Every meat product contains fat--the question is only how much fat is in any specific type of meat. Typically fish and poultry have a lower fat content than red meat; but the many different cuts of meat have varying amounts of fat. The predominant type of fat in animal protein is saturated fat--the type linked to elevated LDL cholesterol levels and an increased risk of heart disease.
Saturated Fat
The American Heart Association notes that the majority of saturated fats come from animal products, including dairy. Saturated fats are also found in fried foods and baked goods. Because saturated fat raises cholesterol and your risk for cardiovascular disease, the AHA recommends that no more than 7 percent of your calories come from saturated fat. If you're following a 2,000 calorie diet, that's no more than 140 calories--16 g--from saturated fat.
High Fat Meats
Beef, lamb and pork are the meats highest in fat. Because fat adds flavor and texture, prized, expensive cuts of meat tend to have the highest fat content. Cuts of meat that end in -loin, such as sirloin, tenderloin or pork loin, tend to have lower amounts of fat. A 5-ounce sirloin has 10 g of fat, while a 5-ounce filet mignon has 15 g of fat. When purchasing meat, look for the white marbling running through a steak--that's the fat. Less marbling means less fat. Read labels carefully; USDA "prime" has the highest fat content, "choice" has a moderate amount of fat and "select" has the lowest fat content.
Poultry & Seafood
Replacing higher fat meats with fish or seafood will lower both calorie and fat content. Although some fish, such as salmon or mackerel, can be high in fat, it's polyunsaturated fat, different from red meat. Omega-3 fatty acids are a type of polyunsaturated fat that can lower triglyceride levels and reduce your risk of heart disease. Not all poultry is low in fat. Turkey, chicken, quail and other small game birds are lower in fat than duck and goose. White breast meat contains less fat than dark meat. Although cooking poultry with the skin on can help keep the meat moist, removing the skin before eating will lower the fat content.
A Word About Low-Fat Meats
You may see processed lunch meats that are labeled "98 percent fat-free," and wonder how the fat is removed. It's not a lower-fat meat; salt water and other fillers have been added to the product. The only way to lower the amount of fat is to lower the amount of meat. Often these products are high in sodium and artificial preservatives. Rather than choosing these low-fat processed meats, try a vegetarian protein source such as legumes or nuts. Legumes are virtually fat-free and nuts contain unsaturated fats which don't contribute to your risk of heart disease.
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