Healthiest red meats to eat and how a cardiologist says to prepare them

The 2025–2030 U.S. Dietary Guidelines place red meat among recommended protein sources, and cardiologist Craig Basman says choosing lean cuts and using lower-temperature cooking methods can reduce formation of certain harmful compounds.

The U.S. Department of Health and Human Services and the U.S. Department of Agriculture released the 2025–2030 Dietary Guidelines, which present an updated food pyramid emphasizing whole, nutrient-dense foods and prioritizing high-quality protein. The new guidance lists animal proteins, including red meat, alongside other protein sources and encourages a variety of plant proteins as well. The change has renewed public discussion about red meat and heart health. Craig Basman, a cardiologist at Hackensack Meridian Health, offered recommendations on selecting and preparing red meat within this context. Key points: - The 2025–2030 Dietary Guidelines group red meat with other protein sources and emphasize nutrient-dense foods. - Basman advises choosing leaner red-meat cuts, noting names like "loin" or "round" for beef and tenderloin or loin chops for pork as leaner options. - He reported that trimming visible fat and using slower, lower-temperature methods such as baking, broiling, roasting, or steaming allow fat to drip away and reduce high-heat exposure. - High-temperature grilling and frying can produce compounds identified in studies as advanced glycation end-products (AGEs) and heterocyclic amines (HCAs), which have been linked to inflammation and higher risks in some studies. - Acidic marinades (for example, those with lemon juice or vinegar) were described as potentially reducing the formation of some of those compounds during cooking. - Processed meats were noted as typically higher in sodium and preservatives, which Basman said are associated with higher blood pressure and adverse cholesterol measures. Summary: The updated federal guidance includes red meat as one of several protein options within a nutrient-focused dietary framework, and a cardiologist outlined selection and preparation practices intended to limit exposure to compounds formed at very high cooking temperatures. Undetermined at this time.