Beef is part of a satisfying heart-healthy lifestyle. All beef is a natural source of 10 essential nutrients such as protein, iron, zinc and B vitamins. Research shows that lean beef enjoyed as part of a heart-healthy diet and exercises, can help lower cholesterol, lose weight and lower blood pressure.
New study shows a Mediterranean-style eating pattern that includes lean, unprocessed red meat can improve cardiometabolic risk factors.3
New research published in Obesity Science & Practice, the Beef WISE (Weight Improvement, Satisfaction and Energy) study, shows that eating lean beef four or more times a week, as part of a healthy, higher-protein diet, combined with physical activity, can help people lose weight and fat mass while maintaining lean muscle, and supporting heart health, such as lowering total or LDL cholesterol and blood pressure.
The Beef in an Optimal Lean Diet (BOLD) study, conducted by researchers at The Pennsylvania State University, found consuming lean beef daily as part of a heart-healthy diet lowered LDL "bad" cholesterol by 10 percent, which was just as effective as the DASH diet. This research provides convincing support that nutrient-rich lean beef can be an everyday part of a heart-healthy diet.
"Lean or extra lean beef can be one of the proteins you enjoy in a heart-healthy diet. A recent study1 showed that up to 4-5.5 ounces of lean beef, eaten daily as part of a heart-healthy diet and an active lifestyle, can help lower cholesterol"
- Kevin Campbell, MD, Cardiologist
To be considered lean, a 3-oz serving of cooked beef must have less than 10 grams of total fat, 4.5 grams or less of saturated fat, and less than 95 mg of cholesterol.
Majority of beef cuts in the stores are lean. Look for the word "loin", "round" and 95% ground beef in the name. Here are just a few samples of your favorite lean beef cuts:
Total Fat: 4.9 g
Saturated Fat: 1.8 g
Cholesterol: 70 mg
Total Fat: 7.1 g
Saturated Fat: 2.9 g
Cholesterol: 77 mg
Total Fat: 7.0 g
Saturated Fat: 2.8 g
Cholesterol: 80 mg
Total Fat: 6.8 g
Saturated Fat: 2.8 g
Cholesterol: 67 mg
Did you know these beef recipes meet the requirements for American Heart Association heart-healthy foods as part of an overall healthy dietary pattern? Enjoying lean beef in a heart-healthy lifestyle is easier than you think with these recipes featuring lean beef, fresh fruit and vegetables, and whole grains. These recipes are all certified by the American Heart Association®.
Protein plays an important role in weight management by helping you stay full longer, supporting lean bodies and reducing risk of chronic diseases.
Evidence shows that it's important to evenly spread protein intake thoughout the day. Doing this at breakfast, lunch, and dinner helps to improve fullness and preserve muscle mass.
Fruits and vegetable provide the fiber and nutrients required for managing your cholesterol.
Aim for between 30-60 minutes of moderate intensity exercise most days. Start slowly and make it fun.
Whether you are exercising for fitness or training for a race, keep these nutrition tips in mind to get the best effect from your workout:
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