When you think about eating a heart-healthy diet, do you picture beef? Beef may not be a food that immediately comes to mind when you think heart health. However, lean beef is a nutrient-rich and flavorful food that supports a heart-healthy diet and lifestyle.
Numerous research studies have shown that incorporating lean beef into a heart-healthy diet pattern can help maintain healthy cholesterol and blood pressure levels. In fact, research from Penn State University found that people who participated in the Beef in an Optimal Lean Diet (BOLD) Study – who ate 4 to 5 ounces of lean beef each day as a part of a heart-healthy diet including vegetables, fruits, whole grains and low and non-fat dairy – maintained healthy blood cholesterol levels.
People are more likely to maintain a healthy diet if it is satisfying and enjoyable, says Shalene H. McNeill, Ph.D., RDN, executive director of Nutrition Science, Health and Wellness at National Cattlemen’s Beef Association – a contractor to the Beef Checkoff. “The good news is you don’t have to give up your favorite foods like beef. It’s all about balance.”
In honor of American Heart Month, McNeill has offered her top tips and recipes for incorporating beef into your diet so you can support your heart health and your taste buds too.
- Choose lean cuts
When shopping for beef, opt for the leanest cuts available. A good rule of thumb is to look for “round” or “loin,” like sirloin, tenderloin or eye round roast. These cuts typically have a lower fat content, making them heart-friendlier options that are equally tasty.
- Employ heart-healthy cooking methods
The way we prepare our meals can significantly impact its nutritional value. Before cooking beef, trim any visible fat which also helps cut calories. Cooking techniques such as broiling, roasting or grilling are considered lower fat cooking methods because they don’t require added fat for flavor.
- Pair beef with fiber-rich sides
What you eat with beef is just as important as how you choose and prepare. Pair your main beef dish with other healthy foods like fiber-rich vegetables, fruits and whole grains for a well-rounded, tasty meal.
For example, toss a salad of spinach or your favorite crunchy greens or roasted colorful vegetables as a side for your sirloin steak. Or, slow roast an eye of round with peppers and carrots.
Need inspiration? Check out these beef recipes that are Heart-Check certified by the American Heart Association.
Spicy Korean Beef & Cucumber Appetizers
Enjoy the spicy taste of Korean red chili sauce, savory herbed cream cheese and a delicious strip steak. Top with cucumber slices for a refreshing taste and satisfying crunch.
INGREDIENTS:
- 2 beef Strip Steaks Boneless, 1 inch thick (about 1 pound)
- 1/2 cup reduced-fat cream cheese, softened
- 1/4 cup sliced green onions
- 1/4 cup chopped fresh cilantro leaves
- 1 teaspoon reduced-sodium soy sauce
- 1 seedless cucumber, sliced 1/8 inch thick (18 to 24 slices)
- 1/4 cup Korean red chili sauce (Gochujang)
- 1/4 cup unseasoned rice vinegar
- 1 tablespoon honey
- 1/2 teaspoon garlic powder
- Micro greens, chopped kimchi, chopped roasted peanuts, toasted sesame seeds, shredded carrots, chopped cilantro, sliced scallions
COOKING:
- Combine cream cheese, green onion, cilantro and soy sauce in small bowl. Cover and refrigerate.
- Combine gochujang, vinegar, honey and garlic powder in medium bowl; set aside.
- Place steak on grid over medium, ash-covered coals. Grill, covered 11 to 14 minutes (over medium heat on preheated gas grill, covered, 11 to 15 minutes) for medium rare (145°F) to medium (160°F) doneness, turning occasionally. Remove steaks; keep warm.
- To assemble, top each cucumber slice with 1 teaspoon cream cheese mixture. Dice steak into bite-size pieces; toss in gochujang mixture. Top cream cheese mixture with steak. Garnish with micro greens, kimchi, peanuts, sesame seeds, cilantro and scallions, if desired.
Roasted Sun-Dried Tomato Beef Tri-Tip with Peppers and Sweet Potatoes
This beef tri-tip roast is incredibly tender and flavorful on its own, but its taste is further enhanced when covered in a sauce of Italian dressing and sun-dried tomatoes. When you smell it roasting on top of a bed of sweet potatoes and red bell peppers, you’ll be counting down the minutes until the dish comes out of the oven!
INGREDIENTS:
- 1 beef Tri-tip Roast (1 1/2 – 2 pounds)
- 1/2 cup Italian dressing
- 1/4 cup sun-dried tomatoes
- 1/4 cup water
- 1 1/2 pounds sweet potatoes, cut into 2″ pieces
- 2 red bell pepper, cut into 2″ pieces
- 2 tablespoons grated Parmesan cheese
- 1 teaspoon salt
Optional
- 1 Tablespoon fresh parsley
COOKING:
- Preheat oven to 425°F. Place Italian dressing, tomatoes and water in blender or food processor container. Cover; process until smooth. Divide mixture evenly into thirds; reserve 2/3 tomato mixture.
- Combine potatoes and peppers and 1/3 tomato mixture in large bowl; toss to coat. Place on rimmed baking sheet lined with parchment. Set aside.
- Spread 1/3 tomato mixture evenly onto all surfaces of beef roast. Place roast on vegetables. Do not add water or cover. Roast in 425°F oven 30 to 40 minutes for medium rare; 40 – 50 minutes for medium doneness.
- Remove roast when instant-read thermometer registers 135° for medium rare; 150° for medium. Transfer roast to carving board; tent loosely with aluminum foil. Let stand 20 – 25 minutes. (Temperature will continue to rise about 10°F to reach 145°F for medium rare; 160°F for medium) Meanwhile, increase oven temperature to 475°F. Stir vegetables and return to oven for 15 – 20 minutes or until desired doneness.
- Carve roast across the grain into slices. Serve with vegetables. Coat all with remaining sauce. Sprinkle with parmesan. Sprinkle with parsley, if desired.
Using these three tips, you can continue to enjoy the delicious taste of beef while supporting your heart health. For more heart-healthy recipes Heart-Check certified by the American Heart Association, visit BeefItsWhatsforDinner.com.
