What part of beef is low in cholesterol?

November 17, 2025 •

4 min read

According to the American Heart Association, a diet high in saturated fat can raise LDL ('bad') cholesterol, but lean cuts of beef can be incorporated into a heart-healthy plan. The key is understanding what part of beef is low in cholesterol, which primarily comes down to selecting cuts with minimal visible fat and less marbling.

Quick Summary

Lean cuts of beef, particularly those from the round, sirloin, and loin, contain less saturated fat and are better choices for a low-cholesterol diet. Proper cooking methods, such as grilling or broiling, are essential for minimizing fat intake. Avoiding fatty cuts and processed meats is also recommended for heart health.

Key Points

Choose Lean Cuts: Select cuts of beef that come from the round, sirloin, and loin, as these areas are naturally leaner and lower in saturated fat.
Prioritize Low Saturated Fat: The saturated fat in beef has a greater impact on blood cholesterol levels than the cholesterol in the meat itself, so choosing leaner cuts is key.
Look for USDA Grades 'Select' or 'Choice': These grades indicate less marbling (intramuscular fat) compared to the 'Prime' grade, making them a better option for heart health.
Opt for High-Lean Ground Beef: When buying ground beef, always choose the highest lean percentage available, such as 95%, to significantly reduce saturated fat content.
Employ Healthy Cooking Methods: Use techniques like grilling, broiling, or roasting, and trim all visible fat before cooking to further minimize fat intake.
Limit Processed Meats: Avoid processed beef products like sausages and hot dogs, as they are typically high in both saturated fat and sodium.

Understanding the Connection Between Beef, Fat, and Cholesterol

It's a common misconception that all beef is high in cholesterol. While all animal products contain cholesterol, it's the saturated fat content that has the most significant impact on your blood cholesterol levels. Therefore, the goal when eating beef for heart health is to choose the leanest possible cuts. Lean beef has significantly less saturated fat than fattier cuts, making it a viable protein source for a low-cholesterol diet.

The Leanest Cuts of Beef for Heart Health

When you're at the butcher or grocery store, look for cuts with 'round,' 'loin,' or 'sirloin' in the name. These are the parts of the cow that are most muscular and least marbled with fat. The US Department of Agriculture (USDA) defines "extra-lean" beef as a 3.5-ounce serving with less than 5 grams of total fat, less than 2 grams of saturated fat, and less than 95 milligrams of cholesterol.

Here are some of the leanest beef options:

Eye of Round: This is one of the leanest cuts available, ideal for roasts or steaks.
Top Sirloin: A flavorful steak cut that is naturally lean. Top sirloin steak is a great choice for grilling.
Top and Bottom Round: These versatile cuts are excellent for steaks, roasts, or thin slicing for stir-fries.
Sirloin Tip Side Steak: Another extremely lean option that works well in a variety of dishes.
Ground Beef (95% or higher lean): Choosing ground beef with a high lean-to-fat ratio is crucial. Opting for 95% lean ground beef over 80% lean can drastically reduce your saturated fat intake.

Best Practices for Healthy Beef Consumption

Selecting a lean cut is only part of the equation; how you prepare and cook the beef is just as important for controlling cholesterol. Here are some key tips for healthy cooking:

Trim all visible fat: Before cooking, use a knife to remove any solid fat from the meat.
Use healthy cooking methods: Choose grilling, broiling, baking, or roasting over pan-frying, which can add extra fat.
Drain cooked ground beef: After cooking, drain the fat from the ground meat and, for even better results, rinse it with hot water before blotting dry.
Skim fat from stews: For dishes like stews or soups, refrigerate the finished product so the fat rises and hardens, allowing you to easily skim it off.

Comparison of Lean vs. Fatty Beef Cuts


Feature	Lean Beef Cuts (e.g., Round, Sirloin)	Fatty Beef Cuts (e.g., Prime Rib, T-bone)
Visible Fat	Minimal or none	Noticeable fat around the edges and heavy marbling within
Saturated Fat	Low, typically well within USDA guidelines for lean meat	High, can contribute significantly to daily saturated fat limits
Cholesterol Impact	Less likely to raise bad (LDL) cholesterol levels due to lower saturated fat	Can raise bad (LDL) cholesterol levels more significantly
Texture	Can be firmer and less tender; benefits from marinating	Tender and juicy due to higher fat content
Best Preparation	Quick cooking methods like grilling or sautéing; marinating for tenderness	Better suited for slower cooking or roasting to render the fat
Cost	Generally more affordable than high-fat premium cuts	Often premium priced due to tenderness and fat content

Making Heart-Healthy Choices

In addition to choosing lean beef, a well-rounded approach to a low-cholesterol diet includes embracing other sources of lean protein, like fish and plant-based options. When you do opt for beef, pay attention to portion sizes, limiting servings to around 3 ounces. A heart-healthy diet is not about eliminating foods but about making informed choices. By selecting lean cuts and preparing them thoughtfully, you can continue to enjoy beef as part of a balanced diet. For further dietary guidance, consult resources from organizations like the American Heart Association.

Conclusion

Navigating the world of beef while managing cholesterol doesn't have to be complicated. The simple rule is to opt for the leanest cuts, specifically those from the round, sirloin, and loin. These parts are naturally lower in saturated fat, which has a greater impact on blood cholesterol levels than dietary cholesterol itself. Complementing these choices with proper, low-fat cooking techniques will allow you to enjoy beef without compromising your heart health. By being mindful of your cut selection and preparation, you can enjoy this protein as part of a healthy lifestyle.

Related Resource

For more information on heart-healthy eating, visit the American Heart Association's official website: www.heart.org.

Note: This article provides general nutritional information. It is always recommended to consult with a healthcare professional or registered dietitian for personalized dietary advice, especially concerning heart health and cholesterol management.

Frequently Asked Questions

The leanest cuts of beef generally include Eye of Round, Top Round, Bottom Round, Top Sirloin, and Sirloin Tip Side Steak.

Ground beef can be low in saturated fat and cholesterol if you choose a high-lean percentage, such as 95% lean or higher. Fattier ground beef has a higher saturated fat content.

The cooking method doesn't change the intrinsic cholesterol in the beef, but certain methods, like grilling or broiling, allow fat to drain away. Pan-frying, however, can add more fat.

No, you don't necessarily have to avoid all red meat. By choosing lean cuts, controlling portion sizes, and preparing it healthily, you can include beef in a low-cholesterol diet.

No, they are not the same. While dietary cholesterol intake can influence blood cholesterol levels, saturated fat intake has a more significant impact. For this reason, focusing on lean cuts is more important for managing cholesterol.

'Prime' beef has the most marbling (intramuscular fat) and therefore the highest saturated fat content. 'Select' and 'Choice' grades are leaner and better options for a low-cholesterol diet.

To make ground beef healthier, choose a variety that is 95% lean or higher. After cooking, drain the rendered fat and, for extra fat removal, rinse the cooked meat with hot water before blotting it dry with a paper towel.