Australian beef, lamb and goat meat all contain 12 essential nutrients recommended for good health, including protein, iron, zinc, omega-3s, B vitamins (B12, B6, B5, niacin, riboflavin), magnesium, selenium and phosphorous.
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.
Meats such as chicken, pork, lamb and beef are all rich in protein. Red meat provides us with iron, zinc and B vitamins. Meat is one of the main sources of vitamin B12 in the diet. Food hygiene is important when storing, preparing and cooking meat.
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.
Kangaroo is a lean meat with less than 2% fat, making it a healthier red meat option. It is also high in protein, essential B vitamins, minerals such as zinc, iron and omega 3 fats and omega 6 fatty acids. Compared to beef, kangaroo contains double the amount of iron and triple that of chicken and pork.
You can, however, eat moderate portions of kangaroo or venison (e.g. deer, wild buffalo) on a low-cholesterol diet, because these meats are low in total fat, saturated fat and cholesterol.
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.
Lamb and beef have similar calories, total fat, protein, vitamin, and mineral content—but lamb (especially grass-fed lamb) is the winner when it comes to omega-3 fat content. Grass-fed lamb also has higher quantities of the healthy fat CLA, which is beneficial for cognitive, cardiovascular, and metabolic health.
A cut above: Fish and poultry
Poultry and fish are considered the best meats you can load your diet with, Laster says. Fish is hailed for its omega-3 fatty acids, which can protect against cardiovascular disease. Fish is also rich in vitamin D, selenium and protein.
That's why the Healthy Eating Plate encourages choosing healthy protein foods. Choose fish, poultry, beans, and nuts; limit red meat and cheese; avoid bacon, cold cuts, and other processed meats.
Steaks, pork chops, and other whole-muscle meats are the safest bet. That's because the cooking process can easily kill off bacteria on the cut's surface, while the inside of the meat is essentially sterile, protected from any potential pathogens—in theory.
In addition to dietary cholesterol, typical chicken servings are about 50% fat, and 30% of that is saturated or “unhealthy” fat, which stimulates the body's production of cholesterol.
Fresh chicken, turkey, beef, pork and fish that have not been modified are considered unprocessed meats.
1. Red meat. Red meat, including beef, lamb, venison, and mutton, can have high levels of cholesterol and saturated fat.
There are good, lean choices. For example, you can consider chicken or turkey breasts without skin; pork tenderloin; or beef round, sirloin, or tenderloin. Avoid highly processed meats (bacon, ham, lunchmeat, etc.). Check the nutrition label on the package to determine portion size.
Animal Innards
A 3-ounce serving of cow brain contains a staggering 1,696 milligrams of cholesterol. The same amount of pig kidney contains 408 milligrams of cholesterol. Foods made from animal innards, such as foie gras or pate, are also quite high in cholesterol.