Most people
are concerned with heart health, and rightly so. One in three American adults suffers from
heart disease. Many adults turn to the
recommendations they’ve heard over and over again in an attempt to keep their
tickers as healthy as possible. Advice
like “Cut the salt!” and “Watch those fats!” holds true today. However, one heart-health recommendation has
changed with new research. Heat up the
grill and pop open the red wine because instead of hearing “No red meat!”,
you’ll now hear dietitians encouraging the consumption of lean beef as part of
a healthy diet.
The BOLD
(Beef in an Optimal Lean Diet) study is one reason for new viewpoints on
beef. This study compared the
consumption of 4 ounces of lean beef daily to the gold standard of
heart-healthy eating, the DASH (Dietary Approaches to Stop Hypertension)
diet. Researchers wanted to compare the
effect that each diet would have on cholesterol. Both diets contained a similar mix of
nutrients, including less than 7% of calories from saturated fat, but the BOLD
diet contained 4 ounces of lean beef each day while the DASH diet limited red
meat. At the end of the study, it was
clear that BOTH diets lowered LDL “bad” cholesterol in participants by 10%,
providing evidence that beef may not be as bad for cholesterol and heart health
as once thought.
Advancements
in science may also change the way consumers view beef in general. For starters, cattle farmers are actually
raising beef that is leaner than it was fifty years ago. We also know that over half the fat in beef
is actually monounsaturated fat. This is
the same type of heart-healthy fat found in olive oil. Nutrient density is another reason to sing
the praises of beef. Beef is packed with
protein, B vitamins, iron, zinc and other nutrients important for good
health. A person would have to eat 670
calories in peanut butter to get the same amount of protein in 150 calories of
lean beef.
Americans are
learning how to balance their meals for overall health. This is due in part to the development of
MyPlate, the USDA’s tool that teaches healthy eating to Americans. MyPlate is a simple tool that helps consumers
visualize each meal as a plate. Ideally,
each meal would be comprised of a plate containing ¼ lean meat or protein, ¼
whole grains, ½ fruits and vegetables and a serving of low-fat or fat-free
dairy on the side. Following this method
helps consumers incorporate lean beef in a heart-healthy way.
Now that
you’re convinced lean beef can fit into a heart-healthy diet, this meat will be
easy to find when you hit the supermarket because there are more than 29 cuts
of beef that meet government guidelines for “lean,” including T-bone,
tenderloin, top sirloin and 95%-lean ground beef. One handy trick to identifying lean beef is
to look for the words “loin” and “round” in the name. Lean cuts are easy to prepare. Consider heart-healthy cooking methods that
don’t add extra fat. Here’s a simple and
delicious way to pan-broil top sirloin beef.
Serve with steamed green beans, a small baked sweet potato, whole grain
dinner roll and fat-free milk for a heart-healthy meal.
3 Easy Steps to Pan-Broil – Top
Sirloin Steak
·
Stovetop skillet cooking is ideal for cooking
a tender, juicy top sirloin steak during the winter months.
o
Step 1: Heat heavy nonstick skillet over
medium heat for 5 minutes.
o
Step 2: Remove steak from refrigerator and
season as desired, such as with kosher salt and cracked black pepper. Place
steak in preheated skillet, don’t add water or oil and leave uncovered.
o
Step 3: Pan-broil top sirloin steak 12 to 15
minutes for medium-rare (145˚) to medium (160˚) doneness, turning occasionally.
This information is not intended as
medical advice. Please consult a medical professional for individual advice.
Lindsay was awarded her bachelor’s degree in nutrition and food science with a dietetic specialization from South Dakota State University. She completed an internship program at the University of Nebraska Medical Center and experienced many areas of dietetics including intensive care, solid organ transplant, weight loss and management, and long-term care. She is an active member of the Academy of Nutrition and Dietetics (formerly the American Dietetic Association). Lindsay believes practicing healthy nutritional habits and having an active lifestyle are an integral part of living a long, happy life. She enjoys her position as a Hy-Vee dietitian working directly with the public and educating them about a healthy lifestyle and finding ways to integrate good nutritional habits into their lives.
