Does consuming red meat increase cholesterol levels?

From the Guidelines

Consuming red meat can increase cholesterol levels, particularly LDL ("bad") cholesterol, as evidenced by a recent study published in 2023 1. Red meats, especially processed varieties, contain saturated fats and dietary cholesterol that can raise blood cholesterol when consumed regularly. The effect varies between individuals based on genetics and overall diet.

• Lean cuts of red meat have less impact than fattier options like ribeye steak or processed meats such as sausage and bacon.
• For those concerned about cholesterol, limiting red meat consumption to 1-2 servings per week of lean cuts (like sirloin or tenderloin) is advisable, as supported by guidelines from the American Heart Association 1.
• Cooking methods also matter—grilling, broiling, or roasting are better than frying. The mechanism involves saturated fat interfering with the liver's ability to clear LDL cholesterol from the bloodstream.
• For heart health, consider replacing some red meat with plant proteins (beans, lentils), fish, or poultry, while increasing fiber intake through fruits, vegetables, and whole grains to help manage cholesterol levels, as recommended by the American Family Physician 1.
• A dietary pattern that emphasizes vegetables, fruits, legumes, and whole grains and minimizes free sugars and red meats lowers blood pressure and cholesterol levels, according to the American Family Physician 1.

From the Research

Red Meat Consumption and Cholesterol Levels

• The relationship between red meat consumption and cholesterol levels is complex, with some studies suggesting that lean red meat does not raise total blood cholesterol and LDL-cholesterol levels 2.
• A study published in the British Journal of Nutrition found that consumption of lean red meat (lamb) or lean white meat (chicken) as part of the usual diet is associated with a similar lipid response, with no significant differences in total cholesterol, LDL-cholesterol, or triglycerides between the two groups 3.
• Another study published in the American Journal of Clinical Nutrition found that levels of atherogenic lipids and lipoproteins did not differ significantly between diets with high red meat content and diets with similar amounts of protein derived from white meat or nonmeat sources, although high saturated fat intake increased LDL cholesterol and apolipoprotein B regardless of protein source 4.

Effects of Red Meat on Lipid Profile

• A study published in the American Journal of Clinical Nutrition found that lean beef is no more hypercholesterolemic than chicken or fish, and therefore, lean beef need not be eliminated from cholesterol-lowering diets 5.
• A study published in the Journal of the American Dietetic Association found that adolescents eating diets rich in either lean beef or lean poultry and fish reduced fat and saturated fat intake, and those eating beef maintained serum ferritin status, suggesting that lean red meat can be a part of a healthy diet 6.

Key Findings

• Lean red meat, trimmed of visible fat, does not increase cardiovascular risk factors, including plasma cholesterol levels or thrombotic risk factors 2.
• The type of protein source (red meat, white meat, or nonmeat) does not have a significant impact on lipid and lipoprotein effects, although high saturated fat intake can increase LDL cholesterol and apolipoprotein B 4.
• Lean red meat can be a part of a healthy diet, providing essential nutrients such as protein, omega-3 fatty acids, vitamin B12, niacin, zinc, and iron 2, 6.