Does Red Meat Raise Cholesterol? The Surprising Truth

October 13, 2025 •

4 min read

According to a 2019 study published in the American Journal of Clinical Nutrition, both red and white meat have similar effects on LDL ('bad') cholesterol, with the saturated fat content being the primary driver. This challenges the traditional notion that red meat uniquely raises cholesterol levels.

Quick Summary

The impact of red meat on cholesterol is primarily tied to its saturated fat content, not dietary cholesterol. Lean cuts, moderation, and cooking methods are crucial for minimizing adverse effects. Processed red meats are particularly detrimental due to high saturated fat, sodium, and preservatives. Plant-based proteins generally offer superior cholesterol benefits.

Key Points

Saturated Fat is Key: The saturated fat content of red meat, rather than dietary cholesterol, is the primary driver for raising LDL cholesterol.
Lean vs. Fatty Cuts: Lean cuts of red meat have a minimal effect on blood cholesterol compared to fattier cuts, which are high in saturated fat.
Processed Meats are Worse: Processed red meats are particularly detrimental due to their high content of saturated fat, sodium, and preservatives, which increase heart disease risk.
Plant-Based is Best: Replacing red and white meat with plant-based protein sources, such as beans and lentils, results in the most favorable cholesterol levels.
Moderation and Preparation Matter: Portion control and healthy cooking methods like grilling or baking are crucial for mitigating potential negative effects on cholesterol.

Saturated Fat vs. Dietary Cholesterol

For years, a central pillar of heart health advice focused on limiting foods high in dietary cholesterol, such as eggs and red meat. However, decades of research, including key studies from the National Institutes of Health, confirm that saturated and trans fats are the more significant factors influencing blood cholesterol levels. While red meat contains both dietary cholesterol and saturated fat, the latter has a more potent effect on increasing low-density lipoprotein (LDL) cholesterol, often referred to as 'bad' cholesterol. The liver is the body's primary cholesterol regulator, and saturated fat disrupts this process by increasing the liver's production of LDL and reducing its ability to clear excess LDL from the bloodstream.

The Critical Difference Between Lean and Fatty Cuts

Not all red meat is created equal when it comes to heart health. The amount of saturated fat varies dramatically depending on the cut and processing. Lean cuts can be incorporated into a heart-healthy diet, while fattier cuts and processed meats should be minimized.

Lean Red Meat: Cuts like sirloin steak, pork tenderloin, and 95% lean ground beef are relatively low in saturated fat. Several studies have shown that incorporating lean red meat into a balanced diet does not negatively impact cholesterol levels compared to lean white meat or, in some cases, can even be part of a cholesterol-lowering diet.
Fatty and Processed Red Meat: Cuts like prime rib, bacon, sausage, and hot dogs are high in saturated fat and sodium, making them particularly harmful for cholesterol levels and overall heart health. A study found that just 50 grams of processed meat per day could increase the risk of heart disease by 18%.

The Role of Plant-Based Proteins

A growing body of evidence suggests that replacing meat with plant-based protein sources offers the best cholesterol-lowering benefits. Plant proteins contain no saturated fat or dietary cholesterol and are often rich in fiber, which helps reduce LDL cholesterol. A controlled trial demonstrated that participants on a plant-based diet had significantly lower LDL and apolipoprotein B (apoB) levels compared to those on red or white meat diets.

Comparing Protein Sources for Cholesterol Impact


Protein Source	Saturated Fat Content	Impact on LDL Cholesterol	Key Nutrients	Best Practices
Fatty Red Meat	High	Significantly raises LDL	Iron, B vitamins	Limit consumption to occasional treats.
Lean Red Meat	Low to Moderate	Minimal impact on LDL in moderation	Iron, Zinc, B12	Choose leanest cuts, practice portion control.
Lean White Meat (Poultry)	Low	Similar LDL effect to lean red meat	Protein, Niacin, B6	Remove skin, use healthy cooking methods.
Fish (e.g., Salmon)	Varied	Contains heart-healthy omega-3s	Protein, Omega-3 Fatty Acids	Excellent choice for lowering risk factors.
Plant-Based Protein	Very Low to None	Can significantly lower LDL	Fiber, Protein, Vitamins	Best option for heart health; replace meat regularly.

