Have you been told you have high cholesterol? Instead of hearing “No red meat!” you’ll now hear dietitians encouraging the consumption of lean beef as part of a heart-healthy diet.
The BOLD (Beef in an Optimal Lean Diet) 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. Both diets contained a similar mix of nutrients, including fewer 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, 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.
- Over half the fat in beef is actually monounsaturated fat, the same type of heart-healthy fat found in olive oil
- There are 29 cuts of beef that meet government guidelines for “lean”, including T-bone, tenderloin, top sirloin and 95%-lean ground beef. Look for the words “loin” and “round” in the name to help identify lean beef cuts.
Three easy steps to pan-broil – eye of round steak (works the same for top sirloin steak):
Stovetop skillet cooking is ideal for cooking a tender, juicy steak during the winter months.
Step 1: Heat a heavy nonstick skillet over medium heat.
Step 2: Remove steak from the refrigerator and season as desired. Place steak in preheated skillet, don’t add water or oil and leave uncovered.
Step 3: Pan-broil 12 to 15 minutes for medium-rare (145 degrees) to medium (160 degrees) doneness, turning occasionally.
*If desired, deglaze the pan with 1/2 cup red wine and bring to a simmer. Add 8 oz. sliced mushrooms (and 1 tsp olive oil if needed) and cook until mushrooms are caramelized, 5-7 minutes. Season with a dash of salt and pepper and serve with the sliced steak.