The BOLD Study – Beef in an Optimal Lean Diet
by Guest Blogger, Susan Coe, MPH, RD, Hy-Vee Dietitian
February is American Heart Month! With heart disease affecting one in three Americans, heart healthy diets are on the rise. If you are one of the many people who have been avoiding beef in an attempt to eat more heart-healthy, then check out the BOLD study!
The BOLD (Beef in an Optimal Lean Diet) study compared the consumption of 4 ounces of lean beef daily to the gold standard of heart-healthy eating, the DASH (Dietary Approaches to Stop Hypertension) diet. Researchers wanted to compare the effect that each diet would have on cholesterol. Both diets contained a similar mix of nutrients, including less than 7% of calories from saturated fat, but the BOLD diet contained 4 ounces of lean beef each day while the DASH diet limited red meat. At the end of the study, it was clear that BOTH diets lowered LDL “bad” cholesterol in participants by 10%, providing evidence that beef may not be as bad for cholesterol and heart health as once thought.
Incorporating lean beef is easy! There are more than 29 cuts of beef that meet government guidelines for “lean,” including T-bone, tenderloin, top sirloin and 95%-lean ground beef. One handy trick to identifying lean beef is to look for the words “loin” and “round” in the name. Just remember to use heart-healthy cooking methods that won’t add unhealthy fats to your meal. Grilling and pan-broiling are two great options! Here’s a simple and delicious recipe that my family loves!
Steak Citrus Salad
All you need:
- 2 tbsp. orange juice
- 2 tbsp. red wine vinegar
- 1 tsp. olive oil
- 2 tsp. honey
- 1-1/4 tsp. Dijon mustard
- 1 (8 oz.) lean beef steak, cut into thin slices
- Salt, to taste
- 1 (6 oz.) package baby spinach
- 1 (8 oz.) package sugar snap peas, coarsely chopped
- 2 cups chopped fresh mushrooms
- 2 oranges, peeled and separated into segments
All you do:
1. To make dressing, whisk together orange juice, red wine vinegar, olive oil, honey and mustard in a small bowl. Set aside.
2. Heat a large nonstick skillet over medium-high heat. Stir-fry steak 2 minutes or until desired doneness is reached. Season lightly with salt.
3. Toss together spinach, sugar snap peas, mushrooms, orange segments and steak in a large bowl. Toss with dressing before serving.
This information is not intended as medical advice. Please consult a medical professional for individual advice.
We are lucky enough to add guest bloggers this year with specialties that we thought you would enjoy!
