Eat Some Lean Beef: It's Good for Your Heart

Previous studies have linked red meat consumption to an increased risk of cancer, heart disease and other health issues. Now, recent findings published in the Journal of Human Hypertension shows that this food can actually reduce the risk of heart disease, in some cases.

Researchers at Penn State said that lean beef included as part of a heart-healthy diet can actually lower blood pressure and overall risk for cardiovascular disease.

"This research adds to the significant evidence, including work previously done in our lab, that supports lean beef's role in a heart-healthy diet," said Penny M. Kris-Etherton, Distinguished Professor of Nutrition, Penn State, in a news release. "This study shows that nutrient-rich lean beef can be included as part of a heart-healthy diet that reduces blood pressure, which can help lower the risk for cardiovascular disease."

The American Heart Association currently recommends the DASH eating plan--Dietary Approaches to Stop Hypertension--to lower blood pressure and reduce risk of heart disease. This diet encourages the consumption of fruits, vegetables, proteins obtained from plants and low-fat dairy.

For the study, researchers tested four different types of diets: Healthy American Diet (the controls), the Beef in an Optimal Lean Diet (BOLD) +diet, only BOLD diet and the DASH diet to find the effects on heart health. The experiments were conducted on 36 people aged between 30 and 65.

Participants were randomly assigned an order to follow each of the four diet plans for five weeks with a break of one week in between each new plan. Following the end and beginning of each new diet period, blood pressure levels were also measured.

The control group received 0.7 ounces of lean beef every day while the DASH diet group was served 1.0 ounces of lean beef. The BOLD diet consisted of 4.0 ounces and the BOLD+ diet included 5.4 ounces of lean beef.

Findings showed that the BOLD + diet effectively reduced blood pressure compared to other diets.

"This evidence suggests that it is the total protein intake -- not the type of protein -- that is instrumental in reducing blood pressure, as part of a DASH-like dietary pattern," the researchers concluded.