New research is reshaping the dinner plate, revealing that certain meats can promote longevity while others subtly increase your risk of disease.
As of 2025, the average American consumes approximately 226 pounds (102.5 kg) of meat per year, according to data from IBISWorld. Personally, I’ve always loved a good steak night, but the older I get, the more I notice how my body reacts to what I put on my plate. Some meats leave me energized, light, and satisfied, while others sit like a brick in my stomach.
The truth is, not all meats are created equal—some are nutrient-packed powerhouses, while others are best left as an occasional treat. With more research highlighting the impact of our diet on heart health, longevity, and energy levels, it’s worth knowing which cuts deserve the spotlight and which are better left in the background. So, let’s break it down: here are the meats that work for your health, and a few that really don’t.
Salmon
It might be a little fishy to start with salmon, but it’s technically meat, and one of the best for your heart and brain. A 3-ounce serving packs about 22 grams of protein and more than 1,500 milligrams of omega-3 fatty acids, which lower inflammation and support cardiovascular health.
The American Heart Association recommends eating fatty fish, such as salmon, at least twice a week for these benefits. On top of that, it’s loaded with vitamin D, which many adults are deficient in. Few foods do so much heavy lifting for both longevity and daily wellness.
Lamb
Lamb tends to have a richer flavor than other meats, but it’s surprisingly nutrient-dense. Grass-fed lamb in particular is higher in omega-3 fatty acids and conjugated linoleic acid (CLA), both linked with reduced inflammation.
A 3-ounce serving contains approximately 23 grams of protein, as well as zinc and iron. While it is higher in fat compared to poultry or fish, much of it comes from heart-friendly unsaturated fats. Choosing lean cuts, such as the loin or leg, makes it a healthy addition in moderation.
Chicken breast
Lean, versatile, and easy to cook, chicken breast has earned its spot in countless kitchens. 1 chicken breast contains around 26 grams of protein while staying under 150 calories and only 1 gram of saturated fat.
It’s also rich in B vitamins, which support energy metabolism. This makes it a go-to choice for anyone trying to build muscle or maintain a healthy weight. Additionally, it’s budget-friendly, which is a bonus.
Bison
Bison has been gaining popularity for good reason—it’s leaner than beef but just as flavorful. A 3-ounce serving contains approximately 21 grams of protein and only about 3 grams of fat, making it an excellent choice for those watching their cholesterol.
It’s also high in iron and vitamin B12, both of which are essential for maintaining steady energy levels. The USDA reports that bison meat contains less saturated fat compared to conventional beef. It’s an excellent alternative for red meat lovers seeking a healthier option.
Turkey
Turkey often receives attention only once a year at Thanksgiving, but it deserves a more prominent role. Skinless turkey breast is one of the leanest meats, with just 1 gram of fat per serving and over 25 grams of protein. It’s also a great source of selenium, which plays a role in thyroid function and immune support.
Research has shown that high-selenium diets are linked with better antioxidant defenses in the body. Swapping turkey for ground beef in recipes can help reduce calories and fat without compromising flavor.
Sardines
Small but mighty, sardines deliver a surprising nutrient punch. A single can offers about 23 grams of protein along with high levels of omega-3 fatty acids and vitamin B12. They’re also one of the rare natural sources of vitamin D, which supports bone strength.
Unlike larger fish, sardines are low in mercury, making them safer for frequent consumption. If you can get past the intense flavor, they’re one of the most underrated healthy meats out there.
Venison
Venison, or deer meat, isn’t as common in supermarkets, but it’s one of the leanest red meats available. A 3-ounce portion contains roughly 26 grams of protein and only about 2 grams of fat. It’s also rich in iron, zinc, and B vitamins, making it a nutrient-dense option.
Because deer are not typically factory farmed, venison is often lower in additives and hormones compared to some commercial meats. It’s a favorite for those who want a clean, natural protein source.
Mackerel
This oily fish doesn’t always make it onto weekly menus, but it’s packed with heart-protective omega-3 fatty acids. A 3-ounce serving provides nearly 20 grams of protein and over 1,000 milligrams of omega-3 fatty acids.
It’s also an excellent source of vitamin B12, which helps maintain healthy nerves and blood cells. A 2022 study found that fish consumption, including oily varieties like mackerel, supports a reduced risk of metabolic syndrome. For those who want variety beyond salmon, this fish is a solid choice.
Anchovies
Anchovies often get written off as a pizza topping, but they’re loaded with nutrients. A small serving provides around 13 grams of protein, plenty of omega-3 fatty acids, and high levels of calcium, thanks to their edible bones.
They’re also low in mercury, making them a safe seafood choice. Anchovies pack flavor, so you can use them in small amounts to season dishes without overloading on salt. They’re proof that sometimes the tiniest foods deliver the most significant health perks.
