on PinterestWhen consumed in moderation as part of a Mediterranean diet, lean, unprocessed beef may not increase the risk of cardiovascular disease.
on PinterestWhen consumed in moderation as part of a Mediterranean diet, lean, unprocessed beef may not increase the risk of cardiovascular disease. OksanaKiian/Getty Images
- Previous research has suggested a link between beef consumption and a higher risk of cardiovascular disease, especially in Western-style eating plans.
- A recent study indicates that moderate consumption of lean, unprocessed beef as part of a Mediterranean diet may not worsen risk factors for cardiovascular disease.
- However, health experts note that further research is necessary in older adults or anyone with elevated cardiovascular disease risk.
For many years, we’ve heard that eating red meat, particularly beef, might increase the risk of cardiovascular disease.
But that doesn’t mean all beef has the same effect. Many large-scale studies suggesting a link between beef and heart health often fail to distinguish between fatty cuts and lean ones, or between unprocessed products and processed ones.
Lean beef generally refers to cuts under 10% fat, while extra-lean cuts have less than 5%.
These leaner options still provide high quality protein and important micronutrients, but with much less saturated fat.
When consumed in moderation as part of a nutrient-rich, Mediterranean-style diet, lean, unprocessed beef may not increase cardiovascular disease risk.
Now, a recent study has investigated the impact of incorporating lean beef into a Mediterranean-style dietary pattern on specific biomarkers.
One of these markers was trimethylamine N-oxide (TMAO), a gut metabolite linked to cardiovascular risk. The results were published in the Journal of the American Heart Association (AHA).
“This study will contribute to understanding the diet‐related modulation of TMAO and the influence of the gut microbiota composition on interindividual variability in TMAO production,” the study authors wrote.
Impacts of lean beef on heart health
The randomized controlled trial included 30 healthy adults who followed four different eating plans for four weeks each, with a one-week break in between.
One plan reflected the average American or Western diet, with about 2.5 ounces (oz) of non-lean beef daily.
The other three dietary patterns were Mediterranean-style, differing in lean beef intake, with either 0.5 oz, 2.5 oz, or 5.5 oz of lean beef per day.
The researchers found that blood levels of TMAO were significantly lower with the Mediterranean plans, including the smaller amounts of beef (0.5 oz and 2.5 oz), compared to the Western diet.
Urinary TMAO levels also dropped after all the Mediterranean diets, including the highest-beef version.
Overall, the results suggest that about 2.5 oz of lean, unprocessed beef per day, as part of a Mediterranean-style dietary plan, does not increase this heart-related marker and may even reduce it compared with a more typical American diet.
Lean beef as part of a balanced diet
These findings highlight how important overall eating patterns are for heart health.
Lean, unprocessed red meat eaten alongside plenty of vegetables, whole grains, legumes, and healthy fats doesn’t seem to carry the same risks that some past studies imply.
An earlier study using the same data also found that including lean beef as part of a Mediterranean-style dietary plan could also help lower blood pressure when compared to a typical Western dietary plan.
However,
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