Lean Beef Can Be Part of a Heart-Healthy Diet, New Study Suggests
NEW YORK – Contrary to long-held beliefs, incorporating lean beef into a Mediterranean-style dietary pattern may not negatively impact heart health, and could even help lower blood pressure, according to a recent trial. The research, detailed in a review of previous studies and trials, challenges conventional wisdom surrounding red meat consumption.
The trial involved relatively young,healthy adults and found that including lean beef didn’t significantly increase levels of TMAO – a compound linked to heart disease – in roughly half of the studies examined. Other studies did show an increase in TMAO associated with beef consumption, indicating mixed results.
“When aiming to reduce the risk of heart disease, it’s significant to focus on all aspects of cardiovascular health, including gut health, cardiometabolic markers such as cholesterol, insulin resistance, blood pressure, inflammation, and vascular function, by emphasizing a nutrient-adequate, whole-diet approach along with lifestyle factors like stress management, sleep, and regular exercise,” explained Michelle Routhenstein, MS, RD, CDCES, CDN, a preventive cardiology dietitian and founder of EntirelyNourished, who was not involved in the study.
However,experts caution against unlimited red meat intake. The study suggested that approximately 2.5 oz per day may be a beneficial amount, but emphasized that consuming a large quantity in one sitting wouldn’t yield the same results.
To maximize heart health benefits, choosing lean cuts – those with less than 10% fat (lean) or less than 5% fat (extra-lean) – is recommended. Limiting processed red meats like salami, sausage, and cured cuts is also advised.
Pairing lean beef with nutrient-dense foods like vegetables, whole grains, legumes, and healthy fats, mirroring a Mediterranean-style diet, is key.Routhenstein recommends incorporating lean beef (sirloin tip, tenderloin, eye of round, or 90% lean ground beef) into mixed dishes like stir-fries, tacos, grain bowls, or vegetable-rich sauces, keeping portions to around 2 to 3 oz cooked.
It’s important to note that the trial’s findings may not be generalizable to older adults or individuals with existing cardiovascular disease. Further research is needed to determine the long-term effects of lean beef consumption across diverse populations.
