Is Steak Bad for Cholesterol? What You Really Need to Know
Healthy’s Summary
If you’re watching your cholesterol, steak probably feels like a guilty pleasure—or maybe even off-limits altogether. But is steak really bad for cholesterol? The answer is more nuanced than a simple yes or no. Certain cuts of steak, especially those high in saturated fat, can raise LDL (the “bad” cholesterol). But other lean cuts, when eaten in moderation, may not be as harmful as you’ve heard.
The keyword here? Balance. What kind of steak you’re eating, how much, and how often—it all matters. And let’s not forget what’s on your plate alongside it.
This article breaks down the cholesterol-steak connection in a way that’s actually easy to digest. Whether you’re looking to lower your cholesterol or just make smarter choices, you’ll find the clarity you need right here.
Is Steak Bad for Cholesterol or Just Misunderstood?
So, let’s clear this up: steak can be bad for cholesterol—but not always.
The main issue is saturated fat, which is more concentrated in fattier cuts like ribeye, T-bone, or porterhouse. According to the American Heart Association, saturated fat can raise LDL cholesterol, which contributes to plaque buildup in arteries over time, increasing the risk of heart disease.
But here’s the twist—not all steak is loaded with saturated fat. Lean cuts like top sirloin or eye of round have far less, and studies show they may not negatively impact cholesterol levels when eaten as part of a balanced diet. In fact, a clinical study published in the American Journal of Clinical Nutrition found that lean beef could be included in heart-healthy diets without raising LDL cholesterol.
Bottom line: Steak isn’t automatically bad. It just depends on what kind—and how much—you’re eating.
Which Steak Cuts Are Better for Cholesterol?
If you’re not ready to give up steak (we don’t blame you), the good news is you don’t have to. You just need to be strategic.
Leaner steak cuts to consider:
- Top sirloin
- Eye of round
- Bottom round
- Tenderloin (yes, filet mignon makes the cut—in moderation)
These cuts have less marbling (that’s the fat running through the meat), which means less saturated fat and fewer cholesterol concerns.
Take a deeper dive into specific cuts of steak with our other article: Sirloin Steak Nutrition Facts: Is This Lean Cut as Healthy as it is Delicious?
According to a study published in Diabetes Care by researchers from the Harvard Chan School of Public Health’s Department of Nutrition, how you cook your steak matters too. Grilling or broiling instead of frying can reduce extra fat, and trimming visible fat before cooking helps even more.
And let’s not forget portion control. A 3- to 4-ounce serving (about the size of a deck of cards) is considered heart-healthy. That 16-ounce steakhouse ribeye? That’s four servings in one.
Ask Healthy
What Else Affects Cholesterol Besides Steak?
Honestly? Steak is just one part of the cholesterol picture.
Even if you only eat lean beef, a diet full of refined carbs, added sugars, and processed foods can still send your cholesterol in the wrong direction. The same goes for physical inactivity and genetics.
Here’s what helps:
- Rotate steak with other protein sources like salmon, lentils, or chicken breast.
- Load up on fiber-rich foods—beans, oats, leafy greens—which help reduce cholesterol absorption.
- Be mindful of what’s with your steak (think veggies, not fries).
If you’re eating steak thoughtfully—as in, occasionally, in moderate portions, and paired with heart-friendly sides—your cholesterol likely won’t take a major hit.
Want a more in-depth guide? See our other article: Lower Cholesterol Without Statins in 2025: An Evidence-Based Guide
A Final Thought
Steak isn’t automatically bad for cholesterol. The type of steak, the amount you eat, and what else you’re eating all play a role. Choose leaner cuts, practice portion control, and surround your steak with fiber-rich, heart-healthy sides. With the right approach, steak can still have a place in a cholesterol-conscious lifestyle.
Want to dig deeper?
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