broil, or grill.
Lean Red Meat (Sirloin, Loin)	Moderate	Good source of iron and protein.	Limit portions to 3 ounces and frequency to 1–2 times per week.
Plant-Based (Legumes, Tofu)	Excellent	High in fiber, no cholesterol, low in fat.	A great alternative or complement to animal protein. Use unsalted canned versions.
Processed Meats (Bacon, Sausage)	Avoid	Minimal nutritional benefit, high in fat and sodium.	Associated with increased risk of heart disease and other health issues.
Fried Meats (Fried Chicken, etc.)	Avoid	High in unhealthy fats and calories.	Frying adds significant fat, negating any lean meat benefits.

Cooking Methods Matter

The way you prepare your meat is just as crucial as the type you choose. Heart-healthy cooking methods minimize added fat and preserve the nutritional value of the food.

Baking and Roasting: These methods use dry heat and require little to no added fat. Use herbs and spices for flavor instead of salt.
Grilling and Broiling: Cooking meat over or under direct heat allows excess fat to drip away. Marinate lean meats with acidic ingredients like vinegar or lemon juice to enhance flavor and tenderness.
Steaming and Poaching: These moist-heat methods are gentle and require no added fat, preserving nutrients effectively.
Stir-frying: Use a small amount of healthy oil (like canola or olive) and pair lean meat with plenty of vegetables.

The Role of Plant-Based Proteins

Reducing meat consumption and incorporating more plant-based protein sources is a core principle of many heart-healthy eating patterns. Plant proteins are typically high in fiber and low in saturated fat, offering a cholesterol-free alternative to animal protein.

Legumes: Beans, lentils, and peas are versatile and inexpensive sources of protein and fiber. Rinse canned legumes to remove excess sodium.
Soy Products: Tofu and edamame are excellent plant-based protein options that can be used in a variety of dishes.
Nuts and Seeds: Walnuts and flaxseeds provide protein, fiber, and healthy omega-3 fats. Just be mindful of portion sizes as they are calorie-dense.

Conclusion

Adhering to a cardiac diet does not mean eliminating meat entirely, but rather making smarter, more conscious choices. Prioritizing fatty fish and skinless poultry, limiting lean red meat, and avoiding processed and high-fat varieties are crucial steps. A heart-healthy approach extends beyond just the type of meat, also encompassing how it is prepared and the portion sizes consumed. By incorporating a variety of protein sources, including plant-based alternatives, individuals can enjoy a flavorful and fulfilling diet that actively supports long-term cardiovascular health. Always consult with a healthcare provider or registered dietitian for personalized dietary advice. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/picking-healthy-proteins

Frequently Asked Questions

Fatty fish, such as salmon and mackerel, are excellent sources of omega-3 fatty acids, specifically EPA and DHA. These fats are beneficial for heart health as they help lower blood triglycerides, reduce the risk of irregular heartbeats, and slightly lower blood pressure.

Not necessarily. While ground turkey is often promoted as healthier, a specific ground meat's healthiness depends on its lean-to-fat ratio. Extra-lean ground beef (90% lean or higher) can be comparably low in fat to extra-lean ground turkey. Always check the nutrition label and choose the leanest option available.

For meat, poultry, or fish, a single serving is about 3 ounces, or roughly the size and thickness of a deck of cards. Controlling portion sizes is a crucial aspect of managing calorie, saturated fat, and sodium intake.

Opt for cooking methods that use little to no added fat. Baking, broiling, grilling, roasting, or steaming are all excellent choices. Avoid frying and use herbs, spices, and lemon juice for flavor instead of excessive salt.

Yes, but in moderation. The key is to choose the leanest cuts (e.g., sirloin, round) and consume it sparingly, perhaps only 1 to 2 times per week. Portion control and preparation methods remain important.

Excellent plant-based alternatives include legumes (beans, lentils), tofu, nuts, and seeds. These sources are high in fiber, low in saturated fat, and contain no cholesterol, making them very beneficial for a cardiac diet.

Processed meats like bacon and sausage are loaded with high amounts of sodium, saturated fats, and chemical preservatives. High sodium can increase blood pressure, and high saturated fat contributes to high cholesterol and plaque buildup in arteries.