Meats not worth it
Processed deli meats
Sliced turkey or ham may be convenient, but they’re often full of sodium and preservatives. The CDC notes that excess sodium intake is a major contributor to hypertension, which affects nearly half of U.S. adults and is a leading risk factor for heart disease—the nation’s top cause of death.
Some deli meats contain up to 1,200 milligrams of sodium in just a few slices, which is over half the daily recommended limit. They’re also classified as processed meats, which the World Health Organization links to higher risks of colorectal cancer. A sandwich just isn’t worth that trade-off every day.
Fatty cuts of beef
There’s a difference between lean steak and marbled, fatty cuts like ribeye or T-bone. While delicious, these cuts often contain upwards of 20 grams of fat per serving, with significant amounts of saturated fat.
Diets high in saturated fat are strongly linked with elevated LDL cholesterol, a significant risk factor for heart disease. The American Heart Association suggests limiting these types of red meats to occasional indulgences. Choosing leaner cuts can deliver protein without as many downsides.
Bacon
Few foods spark debate like bacon—it tastes incredible, but doesn’t do your body many favors. Just three slices can contain over 500 milligrams of sodium and 12 grams of fat, with nearly half of that being saturated.
A central Oxford University review of over 1.4 million people found that every 50g/day increase in processed meat intake (roughly two slices of bacon) raised the risk of coronary heart disease by 18%. It also contains nitrites and nitrates, which can form harmful compounds in the body. Enjoying it occasionally is fine, but daily breakfasts with bacon are a hard no for heart health.
Ribs
Ribs are undeniably delicious, but they tend to be more about fat and sauce than protein. A half-rack of pork ribs at a restaurant can run you over 1,000 calories, much of it from fat. They also absorb large amounts of sugary barbecue sauce, which contributes to the impact.
While ribs can provide protein, the trade-off in calories and saturated fat makes them less ideal for a balanced diet. Maybe better reserved for a summer barbecue than a regular weeknight meal.
Hot dogs
Hot dogs are a classic ballpark food, but nutritionally, they’re far from a home run. One frank packs around 500 milligrams of sodium and 13 grams of fat, most of which is saturated. The preservatives and additives used in hot dogs also raise concerns, with the World Cancer Research Fund categorizing them among the riskiest processed meats.
According to the American Institute for Cancer Research, regular hot dog consumption increases the risk of colorectal cancer. They may be nostalgic, but they’re not worth making a staple.
Fried chicken
It’s hard to resist crispy fried chicken, but the nutritional profile makes it a tough choice for health. A typical fried chicken breast contains more than 400 calories, with high amounts of fat and sodium. The frying process adds trans fats, which are harmful to cardiovascular health.
A 2020 study published in BMJ linked frequent fried food consumption to increased risk of early death, particularly from heart-related conditions. While homemade versions may be a little lighter, regular fast-food fried chicken is best skipped.
Key takeaways
Lean poultry, fatty fish, and game meats, such as venison and bison, offer high-quality protein, healthy fats, and essential vitamins, making them among the best choices for long-term health.
Seafood, such as salmon, sardines, mackerel, and anchovies, stands out for its high omega-3 content, which supports heart, brain, and metabolic health while being low in harmful additives.
Processed and fatty meats, including bacon, hot dogs, deli slices, fried chicken, and marbled beef cuts, are linked to higher risks of heart disease, cancer, and poor metabolic outcomes.
Moderation and smarter swaps, such as choosing lean cuts or natural game meats, allow you to enjoy flavor while protecting your heart health, energy, and overall well-being.
Disclaimer – This list is solely the author’s opinion based on research and publicly available information. It is not intended to be professional advice.
16 grocery staples to stock up on before prices spike again
16 Grocery Staples to Stock Up On Before Prices Spike Again
I was in the grocery store the other day, and it hit me—I’m buying the same things I always do, but my bill just keeps getting higher. Like, I swear I just blinked, and suddenly eggs are a luxury item. What’s going on?
Inflation, supply-chain delays, and erratic weather conditions have modestly (or, let’s face it, dramatically) pushed the prices of staples ever higher. The USDA reports that food prices climbed an additional 2.9% year over year in May 2025—and that’s after the inflation storm of 2022–2023.
So, if you’ve got room in a pantry, freezer, or even a couple of extra shelves, now might be a good moment to stock up on these staple groceries—before the prices rise later.
6 gas station chains with food so good it’s worth driving out of your way for
6 Gas Station Chains With Food So Good It’s Worth Driving Out Of Your Way For
We scoured the Internet to see what people had to say about gas station food. If you think the only things available are wrinkled hot dogs of indeterminate age and day-glow slushies, we’ve got great, tasty news for you. Whether it becomes part of a routine or your only resource on a long car trip, we have the food information you need.
Let’s look at six gas stations that folks can’t get enough of and see what they have for you to eat.
