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From other websitesContent disclaimerContent on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional. The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website. All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances. The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website. Having high cholesterol can be a scary thing to manage because of its association with stroke and heart disease. Fortunately, there are ways to manage the levels of cholesterol in your blood through different lifestyle changes. Exercising regularly, limiting the amount of alcohol that you consume, and giving up your smoking habit can help significantly, with one of the most important lifestyle factors being your daily diet. Contrary to the common assumption that you can't eat red meat if you have high cholesterol, Amy Goodson, MS, RD, CSSD, LD author of The Sports Nutrition Playbookand member of our Expert Medical Board says you can. "It's all about your cut of red meat, your portion size, and the foods you pair it with," says Goodson. "While many people try to focus on one specific food as the culprit to various disease states, the truth is that it is about the quality of the overall eating pattern." Read on, and for more healthy eating tips make sure to check out The Most Crucial Eating Habit for Heart Disease. How you can eat red meat if you have high cholesterolShutterstockThe long-held belief that red meat is bad for your heart health comes from a large body of research showing that saturated fat can potentially raise your cholesterol levels. Because red meat can be high in saturated fat, many people instantly write it off as a bad idea for those trying to lower their cholesterol. However, there are leaner cuts of meat out there with less saturated fat, which is why Goodson argues that the type and cut you choose matters significantly. For example, research has been done on the BOLD diet (Beef in an Optimal Lean Diet), which is an eating pattern that includes vegetables, fruit, whole grains, legumes, and small amounts of lean beef. Goodson cited a specific BOLD diet study where researchers looked at how different amounts of lean beef affected the cholesterol levels of adults with "moderately high" levels already. "Study participants experienced a 10% decrease in LDL cholesterol in two different beef diets. The BOLD diet contained 4 ounces of lean beef and the BOLD-PLUS diet contained 5.4 ounces of lean beef daily with both diets providing less than 7% of calories from saturated fat," says Goodson. "After five weeks, there were significant reductions in total and LDL cholesterol." The key takeaway from this study is that the participants were able to eat red meat while keeping their saturated fat content low because they ate leaner cuts of beef and consumed an overall diet lower in saturated fat.
Sign up for our newsletter! The importance of including lean beef in a healthy eating patternGoodson notes that if you're going to eat red meat, it's also important to include it as part of a healthy, balanced diet. She cites another study from the American Journal of Clinical Nutrition in 2021. "This study evaluated the inclusion of lean beef into a Mediterranean diet (which consisted of 42% carbohydrates, 17% protein, 41% fat, and 8% saturated fat), and compared to an "Average American Diet," all three Mediterranean diets with lean beef decreased LDL (bad) cholesterol," says Goodson. "Also, in all diets, lean beef was a part of an eating pattern that contained whole grains, fruits, vegetables, low-fat dairy, other lean proteins, and had an overall lower saturated fat content." As you can see, these studies prove that while higher amounts of saturated fat may increase LDL cholesterol levels, you can enjoy lean beef options lower in saturated fat and still manage your cholesterol. Tips for eating red meat while managing cholesterol levelsWhich cuts of beef contain less saturated fat than others? According to the USDA, a lean cut is considered less than 4.5 grams of saturated fat per serving, and an extra lean cut is less than 2 grams per serving, so make sure to take a look at the nutrition label before you buy. The USDA has also classified cuts like top sirloin, top round roast, and sirloin tip steak as extra lean cuts of beef. If you need some inspiration for how to incorporate lean beef into a nutrient-dense meal, Goodson suggests trying "a power bowl with brown rice, quinoa, kale, broccoli, carrots, red bell peppers, avocado and lean beef, or tacos on corn tortillas with lettuce, tomato, onions, guacamole, a sprinkle of queso fresco, and lean beef paired with a colorful salad." What meats are good for lowering cholesterol?Better yet, replace meat with proteins that are lower in saturated fat and cholesterol, like skinless chicken or turkey breast, fish, and beans.
Which meat is worse for cholesterol?Contrary to popular belief, consuming red meat and white meat, such as poultry, has equally negative effects on blood cholesterol levels, according to a study published today in the American Journal of Clinical Nutrition.
What meals can I eat if I have high cholesterol?plenty of vegetables, fruit and wholegrains. a variety of healthy protein-rich foods (especially fish and seafood), legumes (such as beans and lentils), nuts and seeds. Smaller amounts of eggs and lean poultry can also be included in a heart-healthy eating pattern.
What are the 10 worst foods for high cholesterol?Experts recommend limiting or avoiding the following “unhealthy” high-cholesterol foods, which are also high in saturated fat:. Full-fat dairy. Whole milk, butter and full-fat yogurt and cheese are high in saturated fat. ... . Red meat. ... . Processed meat. ... . Fried foods. ... . Baked goods and sweets. ... . Eggs. ... . Shellfish. ... . Lean meat.. |