Below is a list of excellent protein sources that are low in saturated fat, which is important for heart health:
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- Turkey
- Chicken breast (without skin)
- Seafood and fish
- Veal
- Pork
- Tenderloin
- Lean ham
- Lean beef
- Eggs
- Yogurt (fat-free or low-fat)
- Milk (fat-free or low-fat)
- Soy milk
- Cheese (fat-free or reduced fat)
- Beans
- Lentils
- Split peas
- Tofu
- Tempeh
- Soybeans
- Nuts
- Nut butters
- Seeds
To determine one servings of lean protein, use the following guide:
- For animal protein or tofu - the size and thickness of a deck of playing cards
- For beans, lentils, or peas - ? cup
- For nuts and seeds - ? cup or 1 oz.
- For milk or yogurt - 1 cup
- For cheese - 1 oz.
- For nut butters - 2 tablespoons
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