Eliminating This One Food From Your Diet Can Lower Your Cholesterol and Blood Pressure, According to Cardiologists

Jessica Sager

Wed, November 6, 2024 at 11:25 AM UTC

4 min read

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While everyone's bodies and dietary needs are different, a new study is sounding the alarm about one specific food and its impacts on heart health—especially if you're 40 years old and older.

The study, conducted at Stanford University and published in Nature Aging, finds that the human body's lipid metabolism basically falls off of a cliff when we hit 40. That essentially means that it's harder for people 40 and older to digest fat and to break down triglycerides, the most common type of fat in the body. High levels of triglycerides can increase risk of heart disease and stroke, especially if you also have other risk factors, like high blood pressure and high cholesterol.

The good news? Cutting one food out of your diet can actually cut your blood pressure and cholesterol majorly, according to cardiologists. That, in turn, can counteract some of the drop-off in our lipid metabolism that comes with aging. Find out what that food is and what some healthy alternatives are.

The Food Cardiologists Say to Eliminate to Lower Your Cholesterol and Blood Pressure

Sorry, carnivore dieters: It's red meat.

"Red meat, such as steak, can increase the risk of hypertension and high cholesterol," Dr. Cheng-Han Chen, MD, a board-certified interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center, tells Parade.com. "The high saturated fat content of most steaks results in increased cholesterol levels in the body. The sodium in red meat, especially the salt used to season steaks, is known to be a risk factor for high blood pressure."

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Dr. Yu-Ming Ni, MD, board certified cardiologist and lipidologist at MemorialCare Heart and Vascular Institute at Orange Coast Medical Center in Fountain Valley, California, concurred with Dr. Chen.

"Red meat in general is high in saturated fat which has been associated with higher rates of heart disease. There is also a high amount of cholesterol in red meat," Dr. Ni said. "Interestingly, there is debate as to whether higher levels of dietary cholesterol do associate with higher rates of heart disease, even though there is a strong relationship between blood levels of cholesterol and heart disease."

How Much Red Meat Is Too Much?

Considering some steak cuts can be more than a pound a piece, this news is not going to make red meat lovers happy: The American Heart Association recommends no more than six ounces of red meat per day, but Dr. Chen actually advises patients to have just four ounces of red meat per serving, capped out at three servings per week. For reference, most individual restaurant servings are more red meat than you should consume in an entire day (and in larger cuts, sometimes a week!).

Are Some Red Meats Healthier Than Others?

Yes, they are! And before we get into the nitty gritty of that, let's first do a refresher on what actually comprises the category of red meat, because it may surprise you.

According to Dr. Ni, red meat isn't just beef, but also pork (despite its marketing as "the other white meat") and lamb.

Now that that's out of the way, if you love a good steak (and Lord knows I'm with you there), Dr. Chen says some cuts aren't as bad as others for your heart health.

"Some cuts of steak such as tenderloin are lower in saturated fat than the others and can be a good source of high quality protein if eaten in moderation," he points out.

There are other factors to consider as well, like the actual source of your meat and how it was raised.

Dr. Ni told us, "If you do choose to consume red meat, it is preferable to go with pasture-raised cattle over corn-fed cattle, as the ratio of omega-6 fats to omega-3 fats is more favorable. These fats help to contribute to the antioxidant and plaque health of the body."

What Are the Most Heart-Healthy Protein Sources?

Whether you're just trying to stay healthy or if you're after those gains, red meat isn't the only option for protein. You can balance your occasional tenderloin, filet mignon or prime rib with other sources that don't wreak havoc on your cardiovascular health.

"The healthiest sources of protein for heart health include lean meats such as chicken and turkey, seafood such as salmon and tuna, eggs, nuts and seeds, and beans, lentils and peas."

Dr. Ni agrees, endorsing plant-based protein sources, as well as seafood and poultry, for healthier options.

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Sources:

Dr. Cheng-Han Chen, MD
Dr. Yu-Ming Ni, MD
Tricglycerides, Cleveland Clinic
Shen, X., Wang, C., Zhou, X. et al. "Nonlinear dynamics of multi-omics profiles during human aging." Nature Aging (2024)

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