Can I still eat steak with high cholesterol?

December 16, 2025 •

3 min read

According to a study published in the American Journal of Clinical Nutrition, lean beef can be included in heart-healthy diets without raising LDL cholesterol, challenging the common misconception that all red meat must be avoided. For many people, a diagnosis of high cholesterol can feel like a life sentence without their favorite foods, including steak. However, a mindful approach can allow you to enjoy steak in moderation while still managing your health goals.

Quick Summary

It is possible to include steak in a high-cholesterol diet by focusing on lean cuts, managing portion sizes, and using healthier preparation methods. The key lies in understanding which types of meat and cooking techniques contribute the most to unhealthy cholesterol levels.

Key Points

Choose Lean Cuts: Opt for cuts like sirloin, round, or flank, which have less saturated fat than rib-eye or porterhouse.
Control Portion Sizes: Limit your serving to about 3 ounces (a deck of cards) and consume infrequently, perhaps once a week.
Trim Visible Fat: Always trim away any visible fat before cooking to reduce saturated fat intake.
Prioritize Healthy Preparation: Grill, bake, or broil your steak, allowing excess fat to drip away, and avoid frying.
Focus on Overall Diet: Remember that saturated fat, not dietary cholesterol, is the main concern, and a heart-healthy diet rich in fruits, vegetables, and fiber is key to managing cholesterol.
Fill Your Plate with Plants: A heart-healthy meal pairs a small portion of lean steak with plenty of vegetables and whole grains.

Saturated Fat, Not Dietary Cholesterol, is the Main Culprit

For years, dietary cholesterol was the primary focus of health concerns, leading many to believe that high-cholesterol foods like eggs and meat were strictly forbidden. However, modern science has shown that for most people, the biggest impact on blood cholesterol comes from saturated and trans fats. Red meat, including many cuts of steak, is a significant source of saturated fat, which prompts the body to produce more LDL ("bad") cholesterol. The strategy, therefore, is not necessarily to eliminate steak, but to minimize your intake of saturated fat.

Choosing a Leaner Cut of Steak

When shopping for steak, the cut you choose makes a major difference in its fat content. Fattier cuts like rib-eye, T-bone, and porterhouse should be avoided or reserved for rare occasions. Look for leaner cuts, identified by less visible marbling (white flecks of fat).

Leanest Steak Options

Top Sirloin: A flavorful and relatively lean cut.
Round Cuts (Top Round, Bottom Round): Very lean and best when marinated and cooked quickly.
Flank Steak: A lean, flavorful option that works well for grilling.
Tenderloin (Filet Mignon): While often associated with fine dining, it is actually one of the leaner cuts, though it can be expensive.

To find the leanest option at the store, look for cuts labeled "Select" by the USDA, which indicates a lower marbling content compared to "Choice" or "Prime" grades.

Portion Control and Frequency

Even with a lean cut, moderation is key when managing high cholesterol. The American Heart Association recommends that if you eat red meat, you should limit unprocessed red meat to less than 350 grams per week, with a single cooked portion being around 3 ounces (about the size of a deck of cards). Health organizations often suggest limiting consumption to just once a week.

Practical Guidelines for Steak

Frequency: Enjoy steak no more than once a week.
Portion Size: Stick to a 3-ounce serving size, and trim all visible fat before cooking.
Plate Composition: Fill your plate with vegetables, whole grains, and other heart-healthy foods, reserving the steak for a smaller portion.

Healthier Cooking Methods

How you cook your steak is just as important as the cut you choose. Healthy cooking methods can help you minimize added fat, while unhealthy methods can negate the benefits of a lean cut.


Cooking Method	Cholesterol Impact	Tips for High Cholesterol
Grilling	Allows fat to drip away, minimizing intake.	Use a wire rack or grill pan to maximize fat drainage.
Baking/Broiling	Reduces added fats compared to frying.	Use a rack to keep the steak elevated and let fat drip off.
Pan-Searing	Can add fat if not done correctly.	Use a small amount of heart-healthy oil (e.g., olive oil) and blot off excess fat after cooking.
Frying	Increases calories and unhealthy fats due to oil absorption.	Avoid this method. Use an air fryer instead for a similar crisp texture.

Overall Dietary Pattern is Most Important

Focusing on just one food is not the most effective way to manage cholesterol. The most significant changes come from your overall dietary pattern. A heart-healthy diet emphasizes plant-based foods, healthy fats, and soluble fiber. Steak can fit into this pattern when consumed sparingly and mindfully. The Mediterranean and DASH diets, which are rich in fruits, vegetables, whole grains, and lean proteins, have proven benefits for lowering cholesterol. Incorporating soluble fiber from foods like oats, apples, and beans can also actively help lower LDL cholesterol by binding with cholesterol and removing it from the body.

Conclusion: Steak in Moderation is Possible

For individuals with high cholesterol, the decision to eat steak does not have to be an all-or-nothing choice. By selecting leaner cuts, practicing strict portion control, and opting for healthier preparation methods, you can still enjoy steak as an occasional treat. Remember that the overall pattern of your diet, emphasizing fiber, healthy fats, and plant-based foods, is the most crucial factor for managing your cholesterol and maintaining long-term heart health. Consulting a healthcare professional or registered dietitian is always recommended for personalized dietary advice. For more information on making heart-healthy choices, refer to resources like the American Heart Association's guide to healthy proteins.

Frequently Asked Questions

The best cuts of steak for managing high cholesterol are lean options with minimal marbling, such as top sirloin, round cuts (top or bottom), flank steak, and tenderloin. You can also look for USDA 'Select' grade beef, which is leaner than 'Choice' or 'Prime'.

For most individuals managing high cholesterol, health experts recommend limiting unprocessed red meat to no more than one serving per week. This ensures your intake of saturated fat remains low.

A healthy portion size for cooked red meat is about 3 ounces, which is roughly the size of a standard deck of playing cards. This helps control the amount of saturated fat and overall calories consumed.

No, it is not. The primary concern is the saturated fat content in steak, not the dietary cholesterol itself. Saturated fat has a more significant effect on raising LDL ('bad') cholesterol levels in the blood for most people.

The best cooking methods are those that don't require adding extra fat and allow existing fat to drain away. Options include grilling, baking, broiling, and using an air fryer. Always trim visible fat before cooking.

Complete elimination isn't necessary for most people. The focus should be on moderation, choosing lean cuts, and reducing frequency. The overall pattern of your diet is far more important for managing cholesterol.

Excellent alternatives include fish (especially oily fish like salmon), skinless poultry breast, plant-based proteins like beans and lentils, and tofu. These options are lower in saturated fat and can provide essential nutrients.

You can add flavor to lean steak using herbs, spices, and fat-free marinades. Fresh garlic, black pepper, rosemary, and balsamic vinegar can add delicious flavor without increasing the saturated fat content.