Red meat is something many of us with heart health or cholesterol concerns cut entirely from our diet. For some people that’s no problem at all. But, for many folks, that’s a big disappointment. The good news is there are ways to enjoy beef while eating a heart-healthy diet. You should always speak to your doctor about your specific dietary needs, but we wanted to share some hacks that might allow you to put beef back on the menu.
Lean beef isn’t a marketing term; it’s a regulated standard. It means that three ounces contain less than 10 grams of fat, less than 4.5 grams of saturated fat and no more than 95 milligrams of cholesterol. Different cuts of meat are leaner than others, sirloin, strip steak, flank steak, skirt steak and tenderloin are all excellent choices.
Most supermarkets have a butcher who is happy to help people make good choices for themselves, so ask your butcher about the leaner cuts of meat. Additionally, most are willing to grind meat at no additional cost to you. So, if you are interested in meatloaf or burgers, you can pick out a lean cut of beef and the butcher will grind it then and there, making it easier for you to control just how much fat your meat contains!
As with everything in life, moderation is essential. Just because the beef you pick is lean doesn’t mean it’s fat-free. The Dietary Guidelines for Americans recommend that adults eat no more than a total of 5.5-6 ounces per day of cooked lean meat, seafood or skinless poultry. Fat tends to offer a lot of flavor, which you may miss when switching to lean beef. But rubs and marinades are your friends! With a great spice rub or a healthy marinade, you can make the leanest of lean meats absolutely delicious.
A study published in the American Journal of Clinical Nutrition found that a low-saturated fatty acid and heart-healthy diet that included lean beef had favorable cardiovascular disease risk factors when compared to the Dietary Approaches to Stop Hypertension (DASH) diet. Before making any significant changes to your diet, speak to your doctor. While you’re talking, ask if BergaOne might help your healthy cholesterol.
Banner Image Credit: GregOllie, Etsy
