We’re a nation obsessed with protein. So many of us constantly question how much of it to eat, when, and if there are alternative sources to animals. While these answers depend on the person who’s asking, the American Heart Association generally suggests low-fat foods for better heart-health.

What does this have to do with protein? Foods high in saturated fat are a known risk factor for cardiovascular disease. And animal-based foods, like red meat and dairy, tend to have higher levels. So instead of relying on these two options, the AHA recommends sourcing protein from chicken, fish, and nuts. They still contain fat, but it’s in healthier doses.

To make it easy, the team at Nautilus Inc. prepared this handy chart to help readers identify foods with healthy ratios of protein to saturated fat, including almonds, eggs, and a protein shake from their client BowFlex. On the other end of the spectrum, Nautilus notes the unhealthier ratios, such as those in lamb, ground beef, and American cheese.

A word on red meat: Given it is such a convenient source of protein, we’d be remiss not to mention the ways it can be part of a healthy diet. Limiting intake to organic, grass-fed cuts of meat will also limit levels of saturated fat. Otherwise in addition to chicken and fish, the AHA suggests consuming more beans and legumes.

Now not only can you easily spot a heart smart fix of protein during American heart month, but you can carry this knowledge with you all year round.

Protein for heart-health
The right protein for a heart-healthy diet. Nautilus, Inc.