Can you eat red meat if you have high cholesterol?

Dr. Jean-François Renucci, vascular physician and lipidologist at the CHU de La Timone in Marseille and Expert Ambassador for Agir pour le Cœur des Femmes, gives us practical advice on what to eat when you have excess cholesterol.

Red meat is often singled out when you have excess cholesterol. Should you ban this type of meat from your plate, or is it possible to incorporate it in a reasonable way?
Cholesterol is at the center of many people's concerns as they seek to adapt their diet to better control it. In this context, the consumption of red meat, often rich in saturated fats, raises many questions. Can we continue to eat it without jeopardizing our cardiovascular health?
What is cholesterol?
Cholesterol is a lipid substance naturally present in our body and indispensable for its proper functioning. It is produced naturally by the liver and is also found in certain foods. It is involved in cell membrane formation, vitamin D synthesis, the production of certain hormones and bile acids.
HDL and LDL cholesterol: what are the differences?
There are two different types of cholesterol

LDL cholesterol (Low-Density Lipoprotein) or "bad cholesterol": it accumulates in artery walls, forming atheromatous plaques, increasing the risk of stroke, infarction, etc.
HDL cholesterol (High-Density Lipoprotein) or "good cholesterol": it eliminates excess LDL by transporting it to the liver.

The balance between these two types is crucial. An excess of LDL cholesterol can lead to serious complications.
Red meat: a food to watch out for?
Red meat mainly refers to beef, lamb, pork and sometimes veal.
Is red meat good for cholesterol?
In particular, it contains:

Proteins: necessary for tissue repair and enzyme/hormone production.
Iron: essential for oxygen transport.
Vitamins B12, zinc, and other nutrients.

However, it also has its drawbacks...

Saturated fats: increase LDL levels.
Trans fatty acids: found in some processed meat products, even more harmful.

What is the impact of red meat on cholesterol?
Fatty meats like entrecote, prime rib or lamb contain more saturated fats.
Hypercholesterolemia: should red meat be avoided altogether?
Reduce its consumption, favor lean cuts, and vary with healthy alternatives.

High cholesterol: what are the best alternatives to red meat?

Oily fish (salmon, mackerel, herring) rich in heart-healthy omega-3s.
Lean meat (chicken, turkey, veal), low in saturated fats.
Vegetable proteins (legumes, tofu, whole grains), rich in fiber and free from saturated fats.
Low-fat dairy products (low-fat plain yogurts, light cheeses, skim milk).

Which white meats should you choose?
Turkey and skinless chicken, baked, steamed or grilled, with no added fat.

What are the least fatty red meats?
Veal, rump steak and beef tenderloin, preferable to fattier cuts.

Tips for managing your consumption of red meat with high cholesterol:

1 to 2 times a week maximum.
Lean cuts: beef fillet, rump steak, veal.
Healthy cooking: steam, grill, oven. Avoid frying.
Associate with fiber-rich vegetables.
Vary protein sources: legumes, fish, tofu...
Associate with foods beneficial for cholesterol: fresh vegetables, whole grains.
Favor healthy fats: avocado, nuts, olive oil, oily fish.

In summary, red meat can be eaten in moderation, with a careful choice of cuts and cooking methods.
Consult a doctor or nutritionist to adapt your diet if you have high cholesterol.

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