Heart Health and Beef

Yes, they can go together

When we think about supporting heart health, a juicy steak may not be the first food that comes to mind. For years, conversations around heart health have focused on limiting red meat—often without full consideration of scientific research. However, research shows that lean beef can be part of a heart-healthy dietary pattern and may help maintain normal cholesterol levels when consumed in appropriate portions. In fact, more than 20 research studies support including lean beef as part of a heart-healthy lifestyle.^1-9 

Beef's nutritional benefits  

A 3-ounce serving of lean beef contains about 170 calories and provides 10 essential nutrients, including high-quality protein, B-vitamins, iron, and zinc. About half of the fat in beef is monounsaturated fat—the same type of heart-healthy fat found in olive oil.¹⁰ These nutrients play an important role in supporting muscle health, energy metabolism, and overall wellness.

Building a heart-healthy plate with beef  

More than 36 cuts of beef meet government guidelines for “lean.” Cooked, fresh beef qualifies as lean when it contains fewer than 10 grams of total fat, 4.5 grams or less of saturated fat, and fewer than 95 milligrams of cholesterol per 3-ounce serving.¹¹ A sensible 3-ounce portion of cooked lean beef is about the size of a deck of playing cards.  

When shopping, look for lean cuts from the round or loin, such as sirloin, tenderloin, or eye of round roast. For ground beef, choose 90% lean or leaner. If using higher-fat ground beef, draining and rinsing after cooking can help reduce fat content.¹²  

For heart health, the American Heart Association recommends choosing lean cuts, trimming visible fat, and using cooking methods like broiling, roasting, or poaching. Pairing lean beef with fiber-rich vegetables, fruits, and whole grains helps create a balanced, heart-healthy meal.¹³

Recipe in action: Kale and Beef Bolognese 

This recipe brings heart-healthy principles to life. Made with lean ground beef and nutrient-rich vegetables, and served over pasta, Kale and Beef Bolognese shows how beef can fit into a balanced and satisfying meal. Ready in under an hour, each serving delivers 28 grams of protein, along with iron, zinc, and fiber. 

  

A balance approach to heart health 

Maintaining heart health is a lifelong journey—and it doesn’t require giving up the foods you enjoy. With smart choices and balanced portions, lean beef can be part of a heart-healthy dietary pattern. 

1. Fleming, J.A., Kris-Etherton, P.M., Petersen, K.S., Baer, D.J. Effect of varying quantities of lean beef as part of a Mediterranean-style dietary pattern on lipids and lipoproteins: a randomized crossover controlled feeding trial. Am J Clin Nutr 2021; 113(5): 1126-1136. https://doi.org/10.1093/ajcn/nqaa375.  
2. Maki, K.C., Van Elswyk, M.E., Alexander, D.D., Rains, T.M., Sohn, E.L., McNeill, S. A meta-analysis of randomized controlled trials that compare the lipid effects of beef versus poultry and/or fish consumption. J Clin Lipidol 2012; 6(4): 352-361. https://doi.org/10.1016/j.jacl.2012.01.001.  
3. Maki, K.C., Wilcox, M.L., Dicklin, M.R., Buggia, M., Palacios, O.M., Maki, C.E., Kramer, M. Substituting Lean Beef for Carbohydrate in a Healthy Dietary Pattern Does Not Adversely Affect the Cardiometabolic Risk Factor Profile in Men and Women at Risk for Type 2 Diabetes. J Nutr 2020; 150(7): 1824-1833. https://doi.org/10.1093/jn/nxaa116.  
4. O'Connor, L.E., Campbell, W.W. Red Meat and Health: Getting to the Heart of the Matter. Nutr Today 2017a; 52(4): 167-173.  O'Connor, L.E., Kim, J.E., Campbell, W.W. Total red meat intake of ≥0.5 servings/d does not negatively influence cardiovascular disease risk factors: a systemically searched meta-analysis of randomized controlled trials. Am J Clin Nutr 2017b; 105(1): 57-69. https://doi.org/10.3945/ajcn.116.142521.  
5. O'Connor, L.E., Kim, J.E., Clark, C.M., Zhu, W., Campbell, W.W. Effects of Total Red Meat Intake on Glycemic Control and Inflammatory Biomarkers: A Meta-Analysis of Randomized Controlled Trials. Adv Nutr 2021; 12(1): 115-127. https://doi.org/10.1093/advances/nmaa096.  
6. O'Connor, L.E., Paddon-Jones, D., Wright, A.J., Campbell, W.W. A Mediterranean-style eating pattern with lean, unprocessed red meat has cardiometabolic benefits for adults who are overweight or obese in a randomized, crossover, controlled feeding trial. Am J Clin Nutr 2018; 108(1): 33-40. https://doi.org/10.1093/ajcn/nqy075.  
7. Roussell, M.A., Hill, A.M., Gaugler, T.L., West, S.G., Heuvel, J.P., Alaupovic, P., Gillies, P.J., Kris-Etherton, P.M. Beef in an Optimal Lean Diet study: effects on lipids, lipoproteins, and apolipoproteins. Am J Clin Nutr 2012; 95(1): 9-16. https://doi.org/10.3945/ajcn.111.016261.  
8. Sayer, R.D., Speaker, K.J., Pan, Z., Peters, J.C., Wyatt, H.R., Hill, J.O. Equivalent reductions in body weight during the Beef WISE Study: beef's role in weight improvement, satisfaction and energy. Obes Sci Pract 2017; 3(3): 298-310. https://doi.org/10.1002/osp4.118.  
9. U.S. Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory. 2019. FoodData Central. fdc.nal.usda.gov (Beef composite, cooked - NDB Number: 13364).