Fatty Cuts of Meat Filet mignon, also known as Chateaubriand or tenderloin, T-bone, New York Strip, porterhouse, flap or skirt steak and rib-eye steaks all contain the highest amounts of fat.
Beef, lamb, and pork are all high in saturated fat.
Finally, health experts say to stay away from processed meats, which are generally considered to be unhealthy. These include any meat that has been smoked, salted, cured, dried, or canned. Compared to fresh meat, processed meats are high in sodium and can have double the amount of nitrates.
Processed meats, such as bacon, sausage, salami and cold cuts, contain high levels of preservatives. Sodium, for example, raises blood pressure and stroke risk, while the body converts nitrites to cancer-causing nitrosamines. Lean or not, these products aren't healthy.
Healthiest options: turkey and chicken
When it comes to the healthiest meats that pack the biggest nutritional punch, turkey and chicken should be at the top of your (grocery) list, says Schiff. Both are about equal in terms of nutrition, with turkey tending to be leaner than chicken.
In general, red meats (such as beef, pork and lamb) have more saturated fat than skinless chicken, fish and plant proteins. Saturated fats can raise your blood cholesterol and increase your risk of heart disease. If you eat poultry, pork, beef or other meats, choose lean meat, skinless poultry, and unprocessed forms.
Lamb typically has more saturated fat — which can raise your levels of bad cholesterol, putting you at higher risk of cardiovascular disease — than beef or pork. T-bones, rib-eye and New York strip steak tend to be fattier forms of beef when compared to ground rounds, sirloin or flank steak.
Fatty cuts of muscle meat include: Pork belly. Pork shoulder flap. Beef ribeye. Beef short-ribs.
Overall, lamb has slightly more calories and fat compared to beef, with similar quantities of protein, vitamins, and minerals —although lamb contains more selenium and beef boasts more zinc.
In addition to containing omega-3s, salmon is low in saturated fat and cholesterol and is a good source of protein.
As previously mentioned, lamb is higher in both calories and fat than chicken, which is important when you're trying to lose weight. Lamb is also higher in saturated fat, 3 grams versus 1 gram.
Breast. Lamb breast is a value cut that is often underused as it has quite a lot of fat and can be tough if cooked incorrectly. Treat as you would pork belly and you're away to go — the layer of fat brings oodles of flavour and helps to tenderise the meat as it cooks.
Ribs. Of course, the ribs are the number one cut of lamb. The elegant crowd-favorite lamb chops and rack of lamb come from the rib cuts. According to Cooks Illustrated, cuts from the rib, including rack of lamb and rib chops, contain less fat than other lamb cuts and taste sweeter and milder.
We often hear "good fat” or “bad fat", but lamb meat consists of unsaturated fat which is considered to be a “good fat”. Unsaturated fats are found in fish and vegetables. These fats help prevent arteriosclerosis, blood clots, and assist in lowering blood pressure and “bad” cholesterol levels.
BRT LEG. The BRT or boneless leg is the most versatile cuts of lamb from roasting whole to trimming into kabob meat or individual chops or smaller roasts, to butterflying and grilling. Leg is the leanest lamb cut.
Cholesterol levels in the lamb are much lower than in other meats, which means it is better for heart health.
The leg of the animal is low in fat and high in protein. Lamb has less marbling than beef so less fat throughout the muscle. A lamb leg, while typically too large and time-consuming for daily cooking, makes a great meal to share with family and friends.
One ounce of lamb, grass-fed, has the same number of calories as grass-fed beef but actually has more health-promoting omega 3 fatty acids. People also get worried about lamb's fat content, but lamb actually has less marbling of fat within the meat compared to beef.
Oily fish – such as salmon, mackerel, anchovies, sardines and herring – contain all-important omega-3 essential fatty acid, which is important for heart and brain health as well as mood regulation.
Prawns are a rich source of selenium, one of the most effective antioxidants at maintaining healthy cells. They also contain high levels of Zinc, which is important to develop a healthy immune system. Eating prawns helps build strong bones because they contain phosphorous, copper and magnesium.
Avocados contain several nutrients including carotenoids, monounsaturated fats, potassium, and fiber that have been associated with a reduced risk of chronic diseases, especially when included as part of a balanced nutritious diet.