If you've given up steak for chicken breast, it may not be helping your cholesterol as much as you thought.
Can Eating Chicken Instead of Red Meat Help Lower Your Cholesterol Levels?
Updated on Sep. 01, 2021
A grilled chicken breast sounds way healthier than a juicy steak, but it turns out that may not be the case. Researchers at the Children’s Hospital Oakland Research Institute set out to determine which types of meat raise cholesterol, and while it’s certainly not one of the 10 worst foods for your cholesterol, chicken tied with red meat for its effects.
The study, published in the American Journal of Clinical Nutrition, analyzed the effects of red meat, white meat and plant-based protein sources on cholesterol levels. Healthy adults between the ages of 21 and 65 were assigned to groups in which they were allowed to red meat, white meat and plant-based protein, each for a four-week period. The order of the proteins was random for each group. The results surprised the researchers, they said in a press release.
“When we planned this study, we expected red meat to have a more adverse effect on blood cholesterol levels than white meat, but we were surprised that this was not the case—their effects on cholesterol are identical when saturated fat levels are equivalent,” said Ronald Krauss, MD, study author and director of atherosclerosis research at the Children’s Hospital Oakland Research Institute.
According to the study, both red and white meat raised levels of LDL (or bad) cholesterol in the participants. This was true for participants eating white meat, regardless of other types of saturated fats in their diets. The researchers found that plant-based proteins like beans and legumes are by far the healthiest options for blood cholesterol. Incorporating these 12 foods that help lower cholesterol naturally is a great place to start.
The study authors concluded that replacing red and white meat with plant-based proteins would be beneficial for those focused on lowering their cholesterol. And while you’re at it, make sure to weave these heart-healthy foods into your diet. Overall though, white meat is still a better option than red. “Our results indicate that current advice to restrict red meat and not white meat should not be based only on their effects on blood cholesterol,” Dr. Krauss said in a press release. “Indeed, other effects of red meat consumption could contribute to heart disease, and these effects should be explored in more detail in an effort to improve health.”
These Chicken Recipes Are All Kinds of Healthy
Slow-Cooker Country Captain Chicken
Legend has it that the recipe for country captain chicken was brought to Georgia in the early 1800s by a British sea captain. Although it's traditional to serve this over rice, it's also delicious with noodles or mashed potatoes. —Suzanne Banfield, Basking Ridge, New Jersey
Slow-Cooker Coconut Curry ChickenMy husband and I love this yummy dish! It’s a breeze to prepare in the slow cooker, and it tastes just like a meal you’d have at your favorite Indian or Thai restaurant. —Andi Kauffman, Beavercreek, Oregon
Shredded Chicken GyrosOur family always has such a wonderful time at the annual Salt Lake City Greek Festival. One of my favorite parts is all the awesome food. This meal is a good way to mix up our menu, and my kids are big fans. —Camille Beckstrand, Layton, Utah
Avgolemono SoupAvgolemono soup is a classic Greek lemon chicken soup. Fortunately, it's harder to pronounce than it is to make!
Southwestern Chicken & Lima Bean StewI love to have my daughter, son-in-law and grandchildren over for this supper. They make me so happy with their compliments or just by going to fill up their bowls again. It's a good-for-you hit. —Pam Corder, Monroe, Louisiana
French Lentil and Carrot SoupIt’s crazy how just a few ingredients can make such a difference. Using finely chopped rotisserie chicken in this recipe makes it perfect for a busy weeknight meal, but you can leave the chicken out if you prefer. —Colleen Delawder, Herndon, Virginia
Caribbean Curried ChickenHaving grown up in the Virgin Islands, I've eaten my fair share of authentic curried chicken. This recipe hits the mark with big, bold flavors. It's delicious served over rice. —Sharon Gibson, Hendersonville, North Carolina
Spicy Lime ChickenI've been turning this spicy lime chicken into tacos for years, but it was my son Austin who put it on cooked rice with all his favorite taco toppings. A family favorite was created out of leftovers! —Christine Hair, Odessa, Florida
Chicken Spring RollsOur fresh chicken spring rolls are light and refreshing. We make them easy with bagged broccoli coleslaw mix, crispy chow mein noodles and slow-cooked chicken.
Slow-Cooker Bone-In Chicken BreastDiscover the secret to succulent chicken with our foolproof slow-cooker bone-in chicken breast recipe. This set-it-and-forget-it dish marries convenience with flavor, turning a handful of spices and a few hours of hands-off cooking into a meal that will have everyone asking for seconds.
Apple ChickenLooking for a way to use up your apple-picking bounty and a tasty new way to cook chicken? This apple chicken slow-cooker recipe is for you.
Chicken StewRely on this slow cooker stew on busy weekends when you'd rather not be in the kitchen. Chicken, vegetables and seasonings give this stew great flavor.
Chicken with Sugar Pumpkins & ApricotsWhen we have family gatherings, we give the slow cooker kitchen duty. This yummy chicken with pumpkin and apricots has the warm flavors of Morocco. —Nancy Heishman, Las Vegas, Nevada
Chicken Taco SaladTen minutes of prep are all you need to make this delicious chicken taco salad. The slow cooker does the rest of the work, creating a satisfying and easy-to-make meal even on the busiest of weeknights.
