OKLAHOMA CITY – Eating beef can be part of a hearthealthy diet. That’s right you don’t have to give up beef to reach your health goals. Research1 shows that eating lean beef as part of a heart healthy dietary pattern can help maintain normal cholesterol levels.
A 3-ounce serving of beef also provides 10 essential nutrients such as protein, zinc, iron, and B-complex vitamins.
Here are some easy ways to incorporate beef into your lifestyle: · Choose lean beef at the meat counter. There are more than 36 cuts of beef that meet government guidelines for lean2. A tip for finding lean beef cuts is to look for the terms “round” or “loin” (e.g.: Sirloin, Tenderloin, or Eye of Round).
· Keep portion size in mind. A sensible and satisfying 3 ounces cooked serving of lean beef is about the size of a deck of cards. · Trim away any visible fat from cooked beef before serving. · When it comes to lowering cholesterol, small steps can get big results. The American Heart Association recommends eating a variety of nutritious foods from all the food groups. When choosing meats, choose the leanest cuts available, trim visible fat and prepare them in healthy and delicious ways like broiling, roasting or poaching and pairing them with fiber rich vegetables, fruits and whole grains.3 There is a collection of heart-healthy beef recipes available at beefitswhatsfordinner.com. These recipes include Beef Confetti Taco Salad, Beef Chili, Beef Steak & Black Beef Soft Tacos, and many more. Go to beefitswhatsfordinner.com and search for “heart healthy recipes” to find the collection.
Roussell MA, et al. Beef in an Optimal Lean Diet study: effects on lipids, lipoproteins, and apolipoproteins. Am J Clin Nutr 2012;95:9-16.
According to the USDA, a cute of cooked fresh meat is considered lean when it contains less than 10 grams of total fat, 4.5 grams or less of saturated fat and less than 95 mg of cholesterol per 100 grams (3 ½ oz) and per RACC (Reference Amount Customarily Consumed) which is 85 grams (3 oz) cooked. https://www.heart.org/en/healthy-living/healthy-eating/ eat-smart/nutrition-basics/aha-diet-and-lifestyle-recommendations
