The back of the beef shank is one of the healthiest cuts of meat for protecting heart health, dietitians reported on health.com.
While beef serves as a valuable source of dietary protein, eating fatty meat can negatively affect heart health. Dietitians explained that consumers do not need to give up beef entirely, but should choose leaner cuts and monitor portion sizes. The shank cut is easy to find in stores and often costs less than tenderloin.
Selecting lean cuts of meat
When buying meat, health.com advised shoppers to look for cuts labeled as round or tenderloin, which generally contain less saturated fat. Experts recommended selecting Choice grade beef instead of Prime, as Prime cuts carry higher fat levels. In meat processing, shank comes from the leg muscles of the animal, while tenderloin is cut from along the spine.
For ground beef, consumers should choose options that are at least 93 percent lean to reduce total and saturated fat. Packaging may also feature official labels such as lean or extra lean based on strict nutritional criteria.
Lean beef contains less than 10 grams of total fat, 4.5 grams or less of saturated fat, and under 95 milligrams of cholesterol per serving. Extra lean meat must contain less than 5 grams of total fat, less than 2 grams of saturated fat, and under 95 milligrams of cholesterol.
Heart disease risks and fat limits
The main difference between beef cuts regarding heart health is their content of total and saturated fat. Saturated fat can raise low-density lipoprotein, known as LDL or bad cholesterol, in the blood. Elevated LDL cholesterol increases the risk of cardiovascular disease and stroke over time.
To protect heart health, the American Heart Association recommends limiting saturated fat to less than 6 percent of daily calories. That recommendation equals about 13 grams or less per day on a standard 2,000-calorie diet. The American Heart Association is a non-profit organization that sets cardiovascular dietary guidelines.
Dietitians suggested consuming cooked beef portions between 85 and 115 grams. There is no single rule for how often to eat beef, as individual targets depend on saturated fat consumed from other foods like cheese, butter, and fatty meats.
Diets and previous recommendations
Modest beef consumption can still align with healthy eating patterns. One small study showed that eating up to 70 grams of lean beef daily did not reduce the cholesterol-lowering benefits of a Mediterranean diet, which emphasizes vegetables, whole grains, and healthy fats.
The guidance follows previous advice from dietitians detailing the health benefits of eating tuna and key precautions when preparing fish.
