Eating for a healthy heart and enjoying one of your favorite foods—these two things don’t have to be at odds with one another! Recent research1 shows that eating lean beef as part of a heart healthy dietary pattern can help maintain normal cholesterol levels.
In a study published in the American Journal of Clinical Nutrition1, researchers from Penn State University found that people who participated in the Beef in an Optimal Lean Diet (BOLD) Study maintained healthy blood cholesterol levels while consuming a dietary pattern rich in vegetables, fruits, whole grains, nuts and beans, with lean beef as the primary protein source. The BOLD diets contained 4-5.4 oz (weights before cooking) of lean beef daily, while providing less than 7% of calories from saturated fat, consistent with current fat intake targets. The BOLD study is one of the latest additions to the body of evidence that supports including lean beef in a heart-healthy diet.
Additional research, published in the American Journal of Clinical Nutrition, found that following a Mediterranean-style healthy dietary pattern that incorporates fresh lean beef can reduce heart disease risk factors, including total and LDL cholesterol, and blood pressure. By incorporating 7-18 ounces of cooked, fresh, lean red meat per week, individuals can improve their cardiometabolic disease risk factor profile including high blood pressure, low HDL cholesterol and diabetes risk.2
The Beef WISE study, conducted by the University of Colorado Anschutz Health and Wellness Center, also demonstrates that eating lean beef four or more times a week, as part of a healthy, higher-protein diet, combined with physical activity, can help people lose weight and fat mass while maintaining lean muscle, and supporting heart health.3 This study shows that lean beef is just as effective as other protein choices to improve weight loss potential, body composition and support heart health, when included as part of a healthy, higher-protein diet.
This research adds to the growing body of scientific evidence demonstrating that lean beef can be part of healthy eating patterns to improve cardiovascular health.1,2,4,5 In fact, over 20 studies of lean beef in healthy dietary patterns support a role for lean beef in a heart healthy diet and lifestyle.6
Incorporate lean beef into your lifestyle by following these simple tips:
Enjoying lean beef in a heart-healthy lifestyle is easier than you think with these recipes featuring lean beef, fresh fruit and vegetables, and whole grains. These recipes are all certified by the American Heart Association®.
Check out the Heart-Check certified recipes by the American Heart Association
Heart-Check certification does not apply to recipes, links, information reached through links, or scientific studies unless expressly stated.
Cubes of Top Sirloin are marinated in orange juice, cilantro and smoked paprika. They are then grilled alongside skewers of watermelon, peaches, and mango.
This beef Flank Steak is served with rice, vegetables and seasoned yogurt sauce.
Slices of cucumber are topped with beef Strip Steak, herbed cream cheese and a spicy Asian Sauce.