![]() They’re also high in fiber and may help lower your cholesterol if you eat them regularly. ![]() Summaryīeans, peas, and lentils are good sources of lean protein. However, by eating other plant protein sources over the course of a day, such as whole grains and nuts, you can fill in those gaps ( 13, 15, 16). Notably, pulses are low in a few essential amino acids, the building blocks of protein in your body. That equaled an almost 5% reduction in LDL over time ( 14). In a review of 26 studies in 1,037 people, eating an average of 2/3 cup (130 grams) of cooked pulses daily for at least 3 weeks resulted in about a 7 mg/dL reduction in LDL (bad) cholesterol compared with control diets. What’s more, the fiber may help lower your blood cholesterol if you eat pulses regularly ( 13). The high fiber and protein content in pulses helps make them more filling. They average 8 grams of protein per 1/2-cup (100-gram) cooked serving and are low in fat and high in fiber ( 12, 13). White-fleshed fish such as cod and halibut are excellent sources of hunger-satisfying protein with little fat and relatively few calories, but other types of fish, such as salmon, have higher amounts of healthy omega-3 fats.ĭry beans, peas, and lentils, also called pulses, are a subgroup of legumes. If you move the fillets from your freezer to the refrigerator first thing in the morning, they’ll be thawed and ready to cook for your evening meal. Therefore, it’s a good idea to eat both types of fish ( 7, 8).Ī convenient way to buy plain fish fillets is in the frozen food section of your supermarket. ![]() These white fish generally have only 10–25% as many omega-3 fatty acids as higher fat, higher calorie, darker-fleshed fish such as coho and sockeye salmon. Most white-fleshed fish are quite lean and excellent protein sources, providing less than 3 grams of fat, 20–25 grams of protein, and 85–130 calories per 3.5-ounce (100-gram) plain, cooked serving ( 4, 5).Įxamples of very lean white fish include cod, haddock, grouper, halibut, tilapia, and bass ( 6). ![]()
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