Macro partitioning
Substituting red meat with high-quality plant protein sources (legumes, soy, nuts) leads to more favorable changes in total and LDL cholesterol compared to red meat consumption.
If you want to improve your cholesterol levels, try swapping some of your red meat servings for plant-based proteins like beans, lentils, soy, or nuts. This swap is more effective for lowering bad cholesterol (LDL) than swapping red meat for fish or refined carbohydrates. Ensure the plant-based meal provides enough protein to meet your daily needs.
Substituting red meat with high-quality plant protein sources, but not with fish or low-quality carbohydrates, leads to more favorable changes in blood lipids and lipoproteins.
Why this rating
Meta-analysis of 36 RCTs with 1803 participants provides high-quality evidence for this specific substitution effect.
Source
Meta-Analysis of Randomized Controlled Trials of Red Meat Consumption in Comparison With Various Comparison Diets on Cardiovascular Risk Factors
Marta Guasch‐Ferré et al. · Circulation · 2019
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