As a Registered Dietitian specializing in heart disease, this is hands-down the number one question I get asked – can you eat red meat on a heart healthy diet? Most people are worried they’ll have to give it up completely.
And it makes sense—red meat is a staple in many North American diets. In fact, red meat (beef, and pork) accounts for about 49% of total meat consumption in the United States (1), with beef being the most commonly consumed type.
So, let’s talk about it—does red meat really need to go if you’re trying to protect your heart?
What Is Red Meat?
Red meat is mammalian muscle meat such as beef, veal, pork, mutton, horse and goat meat that is unprocessed (2). Red meat is normally recognizable by its characteristic red or dark colour that is present when the meat is raw and cooked.
According to the WHO and USDA, pork is classified as red meat based on its myoglobin content, even though it’s sometimes marketed as “the other white meat.”
Red meat contains a lot of nutritional content and is high in protein containing 20-25 g of protein per 100 g (2). Red meat is also high in iron which is an essential mineral in people’s diets as well as a source of vitamin B12 as animal products are the only natural source of B12 (2).
Link Between Red Meat and Heart Health
Red meat contains a considerable amount of saturated fats which have been shown to be linked to increased risk of heart disease (3) . When you have excess amounts of saturated fat it can affect one’s heart health as it can cause LDL cholesterol which contributes to plaque build up in your arteries (3).
When LDL cholesterol builds up in one’s arteries it can increase a person’s risk for heart disease as it can lead to buildup of arterial plaque. A buildup of arterial plaque can lead to heart disease as it narrows the space for blood flow causing heart problems as it becomes difficult for the heart to pump blood (4).
Be sure to read my take on the carnivore diet, or watch the video on Youtube.
Scientific Studies and Evidence
Scientific studies have suggested that red meat both processed and unprocessed have an association with a higher risk of cardiovascular disease (5). This was concluded through systematic review of multiple studies on the associations between the consumption of red meat and cardiovascular disease.
Heart healthy diet patterns such as the Mediterranean and the DASH diet recommends that one should limit the amount of red meat eaten and only consume red meat once and a while (6). As red meats tend to be higher in saturated fat, frequent consumption may contribute to higher LDL cholesterol and both these diets can be used to help lower LDL cholesterol. Another heart healthy diet pattern that involves limiting red meat is the vegetarian diet and portfolio diet. All of these diets are high in soluble fiber, which has been shown to lower LDL cholesterol levels (7).
Guidelines and Recommendations
The American Heart Association suggests limiting the amount of red meat consumed to a minimal amount as red meat can have poor effects on heart health and increase one’s chances for heart disease (8). They suggest swapping skinless chicken, fish and plant proteins such as beans, peas, lentils and nuts for red meat (8).
The Heart Foundation also recommends limiting red meat intake as part of a heart-healthy diet (9). Specifically, it suggests consuming no more than 350 grams (about 12 ounces) of unprocessed red meat per week, which is roughly the size of three decks of cards (when comparing to cooked steak or beef).
To make this more manageable, it is recommended that the 350 grams can be divided into smaller 100-gram (3.5-ounce) portions throughout the week. For reference, 100 grams is equivalent to one small hamburger patty or about ½ cup of cooked ground beef (9).
If you are consuming red meat, it is important to replace excess red meat with plant protein like beans and legumes to increase soluble fiber (7).
Alternatives and Substitutes
There are many heart healthy substitutes that one can make for red meat such as white such as turkey or chicken, fish and plant based proteins such as beans, peas, lentils and nuts.
Try switching out ground beef with refried beans, ground turkey or legumes in tacos or burritos, like this delicious lentil burrito.
Consider trying vegetarian options offered at the grocery store for things like burgers and other red meat products.
Try out grilled chicken or fish to replace grilling red meat. You can add a variety of low sodium sauces and spices to get the desired flavour.
