Beef may not be as bad for your heart as once believed. According to new research from the Indiana University School of Public Health, eating one or two servings of unprocessed beef per day can fit within a heart-healthy diet. The findings, published in Current Developments in Nutrition, contradict years of conventional wisdom that labeled all red meat as a risk factor for cardiovascular disease.
The study reexamines the link between beef and heart health, showing that previous warnings may have painted all red meats with the same brush. Many older analyses grouped fresh beef with highly processed products like bacon, hot dogs, or deli meats—making it difficult to understand the effects of beef itself. This new research, however, separates those categories to reveal a more nuanced picture.
Study finds unprocessed beef doesn’t harm cardiovascular health
The research, titled “Effects of Unprocessed Beef Consumption on Cardiovascular Disease Risk Factors: A Systematic Review and Meta-Analysis of Randomized Controlled Trials,” analyzed data from 20 randomized controlled trials—the gold standard in nutrition science. Researchers examined how eating beef affected key markers like blood pressure, cholesterol, and triglycerides.
Their findings showed that consuming moderate amounts of unprocessed beef had no negative impact on heart disease risk. Participants who ate beef regularly maintained healthy levels of total cholesterol, HDL (“good”) cholesterol, and triglycerides, with no rise in blood pressure.
Why beef can still fit in a healthy diet
Researchers believe the answer lies in the fat composition of beef. Unprocessed cuts contain some cholesterol-raising saturated fats, but they also include cholesterol-lowering or neutral fats that help balance the overall effect. Because of this mix, moderate beef intake doesn’t appear to worsen cardiovascular risk factors.
Processed meat, not beef itself, may be the real issue
One of the most significant conclusions is that negative health outcomes often linked to red meat are more likely caused by processed or ultra-processed meats—such as sausages, bacon, deli slices, and hot dogs—rather than beef in its natural form.
Unprocessed beef refers to cuts like steak, roast, or fresh ground beef that haven’t been smoked, cured, or treated with preservatives. When eaten as part of a diet rich in fruits, vegetables, and whole grains, these cuts showed no harmful effects on cardiovascular markers.
The study was funded by the National Cattleman’s Beef Association (NCBA), which contracts with the Beef Checkoff program to support beef research and promotion. The NCBA stated it had no involvement in the study’s design, analysis, or publication.
Rethinking beef and heart health
The findings suggest it may be time to rethink the narrative around beef. Instead of avoiding red meat altogether, experts recommend paying attention to how it’s processed and how much is consumed. Moderation and quality appear to be key.
Ultimately, this study reframes beef not as a dietary enemy but as a food that, when unprocessed and eaten responsibly, can be part of a heart-healthy lifestyle. It challenges outdated assumptions and opens the door to a more balanced understanding of how beef fits into modern nutrition.