Can I eat ground beef with high cholesterol? The definitive guide

November 10, 2025 •

3 min read

While red meat was once considered a major culprit for high cholesterol, recent research shows that saturated fat has a greater impact on LDL cholesterol levels than dietary cholesterol itself. So, the answer to 'Can I eat ground beef with high cholesterol?' depends on the type you choose and how you prepare it.

Quick Summary

Eating ground beef with high cholesterol is possible by opting for lean or extra-lean varieties, using controlled portion sizes, and employing healthy cooking methods. Focusing on limiting saturated fat intake is the most important factor in managing cholesterol levels.

Key Points

Choose lean or extra-lean ground beef: The lower the fat percentage (90% or 95% lean), the less saturated fat and the better for managing cholesterol.
Saturated fat is the primary concern: Research shows saturated fat, not dietary cholesterol, has the greatest impact on raising bad LDL cholesterol.
Use healthy cooking methods: Broiling, grilling, or baking on a rack allows fat to drip away, while frying should be avoided.
Drain and rinse fat after cooking: For dishes like taco meat or sauces, draining the cooked beef and rinsing it with hot water can significantly reduce the fat content.
Practice portion control: Limiting your intake to a 3-ounce serving size and consuming red meat less frequently helps manage saturated fat intake.
Balance meals with plant-based foods: Combine ground beef with plenty of vegetables, legumes, and whole grains to increase fiber and improve the meal's nutritional profile.

Saturated Fat vs. Dietary Cholesterol

For decades, health advice focused on limiting dietary cholesterol intake from foods like eggs and meat. However, modern research indicates that saturated and trans fats are the primary drivers of high LDL (or "bad") cholesterol levels in the blood. A heart-healthy eating pattern aims to reduce the intake of these unhealthy fats, which often exist in fatty red meats and processed foods. This shift in understanding means that enjoying lean ground beef in moderation is more about managing saturated fat than eliminating dietary cholesterol entirely.

Choosing the Right Ground Beef

When managing high cholesterol, not all ground beef is created equal. The lean-to-fat ratio is the most important factor to consider when shopping. Higher percentages of lean meat mean less saturated fat and are a much better choice for heart health.

Understanding USDA Beef Grades

Prime: The highest grade, indicating a high level of marbling (fat).
Choice: Contains less marbling than Prime and is a leaner option.
Select: The leanest, with the least amount of marbling.

The Importance of Lean Percentages

Choosing ground beef with a higher lean-to-fat ratio, like 90% or 95% lean, significantly reduces the saturated fat content compared to standard ground beef. The USDA defines lean and extra-lean ground beef based on specific criteria.


Feature	Regular Ground Beef (e.g., 80% lean)	Extra-Lean Ground Beef (e.g., 95% lean)
Total Fat (per 100g)	>10 grams	<5 grams
Saturated Fat (per 100g)	>4.5 grams	<2 grams
Cholesterol (per 100g)	<95 mg	<95 mg
Saturated Fat Reduction	High	Significantly lower

Healthy Preparation Methods

Your cooking technique is just as important as your initial choice of meat. By employing healthier cooking methods, you can further minimize fat content and make your meal more heart-friendly.

Drain the Fat: After browning ground beef, use a slotted spoon to transfer the meat to a plate lined with paper towels. You can also rinse the cooked meat with hot water in a colander to remove a significant amount of excess fat.
Opt for Healthy Cooking: Avoid frying in favor of broiling, baking, or grilling. Cooking the meat on a rack allows fat to drip away, rather than re-absorbing into the food.
Flavor with Herbs and Spices: Instead of relying on fatty sauces or high-sodium seasonings, add flavor with heart-healthy ingredients like lemon juice, fresh herbs, or a low-calorie marinade.
Skim for Soups and Stews: When preparing a liquid-based dish with ground beef, refrigerate it after cooking. The fat will solidify at the top, making it easy to skim off before reheating.

Integrating Ground Beef into a Balanced Diet

It’s not just about the ground beef itself, but how it fits into your overall eating pattern. The American Heart Association recommends building meals around plant-based foods, with lean meat as a smaller component. A balanced plate should be composed of lean proteins, colorful vegetables, and whole grains.

Focus on Fiber: Soluble fiber helps reduce the absorption of cholesterol in your bloodstream. Pair your ground beef dishes with fiber-rich ingredients such as legumes (beans, lentils), whole grains (oats, brown rice), and vegetables.
Control Portion Sizes: Even lean meat should be consumed in moderation. Aim for a portion size of around 3 ounces (about the size of a deck of cards). It’s generally recommended to limit unprocessed red meat to a few times per week.
Try Meat Alternatives: For a change of pace or to further reduce your saturated fat intake, incorporate plant-based proteins like lentils, beans, or tofu into your meals. These are naturally cholesterol-free and high in fiber.

Conclusion: Make Smart, Heart-Healthy Choices

Having high cholesterol does not mean completely eliminating ground beef from your diet. By making intentional choices, you can continue to enjoy it while supporting your heart health. Prioritize lean or extra-lean ground beef, use healthy cooking methods to minimize fat, and incorporate it as a smaller part of a well-balanced diet rich in plant-based foods. Ultimately, managing cholesterol is about your overall dietary pattern, not just one food item. For further information on heart health, consult resources from the American Heart Association.

Frequently Asked Questions

Yes, opting for higher lean percentages, such as 90% or 95% lean, is significantly better for managing high cholesterol. These cuts contain less saturated fat compared to fattier options, and reducing saturated fat intake is a key strategy for lowering LDL cholesterol.

You can identify lean ground beef by checking the package label for the lean-to-fat ratio, such as '90% lean / 10% fat.' The USDA also grades beef, with 'Select' being the leanest grade, followed by 'Choice,' and 'Prime' being the fattiest.

Yes, rinsing cooked and drained ground beef with hot water is an effective method to remove excess fat. Studies have shown this simple technique can significantly reduce the overall fat content of the meat.

It is recommended to limit red meat, including lean ground beef, to one to three times a week. The focus should be on controlled portion sizes, typically around 3 ounces per serving, as part of a varied and heart-healthy eating pattern.

The best cooking methods are those that allow fat to drain away, such as broiling, grilling, or baking on a rack. After browning, always remember to drain the fat from the pan. Avoid pan-frying, which can increase the fat content.

Yes, excellent alternatives include lean ground poultry (like skinless chicken or turkey), fish (especially oily fish like salmon), and plant-based protein sources like lentils, beans, or tofu.

The difference in cholesterol levels between grass-fed and grain-fed ground beef is minimal when the fat content is the same. However, grass-fed beef may have higher levels of beneficial omega-3 fatty acids.