The Influence of Gut Microbiome and Cooking Methods

Beyond saturated fat, other factors link red meat to heart health risks. Research suggests gut bacteria metabolize L-carnitine, an amino acid in red meat, into trimethylamine-N-oxide (TMAO), a compound linked to atherosclerosis. Cooking methods also play a significant role. Healthier cooking techniques, such as grilling, baking, or broiling, help minimize added fats and retain the meat's leanness. In contrast, frying or charring meat can produce harmful compounds and increase total fat intake.

Portion Control and Moderation

For those who enjoy red meat, moderation is key. The NHS recommends limiting red and processed meat intake to 70g (cooked weight) per day. The American Heart Association suggests limiting saturated fat to no more than 6% of your total daily calories. A typical 3-ounce serving of meat is about the size of a deck of cards.

Conclusion: Making Informed Choices

The debate over whether red meat raises cholesterol has evolved. The latest research indicates that saturated fat content, not the cholesterol within the meat, is the primary concern. Choosing lean cuts, limiting processed varieties, practicing moderation, and adopting healthier cooking methods are all effective strategies for enjoying red meat without compromising heart health. For the best cholesterol-lowering effects, regularly incorporating plant-based protein sources remains the most beneficial dietary approach. By understanding these nuances, individuals can make more informed choices about their diet for better overall well-being.

Practical Tips for Healthier Red Meat Consumption

Choose Lean Cuts: Opt for cuts like sirloin, loin, or round, and select ground beef that is at least 90-95% lean.
Trim All Visible Fat: Remove any visible fat before and after cooking to minimize saturated fat intake.
Limit Processed Meats: Reduce your intake of items like bacon, sausage, and deli meats, which are high in saturated fat and sodium.
Incorporate Meat Alternatives: Regularly substitute red meat with fish, skinless poultry, or plant-based proteins like lentils, beans, and tofu.
Use Healthy Cooking Methods: Grill, bake, roast, or broil meat instead of frying.
Mind Your Portions: Stick to recommended portion sizes, typically around 3 ounces of cooked meat.

Visit the American Heart Association for more heart-healthy recipes.

Frequently Asked Questions

No, not all red meat is bad. The effect on cholesterol depends heavily on the cut and fat content. Lean red meat has much less saturated fat than fatty cuts and can be part of a heart-healthy diet when consumed in moderation.

The main component in red meat that raises cholesterol levels is saturated fat. Research shows that saturated fat has a more significant impact on raising 'bad' LDL cholesterol than the dietary cholesterol found in the meat itself.

Yes, processed red meats like bacon and sausage are worse. They typically contain higher levels of saturated fat and sodium, which are both detrimental to heart health and cholesterol levels.

For maintaining heart health, it is generally recommended to limit red and processed meat intake. The NHS suggests a maximum of 70g (cooked weight) per day, and many experts recommend eating it less frequently, perhaps only a few times per week.

Healthier cooking methods include grilling, baking, roasting, or broiling. These techniques allow fat to drain away and avoid adding extra fats during the cooking process. Avoid pan-frying or deep-frying.

Evidence suggests that diets with plant-based proteins generally result in better cholesterol profiles than diets with meat. A controlled study found that participants on a non-meat protein diet had lower LDL cholesterol compared to those on red or white meat diets.

You should be more concerned about saturated fat. While historically dietary cholesterol was the focus, current research indicates that saturated and trans fats are the main culprits in raising LDL cholesterol. Reducing saturated fat intake has a greater impact on lowering your overall cholesterol.