Replace lunch and deli meats with precooked chicken or consider using other protein sources such as hummus and other bean dips or spreads (like this sardine dip) when making lunch. Nut butter sandwiches can be another replacement for lunch meat sandwiches, like this peanut butter avocado toast.
Cooking methods
While red meat can be a source of important nutrients such as protein, iron, and B vitamins, the way it is cooked significantly influences its health effects—particularly for those concerned about heart disease. Different cooking methods alter the fat content, nutrient retention, and formation of potentially harmful compounds in red meat.
High-Heat Cooking and Charring
Cooking red meat at high temperatures, especially over an open flame or grill, can lead to charring or blackening. This process can produce heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs)—compounds that form when muscle meat is exposed to high heat. Both HCAs and PAHs have been found to be mutagenic and are associated with an increased risk of several cancers, including colorectal and pancreatic cancer (10).
However, these compounds have not been shown to directly increase cardiovascular disease risk. While HCAs and PAHs may contribute to oxidative stress and inflammation—factors that play a role in CVD—more research is needed to establish a definitive link (11). Nonetheless, using lower-temperature cooking methods can help minimize exposure to these carcinogens.
Oven Cooking
Baking or roasting meat in a conventional oven can lead to the loss of water, minerals, and free amino acids due to the dry heat and low thermal conductivity of the air used for cooking.
Prolonged exposure to high temperatures can also degrade heat-sensitive vitamins, including thiamin and vitamin B6. To mitigate nutrient loss, oven cooking can be combined with steaming or conducted at lower temperatures for shorter durations.
Frying
Frying red meat in oil can result in an increase in saturated fat content and overall calories potentially worsening its effects on cholesterol and heart health. This is especially concerning when using oils high in saturated or trans fats, which can raise LDL (“bad”) cholesterol and contribute to heart disease.
Choosing heart-healthy oils such as extra virgin olive oil and limiting the high saturated fats like butter and coconut oil can help minimize these effects..
Moist-Heat Cooking: Boiling and Sous Vide
Moist-heat cooking methods like boiling or sous vide involve lower temperatures and do not expose meat to direct flames. These methods are effective at preserving nutrient content, particularly water-soluble vitamins, and help maintain tenderness and moisture in the meat. As such, they are often preferred for preparing red meat in a heart-healthy way.
Trimming Fat to Reduce Saturated Fat Intake
The visible fat on red meat contains the highest concentration of saturated fat, which is strongly linked to elevated LDL cholesterol levels and cardiovascular risk. Trimming this fat before cooking is a simple step that can significantly reduce the negative impact of red meat on heart health.
Final Thoughts – Can You Eat Red Meat on a Heart Healthy Diet?
You don’t have to give up red meat entirely to support heart health—but moderation, smart choices, and preparation methods matter. Ultimately we don’t know for sure how much red meat to choose, so consuming as little red meat as you can (while still enjoying your food) is the goal, but that looks different to everyone.
Scientific evidence shows that high intakes of red meat—particularly processed red meat—are associated with an increased risk of cardiovascular disease. However, lean, unprocessed red meat consumed in small amounts (e.g., under 350 grams per week) can still fit within a heart-healthy dietary pattern when paired with a high intake of plant-based foods rich in fiber, antioxidants, and healthy fats.
More importantly, how red meat is cooked can either amplify or minimize its health risks. Lower-heat methods like boiling, sous vide, and baking with steam are preferable, while charring and deep frying should be limited due to the formation of harmful compounds and added saturated fats.
Choosing lean cuts, trimming visible fat, and swapping red meat with plant proteins or fish more often are all practical ways to protect your heart while still enjoying your meals.
Ultimately, heart health is not about eliminating a single food—it’s about building an overall eating pattern that includes more of what helps (fiber, healthy fats, plant-based foods) and less of what harms (saturated fat, sodium, processed meats) that you can eat for the rest of your life.
If red meat is something you enjoy, it can still have a place on your plate—just with intention and balance.