Slow-Cooker Chicken Enchilada Stuffed PeppersUse up leftovers and clean out the fridge by making these super simple and tasty stuffed peppers! This is an ideal weekend meal that you can put together quickly and let cook while you run errands. —Katie Jasiewicz, Belle Isle, Florida. Hungry for more? Learn how to make slow-cooker chicken and rice.
Ginger Chicken and Quinoa StewThis Asian-inspired one-pot chicken dinner is healthy and tasty. You can serve it hot, cold or at room temperature. &mash; Doris Kwon, Newport Coast, California
Easy Coq au VinIntroduce French bistro vibes to your table with our easy coq au vin, a classic French stew you can whip up on a weeknight.
Chicken CacciatoreThis chicken cacciatore recipe is simple—it’s just chicken simmered with onions, bell peppers and mushrooms in a robust tomato sauce. But the ingredients combine to create a rustic stew with hearty, rich, complex flavors.
Apple Chicken StewMy husband and I enjoy visiting the apple orchards in nearby Nebraska City. We always make sure to buy extra cider to use in this sensational slow-cooked stew. —Carol Mathias, Lincoln, Nebraska
General Tso’s StewI love Asian food and wanted a chili-like soup with the distinctive flavors of General Tso’s chicken. The slow cooker makes this super easy, and you can use any meat you like. It’s a great with turkey, ground meats or leftover pork. —Lori McLain, Denton, Texas
Chicken with Mushroom SauceEasy yet elegant, chicken with mushroom sauce begs to be made on a cozy autumn evening. Serve over a bed of potatoes or polenta to soak up all the yummy sauce.
Slow-Simmered Chicken with Raisins, Capers and BasilCapers, golden raisins and fresh basil give this dish a sweetly savory flavor. And what's better than that? The kids LOVE it. —Nadine Mesch, Mount Healthy, Ohio
Chicken MoleIf you’re not familiar with chicken mole (pronounced mo-LAY), don’t be afraid of this versatile Mexican sauce. I love sharing this chicken mole recipe because it’s a great one to experiment with. —Darlene Morris, Franklinton, Louisiana
Pulled Chicken SandwichThis slow-cooker pulled chicken sandwich recipe delivers sweet and tangy goodness to folks who love Southern barbecue and also love easy cooking.
Saucy Indian-Style Chicken & VegetablesThis Indian-style dish seems to develop a devoted following. Prepared sauce makes
it easy to bring the rich flavors of Indian cuisine to your family. Feel free to use more or less tikka masala sauce according to your personal taste. —Erica Polly, Sun Prairie, Wisconsin
Slow-Cooker Lemon ChickenA great way to get chicken breast at its most moist and tender is to let the slow cooker do the work. That leaves you with less than 10 minutes of prep for this aromatic slow-cooker lemon chicken recipe.Â
Crockpot Chicken Noodle SoupNothing says "simple" like using a slow cooker to make Crockpot chicken noodle soup! Prep your ingredients, set the slow cooker and wait for magic to happen.
Chicken Mushroom StewThe flavors blend beautifully in this pot of chicken, vegetables and herbs as it simmers slowly. —Kenny Van Rheenen, Mendota, Illinois
Slow-Cooker Chicken CacciatoreThis dump-and-go chicken cacciatore recipe is just the slow cooker meal you need for busy weeknights.
Carolina-Style Vinegar BBQ ChickenI live in Georgia, but I appreciate the tangy, sweet and slightly spicy taste of Carolina vinegar chicken. I make my version in the slow cooker. After the tempting aroma
fills the house, your family is sure to be at the dinner table on time! —Ramona Parris, Canton, Georgia
Meaty Slow-Cooked JambalayaThis recipe makes a big batch of delicious, meaty gumbo. Stash some away in the freezer for days you don't feel like cooking. —Diane Smith, Pine Mountain, Georgia
Red Pepper ChickenChicken breasts are treated to black beans, red peppers and juicy tomatoes in this Southwestern supper. We love it served with rice plumped up in chicken broth. —Piper Spiwak, Vienna, Virginia
North African Chicken and RiceI'm always looking to try recipes from different cultures, and this one is a huge favorite. We love the spice combinations. This cooks equally well in a slow cooker or a pressure cooker. —Courtney Stultz, Weir, Kansas
Cilantro & Lime Chicken with ScoopsI came up with this recipe when I was preparing for a large party and wanted a healthy Tex-Mex chicken to serve in tortilla chip cups. You can make this party dish ahead of time to free yourself for time-sensitive dishes. Serve it in tortilla cups or any other savory, crispy cup you like. Enjoy the leftovers over salad greens or wrapped up in tender tortillas for burritos. —Lori Terry, Chicago, Illinois
Slow-Cooked Curry ChickenOur three children love the spicy flavors found in this Crock-Pot chicken curry. Add more or less curry depending on your taste preferences. —Helen Toulantis, Wantagh, New York
Originally Published on Reader's Digest
