Lean meat, poultry and fish, lowfat dairy products, and egg whites or egg substitute are some of your best sources of protein. But be careful to choose lower-fat options, such as skim milk rather than whole milk and skinless chicken breasts rather than fried chicken patties.

Fish is another good alternative to high-fat meats. And certain types of fish are rich in healthy omega-3 fatty acids. You’ll find the highest amounts in cold-water fish, such as salmon, mackerel and herring.

Other sources are flaxseed, walnuts, soybeans and canola oil.

Legumes — beans, peas and lentils — also are good sources of protein and contain less fat and no cholesterol, making them good substitutes for meat. Substituting
plant protein for animal protein (for example, a soy veggie burger for a hamburger) also will reduce your fat and cholesterol intake.

— Source: Mayo Clinic

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