Beef is a rich and high-quality source of protein, but its impact on cardiovascular health has long been a topic of concern. Due to its high saturated fat content, many believe consuming beef elevates the risk of cardiovascular diseases. However, recent research challenges this widely held assumption if the beef is unprocessed.
In a comprehensive meta-analysis, Dr. Layne Norton explored the connection between beef consumption and cardiovascular health.
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Human Randomized Controlled Trials
The meta-analysis examined the link between beef consumption and key markers of cardiovascular health, including apolipoprotein B, apolipoprotein A, high-density lipoprotein (HDL), non-HDL cholesterol, low-density lipoprotein (LDL) cholesterol, and blood pressure.
The analysis focused exclusively on human randomized trials to ensure accuracy. Observational studies prone to healthy user bias were excluded. Additionally, the research was limited to studies where participants consumed only unprocessed or minimally processed beef. (1)
Consuming processed meat and maintaining a diet rich in processed foods significantly raises the risk of heart disease.
High amounts of processed red meat consumption typically means a high intake of processed food like fast food.
—Dr. Layne Norton
Researchers discovered that beef had no impact on markers of cardiovascular disease risk. The only notable finding was a slight increase in LDL cholesterol levels (2.7 mg/dl). However, a sensitivity analysis revealed that removing one study eliminated this increase, suggesting the change in LDL cholesterol may not be significant.
LDL Cholesterol & Risk of Cardiovascular Disease
Meat often contains higher levels of saturated fats, particularly in fatty cuts of beef. Consuming these in large quantities can unsurprisingly lead to an increase in LDL cholesterol.
Lipoproteins, proteins that contain and deliver lipids to your cells and periphery, all have one protein on them that allows them to interact with those cells.
—Dr. Layne Norton
Very low-density lipoprotein (VLDL), LDL, and non-HDL cholesterol share a common protein: apolipoprotein B, which is uniquely atherogenic (defined as tending to promote the formation of fatty plaques in arteries). These cholesterols can penetrate the endothelium. Each particle carries one apolipoprotein B molecule.
Once they breach the endothelium and enter the intima, apolipoprotein B undergoes enzymatic modification, causing it to become trapped. This retention leads to the accumulation of cholesterol and lipids within the intima.
However, larger VLDL particles are less likely to penetrate the endothelium than LDL particles. LDL is less likely than IDL (non-HDL). Despite this, LDL is considered the most significant contributor to cholesterol deposition in the endothelial space.
Instead of focusing on LDL cholesterol, which serves as a surrogate marker for apolipoprotein B, we should directly measure it as it may provide a more accurate assessment. While specific studies support apolipoprotein B as a better indicator, others suggest that non-HDL cholesterol may be equally or more effective.
They’re all going to be close because they’re a proxy for apolipoprotein B.
—Dr. Layne Norton
Determining the best type of research is challenging because evidence consistently aligns across various study designs, including mechanistic studies, randomized controlled trials, observational studies, and Mendelian randomization trials.
These studies have established how LDL cholesterol and apolipoprotein B can harm the endothelial lining of blood vessels. This damage allows cholesterol to accumulate, triggering an inflammatory response. Inflammatory markers and macrophages gather at the site of injury, creating a cascade of issues that can ultimately lead to a heart attack or cardiovascular blockage.
Take Home
This study reveals that unprocessed beef doesn’t affect cardiovascular disease risk factors. Plant-based protein sources are shown to actively reduce these risks.
“On a per-protein basis, plant protein is probably more protective for cardiovascular disease than animal protein,” Dr. Norton shared. “Conversely, animal protein is higher-quality, containing other beneficial nutrients like heme iron, which is more bioavailable.
The Beef Checkoff, a beef industry lobbying organization, funded this study. While some might question the funding source, this was a meta-analysis based on existing studies. A meta-analysis using the same data would yield consistent results regardless of sponsorship.
Reference
- Sanders, L. M., Palacios, O. M., Wilcox, M. L., & Maki, K. C. (2024). Beef Consumption and Cardiovascular Disease Risk Factors: A Systematic Review and Meta-analysis of Randomized Controlled Trials. Current developments in nutrition, 8(12), 104500. https://doi.org/10.1016/j.cdnut.2024.104500
Featured image via Shutterstock/Mironov Vladimir
