Popular Red Meats That Are Lowest In Cholesterol

Red meat is one of the first foods that people diagnosed with elevated cholesterol eliminate because red meat doesn't exactly have a heart-friendly reputation. One reason is its saturated fat content: According to WebMD, a typical 100-gram (about 3.5 ounce) serving of nearly any type of red meat clocks in at around 4.5 grams of saturated fat. Though that might sound low, it can be substantial when you're trying to hold yourself to the American Heart Association recommendation of 13 grams of saturated fat each day. Three 100-gram servings of red meat would deliver all the saturated fat you needed for 24 hours.

Beyond containing saturated fat, red meat also tends to bring along a high degree of cholesterol. Yet unlike with saturated fat, the amount of cholesterol in red meat can vary between cuts. Consequently, even if you're trying to lower your cholesterol by eating foods with less cholesterol, you don't necessarily have to avoid red meat. You just have to pick cuts with the lowest cholesterol in them — and you'll be glad to hear that there are plenty of varieties to choose from.

This may be music to your taste buds if you enjoy the taste and texture of red meat. Even dietitian Rosa Becerra-Soberon agrees that although you should be conscientious about eating red meat, you shouldn't assume it's always unhealthy for you. 

"Red meat is a complete protein that has all the essential amino acids in addition to being the only source of B12," Becerra-Soberon says. "It has antioxidant nutrients like VTA, zinc, selenium, [and] niacin and is also a great source of iron." She adds that if the meat comes from grass-fed animals, it may contain beneficial omega-3s as well.

As Becerra-Soberon puts it, "not all red meats are created equal." For example, consider a processed meat like bacon versus a lean flank steak. Both fall under the broader umbrella of "red meats," but although they contain around the same amount of cholesterol per serving, bacon naturally contains more fat and sodium than flank steak.

According to the U.S. Department of Agriculture (USDA), 100 grams of bacon logs 12.6 grams of saturated fat, 66 milligrams of cholesterol, and 751 milligrams of sodium. In contrast, USDA data reveals that 100 grams of flank steak brings along 5.54 grams of saturated fat, 71 milligrams of cholesterol, and 72 milligrams of sodium. Therefore, even though the cholesterol levels are similar for both meats, the saturated fat and sodium are quite different.

Rosa Becerra-Soberon suggests steering away from processed red meat and looking for leaner options like strip steak, tenderloin roast, top sirloin filet, eye of round steak, and any cuts labeled "choice" or "select." That way, you'll get less cholesterol from the red meat you crave, not to mention less saturated fat and sodium. 

She also cautions against having a beef-only mindset. After all, there's a wide world of low-cholesterol kinds of meat to explore. As she notes, meats like lamb, elk, goat, pork, bison, and venison offer less saturated fat (and less ounce-for-ounce cholesterol) than beef while still serving as high-protein solutions. Elk is a great example of a low-cholesterol, nutrient-rich beef alternative. According to the USDA, 100 grams of elk meat contains 55 milligrams of cholesterol. Plus, elk meat contains less than one gram of saturated fat and 58 milligrams of sodium. Comparatively, USDA data indicates that 100 grams of beef short ribs has 94 milligrams of cholesterol, which is about a 71% increase.

Ultimately, Becerra-Soberon counsels people to make thoughtful food selections. "I tell my clients, 'What affects cholesterol levels is your lifestyle and not just consuming unprocessed red meats.'"