A new review of scientific studies suggests that unprocessed beef can be part of a heart-healthy diet.
This research examined how eating about two servings of beef per day—roughly 5.7 ounces total—affects heart health.
The findings show that including beef in a balanced diet does not significantly increase most risk factors for heart disease, offering reassurance for people who enjoy beef as part of their meals.
The study, published in Current Developments in Nutrition, looked at data from 20 randomized controlled trials (RCTs).
These trials are considered the most reliable type of research because they directly test how different foods affect health under controlled conditions.
This review focused specifically on unprocessed or minimally processed beef, making it unique compared to other studies that lump all types of red meat together.
When researchers group various meats—like beef, pork, lamb, and even processed products—into one category called “red meat,” it can lead to generalized advice, such as “eat less red meat.” But this broad approach overlooks important details.
For example, lean, unprocessed beef has a different nutritional profile than processed meats like bacon or sausage. This study aimed to clarify how unprocessed beef fits into a heart-healthy diet.
The research team found that beef consumption had no significant effect on many key indicators of heart health, such as blood pressure, total cholesterol, and triglycerides. These are all important measures doctors use to assess the risk of heart disease.
Additionally, the study showed that beef contains more heart-friendly fats—like those that lower cholesterol—than harmful fats. As a result, beef consumption did not negatively impact most cholesterol-related markers.
There was one small exception: beef did slightly raise levels of low-density lipoprotein cholesterol (LDL-C), often referred to as “bad cholesterol.” On average, LDL-C increased by 2.7 milligrams per deciliter in people eating more beef compared to those eating less or none.
However, this result was influenced by a single study where participants started with unusually low LDL-C levels. When that study was removed, the difference in LDL-C disappeared, suggesting the overall impact of beef on cholesterol is minimal.
The findings support earlier research, such as the BOLD (Beef in an Optimal Lean Diet) study, which showed that lean beef can be part of a heart-healthy eating plan.
The BOLD study demonstrated that people who included lean beef in a diet rich in fruits, vegetables, whole grains, and low-fat dairy maintained healthy cholesterol levels.
This type of balanced eating pattern resembles the well-known DASH (Dietary Approaches to Stop Hypertension) diet, which is designed to lower blood pressure and improve heart health.
It’s important to note that studies funded by the beef industry were evaluated for potential bias, but the researchers found no significant differences in the reliability of results compared to studies without industry funding. This adds confidence to the conclusions.
So, what does this mean for your diet? It suggests that unprocessed beef, when eaten in moderation and as part of a balanced diet, can be included without major concerns for heart health.
Experts emphasize the importance of pairing beef with other nutritious foods like vegetables, whole grains, and healthy fats. By doing so, you can enjoy beef while supporting your overall heart health.
This research challenges the notion that all red meat is bad for you and highlights the need for more specific dietary advice. While processed meats are still linked to health risks, unprocessed beef appears to fit well into a variety of healthy eating plans.
For those who enjoy beef, this is good news: you can savor your favorite dishes while keeping your heart healthy, as long as you focus on balance and moderation.
If you care about heart health, please read studies about how eating eggs can help reduce heart disease risk, and herbal supplements could harm your heart rhythm.
For more information about health, please see recent studies that olive oil may help you live longer, and vitamin D could help lower the risk of autoimmune diseases.
The research findings can be found in Neurology.
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