min read
September 28, 2023

Debunking the Red Meat and Cholesterol Myth

Grab a steak with no guilt.

Lanby Team
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For decades, the relationship between red meat consumption and cholesterol levels has been a topic of heated debate. The prevailing belief has been that indulging in a juicy steak or savoring a burger could lead to elevated cholesterol levels and subsequently, heart disease. However, recent research has started to challenge this long-standing assumption.

The Red Meat Conundrum

Red meat, which includes beef, pork, and lamb, is a staple in many diets around the world. It is a rich source of essential nutrients such as protein, iron, zinc, and vitamin B12. However, it has also been vilified due to its purported association with elevated cholesterol levels.

Cholesterol Basics

Cholesterol is a vital substance for the human body, serving as a building block for cell membranes and hormones. It is produced in the liver and is also derived from the foods we consume. Cholesterol comes in two main forms: low-density lipoprotein (LDL) and high-density lipoprotein (HDL). LDL cholesterol is often referred to as the "bad" cholesterol as it can accumulate in the arteries, potentially leading to atherosclerosis. HDL cholesterol, on the other hand, is often deemed the "good" cholesterol as it helps remove LDL cholesterol from the bloodstream.

The Myth Unveiled

Contrary to popular belief, the relationship between red meat consumption and cholesterol levels is not as straightforward as once assumed. Recent studies have challenged the notion that eating red meat directly leads to elevated LDL cholesterol levels. Instead, it appears that factors such as the type of red meat, cooking methods, and overall dietary patterns play a more significant role.

Lean Cuts and Moderation

Choosing lean cuts of red meat and practicing moderation can mitigate any potential negative impact on cholesterol levels. Opting for lean cuts reduces the intake of saturated fats, which have a more substantial influence on LDL cholesterol levels than the cholesterol found in food. Additionally, incorporating a variety of protein sources, including lean meats, fish, poultry, and plant-based options, contributes to a balanced diet.

What to Look for When Buying Quality Red Meat

When it comes to red meat, quality matters. Not only does it impact the flavor and tenderness of your meal, but it also has significant implications for your health and the environment. Here are some of our tips on what to look for when buying.

Grass-Fed and Pasture-Raised Labels: Look for labels indicating that the animals were raised on pasture and had access to a natural diet. Phrases like "100% grass-fed" or "pasture-raised" are good indicators.

Certifications: Seek out third-party certifications like Certified Humane, Animal Welfare Approved, or Global Animal Partnership, which attest to ethical and humane farming practices.

Local and Sustainable Sources: Consider buying from local farmers or butcher shops that prioritize sustainable and ethical farming practices. This not only supports your local community but also reduces the environmental impact associated with long-distance transportation.

Color and Marbling: High-quality red meat tends to have vibrant red color and well-distributed marbling (small streaks of fat within the muscle). These are signs of tenderness, flavor, and overall quality.

Avoid Added Hormones and Antibiotics: Look for labels indicating that the meat is free from added hormones and antibiotics. This ensures that you're consuming meat from animals raised without the routine use of these substances.

Ask Questions: Don't be afraid to ask your butcher or supplier about their sourcing and farming practices. They should be knowledgeable and transparent about where their meat comes from.

Choosing quality red meat is not only a matter of taste, but also one of health, ethics, and environmental responsibility. By opting for grass-fed, pasture-raised options and supporting local, sustainable sources, you're not only treating your taste buds but also your body, the animals, and the planet. 

Cooking Techniques Matter

How red meat is prepared can significantly influence its impact on cholesterol levels. Grilling, broiling, or baking are healthier cooking methods compared to frying or cooking with excessive amounts of added fats. These methods help retain the leanness of the meat and minimize the addition of saturated fats.

Embracing a Holistic Approach to Nutrition

While red meat can be part of a balanced diet, it should be just one component. Emphasizing a diverse range of nutrient-dense foods, including fruits, vegetables, whole grains, and healthy fats, is essential for overall health and well-being. This comprehensive approach to nutrition addresses the complex interplay of various dietary factors that contribute to heart health.


Dispelling the red meat and cholesterol myth requires a nuanced understanding of nutrition and its impact on our health. By making informed choices about the types of red meat we consume, adopting healthier cooking techniques, and embracing a well-rounded approach to nutrition, we can enjoy red meat as part of a balanced diet without compromising our cholesterol levels. Remember, moderation and variety are key, paving the way for a heart-healthy lifestyle.

Curious about your cholesterol levels? Sign up for Just The Labs to obtain a deeper data-driven understanding of your baseline hormone health, metabolic health, cardiovascular health, nutrient levels, and more.

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The Lanby Editorial Team