{"id":792,"date":"2020-05-21T16:13:53","date_gmt":"2020-05-21T16:13:53","guid":{"rendered":"https:\/\/www.hellawella.com\/?p=792"},"modified":"2020-05-21T16:13:54","modified_gmt":"2020-05-21T16:13:54","slug":"wheres-the-beef-turns-out-red-meat-can-be-part-of-low-cholesterol-diet","status":"publish","type":"post","link":"https:\/\/www.hellawella.com\/wheres-the-beef-turns-out-red-meat-can-be-part-of-low-cholesterol-diet\/","title":{"rendered":"Where\u2019s the beef? Red meat can be part of low-cholesterol diet"},"content":{"rendered":"\n<p>If you have high cholesterol, you might not need to skip the steak after all \u2014\u00a0just don\u2019t plan on ordering the rib eye. A recent study conducted by Pennsylvania State University researchers and published in the American Journal of Clinical Nutrition suggests that a well-rounded diet, complete with lean beef, may actually lower cholesterol just as effectively as a sans-beef diet.<\/p>\n\n\n\n<p><strong>The study summary<\/strong><br>This new research contradicts what we\u2019ve heard time and time again: Red meat is a red flag for those trying to avoid high cholesterol. Between late 2007 and early 2009, researchers followed 36 people with borderline-high cholesterol who were given four different diets, all of which contained about the same number of calories, for five weeks each:<\/p>\n\n\n\n<ul><li><em>Diet No. 1:<\/em> the \u201chealthy American diet,\u201d which included fruits, vegetables, oils, saturated fat and refined grains;<\/li><li><em>Diet No. 2:<\/em> the DASH diet, a diet containing mostly fruits and veggies that is often recommended for patients with high blood pressure; and<\/li><li><em>Diet No. 3 &amp; 4:<\/em> included 4-oz. and 5.5-oz lean meat per day in the form of grilled, braised or fried top round, chuck shoulder pot roast and 95% lean ground beef.<\/li><\/ul>\n\n\n\n<p>The results indicated that the \u201chealthy American diet\u201d slightly raised cholesterol, while the DASH diet and lean-beef-inclusive diets lowered LDL, or \u201cbad,\u201d cholesterol from an average of 139 mg\/dL to 129 mg\/dL and lowered total cholesterol from an average of 211 mg\/dL to 200 mg\/dL.<\/p>\n\n\n\n<p><strong>About cholesterol<\/strong><br>LDL, or low-density lipoprotein, cholesterol is considered the \u201cbad\u201d cholesterol because elevated LDL levels can cause plaque to form in artery walls and are thus associated with increased risk of heart disease. HDL, or high-density lipoprotein cholesterol, is considered the \u201cgood\u201d cholesterol because high HDL levels help prevent the development of heart disease.<\/p>\n\n\n\n<p><strong>What qualifies as lean meat?<\/strong><br>According to the U.S. Department of Agriculture and the Food and Drug Administration, \u201clean meat\u201d means it contains less than 10 g of fat, 4.5 g or less of saturated fat and less than 95 mg of cholesterol per a 3.5-oz. serving. \u201cExtra-lean meat\u201d means the cut has less than 5 g of total fat, 2 g or less of saturated fat and less than 95 mg of cholesterol per a 3.5-oz. serving.<\/p>\n\n\n\n<p>If you\u2019re watching your cholesterol, here\u2019s a list of cuts of meat that \u201cmake the cut\u201d for \u201clean beef\u201d labeling, in order from least to most fat content:<\/p>\n\n\n\n<ul><li>Eye of round roast and steak<\/li><li>Sirloin tip side steak<\/li><li>Top round roast and steak<\/li><li>Bottom round roast and steak<\/li><li>Top sirloin steak<\/li><li>Brisket- flat half<\/li><li>95% lean ground beef<\/li><li>Round tip roast and steak<\/li><li>Round steak<\/li><li>Shank cross cuts<\/li><li>Chuck shoulder pot roast<\/li><li>Sirloin tip center roast and steak<\/li><li>Chuck shoulder steak<\/li><li>Bottom round steak<\/li><li>Top loin (strip steak)<\/li><li>Shoulder petite tender and medallions<\/li><li>Flank steak<\/li><li>Shoulder center (ranch) steak<\/li><li>Tri-tip roast and steak<\/li><li>Tenderloin roast and steak<\/li><li>T-bone steak<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>If you have high cholesterol, you might not need to skip the steak after all \u2014\u00a0just don\u2019t plan on ordering<\/p>\n","protected":false},"author":2,"featured_media":793,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"_links":{"self":[{"href":"https:\/\/www.hellawella.com\/wp-json\/wp\/v2\/posts\/792"}],"collection":[{"href":"https:\/\/www.hellawella.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.hellawella.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.hellawella.com\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.hellawella.com\/wp-json\/wp\/v2\/comments?post=792"}],"version-history":[{"count":0,"href":"https:\/\/www.hellawella.com\/wp-json\/wp\/v2\/posts\/792\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.hellawella.com\/wp-json\/wp\/v2\/media\/793"}],"wp:attachment":[{"href":"https:\/\/www.hellawella.com\/wp-json\/wp\/v2\/media?parent=792"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.hellawella.com\/wp-json\/wp\/v2\/categories?post=792"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.hellawella.com\/wp-json\/wp\/v2\/tags?post=792"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}