Hy-Vee Dietitian: Red Meat for your Heart
Many 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. Instead of hearing “No red meat!”, you’ll now hear dietitians encouraging the consumption of lean beef as part of a healthy diet.
Myth #1: Beef consumption should be limited because it raises “bad” cholesterol.
FACT: A new study called BOLD (Beef in an Optimal Lean Diet) shows you can eat lean beef every day and also lower cholesterol. The BOLD 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).
Myth #2: Beef is high in saturated fat, and lean cuts are hard to find.
FACT: Today’s beef is leaner than ever! Changes in beef production practices and fat trimming methods have resulted in an increased availability of lean beef. There are 29 cuts of beef that meet the government guidelines for “lean," including popular favorites such as tenderloin, top sirloin, T-bone and 95% lean ground beef.
Myth #3: Lean beef is dry and difficult to prepare.
FACT: Preparing beef is easy using everyday ingredients and matching the right cooking method to the right cut. For example, the recipe below that features top sirloin steak uses a very quick and easy pan-broil method. Your Hy-Vee chefs, dietitians and meat department employees are always available to assist you in choosing the right cut of lean beef for your favorite recipes.
Sirloin Steaks with Caramelized Onions & Gorgonzola
Serves 4. Source: Adapted from Eating Well, Inc.
1 tbsp Hy-Vee canola oil
2 large onions, sliced (about 4 cups)
1 tbsp brown sugar
½ cup reduced-sodium beef broth
1 tbsp Grand Selections balsamic vinegar
½ tsp. salt, divided
¼ tsp. freshly ground pepper
1 pound sirloin steak
¼ cup crumbled gorgonzola cheese
• Heat oil in large skillet over medium heat. Add onions and brown sugar and cook until onions are golden brown and tender, about 15 minutes. Add broth, vinegar and ¼ tsp. salt and cook, stirring until liquid has almost evaporated. Transfer to a bowl to keep warm.
• Sprinkle steak with remaining salt and pepper on both sides. Place steak in a skillet over medium heat; cook 8-11 minutes for medium-rare to medium doneness, turning occasionally. Remove to platter, and serve topped with caramelized onions and gorgonzola cheese.
Nutrition information per serving: Calories 300; carb 11 g; cholesterol 65 mg; fiber 2 g; sat fat 7 g; sodium 760 mg; sugar 7g
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