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The
latest research on heart health and lean beef presents a new way of thinking:
lean beef can be part of a solution to one of America's greatest health
challenges. A study published in the American Journal of Clinical
Nutrition demonstrated that a diet including lean beef every day is as effective
in lowering total and LDL "bad" cholesterol as the gold standard heart-healthy
diet (DASH, Dietary Approaches to Stop Hypertension).
The Beef in an Optimal
Lean Diet (BOLD)
clinical study (Effects on Lipids, Lipoproteins and Apolipoproteins), conducted
by The Pennsylvania State University researchers, evaluated adults with
moderately elevated cholesterol levels, measuring the impact of diets including
varying amounts of lean beef on total and LDL cholesterol levels. Study
participants experienced a 10 percent decrease in LDL cholesterol compared to a
baseline in two different beef diets.
 The BOLD diet contained 4.0 oz. of
lean beef and the BOLD-PLUS diet contained 5.4 oz. (weights before cooking) of
lean beef daily with both diets providing less than 7% of calories from
saturated fat. After five weeks, there were significant reductions in
total and LDL cholesterol. Many of the BOLD and BOLD-PLUS diet menu plans
incorporated recipes from The Healthy Cookbook.
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Nutritional Breakdown of Study Diets |
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HAD |
DASH |
BOLD |
BOLD
-PLUS |
| Calories |
2,097 kcal |
2,106 kcal |
2,100 kcal |
2,104 kcal |
| Protein (% of total calories) |
17% |
18% |
19% |
27% |
| Carbohydrate (% of total calories) |
50% |
55% |
54% |
45% |
| Fat (% of total calories) |
33% |
27% |
28% |
28% |
| Saturated Fat (% of total calories) |
12% |
6% |
6% |
6% |
| Monounsaturated Fat (% of total
calories) |
11% |
9% |
11% |
12% |
| Polyunsaturated Fat (% of total
calories) |
7% |
8% |
7% |
7% |
| Lean Beef (oz//day*) |
0.7 |
1.0 |
4.0 |
5.4 |
| *Weight before cooking |
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Healthy American Diet (HAD):
Control diet, included more refined grains, full-fat dairy
products, oil and butter to reflect current American dietary habits.
Dietary Approaches to Stop Hypertension
(DASH):
Considered the "gold standard" heart-healthy diet, this eating plan featured
vegetables, fruits and low-fat dairy and limited red meat and sweets.
Beef in Optimal Lean Diet (BOLD):
Similar to the DASH diet (rich in vegetables, fruits, whole grains, nuts and
beans) and protein amount, but used lean beef (4 oz./day) as the primary protein
source, whereas the DASH diet used primarily white meat and plant protein
sources.
Beef in an Optimal Lean Diet Plus (BOLD-PLUS):
Similar to the BOLD diet, but with higher protein and lean beef intake (5.4
oz./day).
Eating Lean Beef Daily Can Help Lower Cholesterol As Part of a Heart-Healthy
Diet |
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