April 24, 2024

How to eat steak on a heart-healthy diet

It’s National Nutrition Month. And yes, I’m talking about steak. Why? Because learning about beef can help you make smarter choices in the grocery store and in the kitchen.

What Does It Mean to Be Lean?

Lean beef is actually a government regulated term. It means that a 3-ounce serving of cooked beef must contain less than 10 grams of total fat, 4.5 grams or less of saturated fat, and less than 95 milligrams of cholesterol. A 3-ounch portion is the size of a deck of cards.

Knowing which cuts of steak are lean can help you reduce the amount of saturated fat in your diet. Eating too much saturated fat can increase your blood cholesterol as well as your risk for heart disease and stroke.

Lean choices include sirloin, strip steak, flank steak, skirt steak and tenderloin (filet mignon). For reference, a 4-ounce serving of strip steak contains about 150 calories and just 2 grams of saturated fat.

Smart Portions

If it’s protein you’re after, keep in mind that a 3-ounce serving of beef provides 25 grams of protein, along with a dose of zinc, iron and B vitamins.

Healthy Cooking Tips

Marinating lean steak will tenderize the beef. Try making your own marinades using olive oil, vinegar, reduced-sodium soy sauce, salt-free seasoning blends, citrus, citrus zest and fresh herbs.

Make your meal heart-healthy by including a variety of vegetables and whole grains with your protein. Thinly cut strips of steak can be used for quick stir-fries, fajitas, salads or whole-grain steak sandwiches.