Lean beef, as part of a healthy diet and lifestyle, promotes heart health. Beef-loving consumers, who consider eating red meat an American way of life, applaud this news. Three in five Americans (59%) consume red meat daily, a favorite food enjoyed by many.¹ However, heart disease - the leading cause of death in the U.S. - has some consumers questioning if eating red meat supports heart health.²   

Lean beef’s role in a heart-healthy diet

The nutritional profile of beef produced today is vastly different from beef produced decades ago. Today’s ranchers have worked hard to meet consumer demand for leaner beef.³ Their efforts have achieved higher quality cattle breeding, substantially improved feed types and amounts for cattle, and improved trimming practices. These achievements have made including lean beef in a heart-healthy lifestyle possible.   

The USDA definition of a 100 gram (~3.5-ounces) cooked portion of lean beef is as follows⁴:

• Less than 10 grams of total fat
• 4.5 grams or less saturated fat
• Less than 95 mg cholesterol

When shopping for lean beef, more than 60% of whole muscle cuts or 36 cuts of beef sold at retail grocery stores meet the definition of “lean.”  Many of these cuts are already consumer favorites like Strip Steak, Flank Steak, and Tenderloin.

Besides offering a variety of lean cuts, beef is also naturally nutrient-dense. Eating lean red meat helps consumers of all ages meet their nutritional needs for high-quality protein, iron, zinc, and several B vitamins.

Research supports lean beef for heart health 

Various studies show that portion-controlled lean beef is compatible with promoting heart health. For instance, the BOLD study found that individuals eating lean beef had a 10-percent reduction in LDL or “bad” cholesterol and a reduction in total cholesterol.⁵ A 2019 study showed no association between eating red meat increasing heart disease and little to no benefit of reducing red meat consumption.⁶ Even the Mediterranean diet, which emphasizes plant-based foods, is compatible with lean beef. A randomized trial found that consuming portions of lean, fresh red meat, similar to what the average American consumes, was more effective in lowering LDL cholesterol when combined with a Mediterranean-style eating pattern.⁷ This highlights the importance of consuming healthy, well-balanced meals of fruits, vegetables, whole grains, and other plant-based foods on the same plate alongside lean beef.   

RECIPES USING LEAN BEEF

Some of America's favorite cuts of beef are considered lean. Choose lean cuts by looking for the words “loin” or “round” in the cut name, like:

More ways to include lean beef 

• Choose 93% lean ground beef
• Choose 3-4 ounces or palm-sized portions
• Enjoy lean beef along with plant-based foods and low-fat dairy
• Beef’s protein slows carbohydrate digestion stabilizing blood sugar
• Beef wards off hunger longer and improves energy
• Beef provides higher-quality protein without a lot of calories
• Beef has a synergistic effect known as the Meat Factor.⁸ Eating beef at the same meal with vegetables and legumes increases iron absorption, necessary for bodily functioning and growth.⁹

Heart-healthy meals thrive on balance, variety, and moderation that include lean beef. 

References:   

1. https://www.ipsos.com/en-us/news-polls/nearly-nine-ten-americans-consume-meat-part-their-diet  
2. https://www.cdc.gov/nchs/fastats/leading-causes-of-death.htm 
3. https://www.sciencedirect.com/science/article/abs/pii/S0309174011002105?via%3Dihub 
4. https://www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/meat/beef-farm-table#:~:text=Nutrition%20Labeling,-  
5. https://pubmed.ncbi.nlm.nih.gov/22170364/ 
6. https://www.acpjournals.org/doi/10.7326/m19-1621 https://academic.oup.com/ajcn/article/113/5/1126/6214419  
7. https://academic.oup.com/advances/advance-article/doi/10.1093/advances/nmac089/6687799 
8. https://academic.oup.com/ajcn/article/91/5/1461S/4597424