As part of a Mediterranean diet, i.e. a diet based on fruit, vegetables, legumes, whole grains, fish, low-fat dairy products and olive oil, eating lean red meat reduces cholesterol and the risk of developing heart problems.

This is what a study found that reveals that there is a big difference between red meats due to their impact on health.

According to the study by Penn State and the United States Department of Agriculture , it was found that depending on the type of red meat the participants ate, their bad cholesterol levels in their blood changed.

LEAN RED MEAT IS GOOD FOR THE HEART IF THE DIET IS MEDITERRANEAN

Researchers studied the effect of red meats according to four food variants.
That is, two of the Mediterranean type with higher and lower concentrations of red meats, and two of the American type with the same quantities of meat per day.

Participants followed each of the different variations for four weeks, with a week off between regimens.

Using nuclear magnetic resonance imaging and not just blood tests to evaluate the effect of different diets on their health, the researchers were able to detect the variation of lipoproteins in the subjects, distinguishing them between those with low and high cardiovascular risk.

In the study, the researchers used lean or very lean red meat, fresh and not preserved.
The daily dose ranged from a minimum of 15 grams to a maximum of 140 grams per capita.

Following functional MRI, they found that 15 to 70 grams per day of lean red meat was associated with a significant reduction in LDL cholesterol and heart-damaging lipoproteins. But only in the Mediterranean diet model, with more fruit and vegetables than the standard American diet.

Thus, this is a weekly average of lean red meats of a minimum of 105 grams and a maximum of 490 grams.

BUT WHAT ARE LEAN RED MEAT?

Therefore, if we choose the leaner cuts of red meats, excluding fatty cuts and semi-finished or processed meats, we can afford one portion per week of 100 grams or even two without risk to the heart.

But what are these lean red meats?

They fall into this category.

• The leanest cuts of veal (107 calories per 100 grams).
• Topside, sirloin, round and beef nut (110 to 125 calories).
• Leg and pork loin (125 to 145 calories).

Duck and horse meat (lean parts, around 140 calories).
Clearly it is always good to cut off any strips of fat before cooking to fit these calories.

Let us also remember that it is always better not to overdo it, not only for us but also for the environment.
And above all that a Mediterranean regime must be followed.
See also: how much meat to eat and how many cured meats?