What About the Fat in Meat, Fish, and Dairy?
The fats in meat, fish, and dairy also contribute to your overall intake. Below is a breakdown of their health effects. But keep in mind that what you eat in place of higher-fat foods matters. Those high in refined starch and sugars aren’t healthy substitutes.
• Red meat. Frequently replacing it with plant proteins (beans, tofu, and nuts) is probably best. But if you choose to eat red meat, stick with small portions (about 4 ounces) and with lean cuts, like sirloin or top round, most of the time, the American Heart Association says.
• Fish. Fatty fish, like salmon and sardines, has heart-healthy omega-3 fats. And when it replaces fatty cuts of red meat in your diet, it helps lower saturated fat intake.
• Dairy. The AHA recommends prioritizing low-fat or nonfat options. But some research points to a neutral or possible positive effect of full-fat dairy on health. Yogurt and cheese have been linked to a lower risk of type 2 diabetes. And “they may have some beneficial effects on blood pressure and heart health,” says Penny Kris-Etherton, PhD, the Evan Pugh University Professor of Nutritional Sciences at Pennsylvania State University in University Park. The fermentation process or their probiotics, which support digestive health and immunity, may be the reason.
Editor’s Note: This article originally appeared in the June 2026 issue of Consumer Reports On Health.