Steak is a favorite among carnivores, but is it a heart-healthy food? The short answer is yes, steak can be an important part of a heart-healthy diet.
When it comes to steak and other red meats, the key concern is saturated fat. Saturated fat increases levels of bad cholesterol (LDL) in the blood, which increases the risk of cardiovascular disease. However, because steak contains protein, vitamins and minerals as well as some unsaturated fat (which helps to lower LDL cholesterol), when consumed in moderation it can contribute to overall health.
In addition to containing good-for-you nutrients like B vitamins and iron, steak also provides conjugated linoleic acid (CLA). CLA is a type of unsaturated fatty acid that has been associated with improved heart health by lowering LDL cholesterol and increasing levels of good cholesterol (HDL).
When it comes to choosing a cut for your steak dinner, opt for lean cuts like top round or top sirloin. These cuts have less saturated fat than other options like ribeye or Porterhouse steaks. Trimming away any visible fat before cooking can also help reduce the amount of saturated fat in your meal.
If you’re looking for a heart-healthy way to enjoy steak, here are some tips:
- Choose lean cuts. Look for cuts with words like “loin” or “round” in them.
- Trim away visible fat.
- Watch your portion size. A 3-ounce serving is considered one serving.
- Limit consumption.
For those seeking variety in their diet, substituting leaner proteins like fish or plant proteins such as legumes can provide many of the same nutrients without the same amount of saturated fat found in steak. It’s important to consider all aspects of your diet when working towards improved heart health.
Conclusion:
When enjoyed in moderation and as part of an overall balanced diet that includes other nutrient-rich foods and regular physical activity, steak can be an integral part of a heart healthy lifestyle.