The Mediterranean diet is one of the most popular eating patterns.  It is often described as being rich in fruits, vegetables, whole grains, nuts/seeds and olive oil, and lower in sweets, sodium and red meat.  Interestingly, many Mediterranean countries eat about the same amount of red meat, or more, as the United States, but those countries pair red meat with more fresh vegetables and fruits, whole grains and healthy oils.

Recent research from Wayne Campbell, PhD at Purdue University asked if the overall health benefits and long-term heart health benefits long-known to be part of Mediterranean-style eating pattern could be achieved while including lean red meat. This published study shows that, YES, a Mediterranean-style eating pattern that includes fresh, lean red meat can support heart health. The study demonstrates that following a Mediterranean-style eating pattern that includes up to 18 ounces of cooked, fresh lean beef and pork per week – along with poultry and fish – is just as effective at improving certain heart disease risk factors (such as blood pressure and total and LDL cholesterol) as a Mediterranean-style eating pattern that limits red meat. Read the published study recap here. 

More research shows that following a Mediterranean-style dietary pattern that incorporates up to 18 oz of fresh lean red meat (beef and pork tenderloin) per week may reduce heart disease risk factors, such as total and LDL cholesterol and blood pressure.  Additionally, another study demonstrated that up to 5.5 ounce of lean beef per day in a Mediterranean-style dietary pattern improved blood cholesterol levels.