US study shows lean beef can reduce blood pressure

By Georgi Gyton contact

- Last updated on GMT

The study found that lean beef consumed as part of a DASH-style diet lowered blood pressure
The study found that lean beef consumed as part of a DASH-style diet lowered blood pressure

Related tags: Nutrition

Researchers at Pennsylvania State University in the US have revealed that the consumption of lean beef as part of a DASH-like diet (dietary approaches to stop hypertension), could actually reduce systolic blood pressure in humans with normal blood pressure levels.

The paper – Effects of a DASH-like diet containing lean beef on vascular health​ – published in the Journal of Human Hypertension​, said that while studies had previously shown that plant protein may be an important effector of blood pressure change, there had been no previous studies on the effects of increased dietary protein from lean beef as part of this kind of diet.

While individuals are often advised to avoid or restrict beef consumption, because it is a source of saturated fatty acids, the researchers claimed that beef’s contribution to saturated fatty acids in the American diet was often overstated as it is not one of the top five contributors to saturated fatty acids for Americans.

Participants in the study were randomly assigned a diet order, in which they consumed four different diets for a period of five weeks, with a break period in between each.

The diets contained varying amounts of lean beef: DASH (28g of beef per day); BOLD – beef in an optimal lean diet (113g beef per day); BOLD+ – beef in an optimal lean diet plus additional protein (153g); and HAD – a healthy American diet, which contained 20g of beef per day.

All three experimental diets contained similar levels of total fat, saturated fatty acids, monounsaturated fatty acids, polyunsaturated fatty acids and cholesterol.

Systolic blood pressure decreased in subjects on the BOLD+ diet, compared to the HAD diet, however there was no significant effect on blood pressure from the consumption of the DASH and BOLD diets.

In summary, the results of this study suggested that it was the total protein and not type of protein that was important in eliciting reductions in systolic blood pressure.

The study also claimed that a DASH-like diet containing lean beef can improve vascular elasticity in individuals where age is not a risk factor for cardiovascular disease.

DASH is the dietary pattern recommended by the American Heart Association and the American Society of Hypertension.

Related topics: United States, Industry & Markets, Beef

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Great Article

Posted by James,

Very nice and informative article!
I've actually gotten good results so far from a Paleo Diet. Staying away from some of my favorite junk food is hard, but the results are making it worth it everyday.

I just followed a guide and made sure I didn't do anything too ridiculous.

Here's a link to the the guide I used:

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Lean Beef

Posted by Tik.,

It is cool to know that eating beef can be beneficial for blood pressure. Thank you for mentionning that it is "lean beef" that is concerned.

It seems clear that weight loss could lead to a certain body type. Nonetheless, based on what I have read it appears that losing weight could lead to other benefits too. Effectively, I have read that losing weight may have a positive health effect on: helping with knee pain, reduce bad cholesterol, helping lower blood pressure, helping with the risk of cardiovascular disease, help lowering the risk of kidney stones.

If you too who feels that there is no point in being starved by a diet or enslaved by a workout, check this page out and watch the video it links to:

Long term weight loss is what seems to make the difference.

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