In the world of healthy eating, red meat can often seem like a poison. Consuming red meat has been linked to heart disease, high blood pressure and cholesterol, weight gain, and even dementia. But new research suggests you might not have to forego that juicy steak entirely. According to a study published in the journal Nutrients, eating lean red meat as part of a balanced diet may not affect your heart health after all.
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How can red meat be good for your heart?
The first thing to point out is that the study does not recommend that people eat any red meat in any quantity.
As a press release notes, the researchers examined the effects of consuming 3 ounces of lean beef or pork daily. This portion size would be able to fit in the palm of your hand—or you can visualize it as roughly the size of a deck of cards.
The study analyzed the dietary patterns of 17 healthy young adults over three different three-week periods, during which they engaged in a pattern called "dietary pattern cycling." This means they followed a controlled healthy eating plan (which may or may not have included 3 ounces per day of lean beef or pork), stopped it, and then re-adopted it.
"Each time participants adopted the healthy dietary pattern, their gut microbiota shifted to a beneficial composition, and cardiovascular markers, such as LDL cholesterol, showed improvement and were consistently linked with the changes in the gut bacteria," explains Wayne Campbell, PhD, professor in the department of nutrition science at Purdue University and lead investigator on the study.
Not only does this suggest that gut health directly impacts cardiovascular health, but it supports the theory that lean red meats, when consumed as part of a healthy, balanced diet, may not negatively affect gut health and, thereby, heart health.
"It’s better to consistently consume a healthy diet to support long-term health outcomes," instead of yo-yo-ing back and forth, says Campbell. He adds that this is especially true if you already eat lean red meat as part of your diet.
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Moderation is key when it comes to eating red meat.
The three-ounce stipulation can't be overstated enough. As Best Life previously reported, eating too much red meat, especially processed varieties, can cause digestive problems, high cholesterol, high blood pressure, skin problems, fatigue or muscle weakness, joint pain, and kidney disease, among other adverse effects.
According to Harvard Health Publishing, you should consume no more than three servings of red meat weekly. Given that a standard serving is about 3 ounces, your total weekly red meat allowance should hit around 9 ounces.
To put this in perspective, "Eating a steakhouse filet, which typically weighs up to 12 ounces, you could consume roughly 3 1/2 servings in a single meal," Harvard experts explain.
The type of red meat you consume is also important. Numerous studies provide evidence that processed and ultra-processed red meats (think bacon, hot dogs, and salami) are exceedingly bad for your overall health.
Lean meats, on the other hand, have a low fat content. Registered dietitian Julia Zumpano, RD, LD, told Cleveland Clinic that "anytime you eat red meat, it should be the leanest cut you can find, with all the fat removed." Her recommendations for the healthiest red meats are:
- Pork: loin, tenderloin, and center-cut chops
- Steak: flank, round, sirloin, tenderloin, and ball tip ("These cuts will usually have less calories and fat and more protein than some of the other options," she notes)
- Ground beef or pork: those that specify "at least 90% lean" on the label
She also suggests eating grass-fed or organic red meat, which is generally more nutritious and has been exposed to fewer hormones, antibiotics, and pesticides.
The takeaway:
A new study suggests that moderately consuming 3-ounce portions of lean beef and pork as part of an otherwise balanced diet will not adversely affect gut health and, in turn, heart health. However, eating red meat in excess can lead to heart disease, weight gain, digestive problems, and more.
