Here is what you need you to need to know, red meats such as beef, pork, and lamb, etc have more saturated fats ( bad fats ) which lead to heart diseases and higher cholesterol while white meat such as salmon, chicken, and vegetable proteins such as beans have naturally less saturated fats.

White meat or rather the unsaturated fats in white meat such as fish, like salmon, have health benefits because of the Omega-3 fatty acids within them. They help reduce the risk of heart failure, coronary heart disease, cardiac arrest, and the most common types of stroke.

There are many types of beans – pinto, kidney, garbanzo, soybeans, etc. – and they’re all good for you. Put lentils, split peas, and black-eyed peas on the list, too! You can prepare them without saturated and trans fats for a healthy meal.

Tips for People Who Like Meat

  • It’s OK to eat meat as long as you limit the amount and choose healthier types.

  • Choose lean cuts of meat. Lean cuts usually contain the words “round,” “loin” or “sirloin” on the package.

  • Trim off as much fat as you can before cooking and pour off the melted fat after cooking.

  • Use healthier cooking methods: bake, broil, stew, and roast.

  • Minimize processed red meats like bacon, ham, salami, sausages, hot dogs, and deli slices.

How to Eat More Poultry, Fish, and Beans in your daily.

In Your Breakfast

  • Add them to your breakfast with, scrambled eggs and toast or an in a vegetable omelet.

  • Replace bacon and sausage with low-sodium, chicken, salmon, or veggie bacon.

In Your Lunch

  • Slice up leftover chicken or turkey for sandwiches.

  • Have a bowl of bean or lentil soup with added veggies.

  • Eat a tuna sandwich on whole-grain bread (swap out some of the mayo with ripe avocado).

  • Make a chicken salad with leftover baked or roasted chicken.

  • Have a seafood salad.

In Your Dinner

  • Grill, bake, or microwave chicken breasts. Remove the skin before cooking.

  • Sprinkle fish fillets with lemon and salt-free seasonings and bake them.

  • Wrap a whole fish in foil with lemon and onion slices; then bake or grill.

  • Top your salad with beans, fish, or chicken.

  • Add beans to a soup or casserole.

  • Make black bean burgers or garbanzo bean burgers from scratch.