A newly published comprehensive systematic review and meta-analysis has bolstered the growing body of evidence suggesting that beef can be included in a heart-healthy diet. The study, titled Beef Consumption and Cardiovascular Risk Factors: A Systematic Review and Meta-Analysis of Randomized Controlled Trials, was published in Current Developments in Nutrition. It found that consuming two 3-ounce servings of unprocessed beef daily did not have a significant impact on most cardiovascular disease (CVD) risk factors.
The review analyzed data from 20 randomized controlled trials (RCTs), considered the gold standard of nutrition research, which included dietary patterns incorporating unprocessed or minimally processed beef. This evidence contrasts with common public health advice, which often suggests reducing red meat consumption due to concerns over cardiovascular health.
Researchers pointed out that the “red meat” category includes a wide range of products—both unprocessed and processed—such as beef, pork, lamb, and even some types of poultry. This broad categorization can oversimplify recommendations, failing to acknowledge the potential health benefits of specific types of red meat, like lean beef.
Dr. Kevin C. Maki, an adjunct professor at Indiana University School of Public Health and co-leader of the study, highlighted the potential issue with generalizing red meat in studies. “When high-quality clinical trials focus on unprocessed or minimally processed beef, the results generally indicate that beef consumption has no adverse effects on traditional risk factors for cardiovascular disease,” Maki stated.
The study’s key findings include:
Beef consumption did not affect blood pressure or most lipoprotein-related variables, such as total cholesterol, HDL-C (high-density lipoprotein cholesterol), triglycerides, and VLDL-C (very low-density lipoprotein cholesterol).
Unprocessed beef was found to contain more cholesterol-lowering or neutral fatty acids than cholesterol-raising fatty acids, contributing to the absence of significant effects on blood lipids and blood pressure.
While there was a small, statistically significant increase in low-density lipoprotein cholesterol (LDL-C), about 2.7 mg/dL higher in diets with more beef, this result was largely driven by one study with participants whose baseline LDL-C was already low. Once this study was excluded, the effect on LDL-C was no longer significant.
The average amount of beef in the “higher” beef treatment groups was about 5.7 ounces, or roughly two servings per day. This is more than the 1.6 ounces of beef typically consumed by American adults daily.
Notably, previous research, such as the Beef in an Optimal Lean Diet (BOLD) study, demonstrated that consuming 4-5.4 ounces of lean beef as part of a DASH-style dietary pattern—rich in vegetables, fruits, whole grains, and low-fat dairy—helped participants maintain normal cholesterol levels.
The study’s findings, derived from high-quality randomized controlled trials, offer evidence that 1-2 servings of lean beef can be part of a heart-healthy diet. Dr. Maki emphasized the importance of these rigorous studies in shaping accurate public health recommendations. “Our findings suggest that beef may be enjoyed in a variety of heart-healthy diets,” he said.
While the study was funded by the National Cattlemen’s Beef Association (NCBA), it is important to note that the NCBA did not influence the study design, data collection, or analysis. The research’s rigor and potential to inform public health guidance on unprocessed beef in healthy dietary patterns remain key takeaways.
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