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So You Think You Can’t Eat Red Meat? Think again!

Are you a meat lover? Do you also have high cholesterol? If so, you may feel frustrated if your doctor has told you to stay away from red meat. You may also think that you are going to have to go through life feeling deprived. Not so! There are other foods that are just as tasty as red meat. And there are ways of cooking red meat that may allow you to indulge from time to time.

Red meat: part of a healthy diet!
Surprised? It's true! You just need to choose lean cuts of beef, like flank steak, and trim all outside fat before cooking. Then, eat smaller portions. A “normal” serving is about the size of a deck of cards. Of course, make sure to ask your doctor if you can eat red meat in small amounts.

What is a “small” portion? Experts say a 4-ounce portion is just right. This is the weight before cooking. After cooking, it should be 3 ounces.

Also, don’t choose organ meats, like liver, which are high in cholesterol.

If you must avoid red meat altogether…
Has your doctor said “no red meat”? Don’t worry. There are lots of other things out there to eat.

Guidelines to follow if you have high LDL cholesterol
Do you have high LDL cholesterol? If so, remember to consume:

• No more than 7 percent of your total daily calories from saturated fat and trans fat sources
• Less than 200 milligrams of cholesterol per day

So how much can you eat? (And still stay within the guidelines described above?)

Take a look at the chart below. You can see how the percentage of fat and cholesterol in beef compares to other protein choices. (Take a look at how much of your daily allowance gets “eaten up” by the different choices.)

Fish is clearly the winner, followed by chicken, and then pork. However, while fish is best, avoid shellfish like shrimp and lobster, since both are high in cholesterol.

Still want to eat beef? Then you will have to eat smaller portions. And eat it less often than other protein sources.

Keep in mind:

• Beef that is “very lean” has about 17 percent fat.
• Chicken is better than goose or duck, both of which have a lot of fat.
• Salmon has omega 3 fatty acids which have been shown to reduce the risk of heart disease.

Other protein sources to try
Did you know that soy products help reduce cholesterol? Soy products can be enjoyed in many ways:

• Veggie burgers
• Soy-based "hot dogs"
• Soy-based "ground beef"
• Soy-based "chicken" nuggets and patties
• Textured soy protein (looks like browned ground beef)
• Tofu

You can also add soybeans to chili, pasta, or stir-frys. Steamed or lightly sautéed soybeans are great on their own, but watch the soy sauce if you have high blood pressure. It has lots of salt.

Are you a bean fan? Good news! Eight ounces of cooked peas, beans, or lentils can replace a 3-ounce serving of cooked meat.

There’s life after red meat
Cutting down on red meat does not mean you have to suffer with boring, bland food. You may find you like the new choices you are making. There are lots of healthy options and recipes out there, so go out and discover new ways to enjoy great meals.

*Based on a daily 2,000 calorie diet.