Grass-fed Meat: Heart-Healthy Choice
Grassfed vs. Grain Fed Meat and Heart Health
When it comes to an animal-based diet, one common concern is the potential impact on cholesterol levels and heart health, especially since eating meat every day can affect cholesterol levels. But here's the thing: details matter. If you’re someone with elevated LDL levels, it may be time to focus on the quality of the beef you're consuming.
But let me back up—the focus on LDL levels alone has been misleading. Cholesterol guidelines have been heavily influenced by pharmaceutical interests, particularly with the aggressive push for statins. Meanwhile, alternative health perspectives emphasize the importance of overall metabolic health, inflammation, and LDL particle size rather than just total LDL levels. The idea that LDL should be kept under 100 is NOT a marker of good health, nor is it a guideline worth blindly following. I highly recommend reading The Great Cholesterol Myth to better understand how cholesterol actually works, what optimal levels look like, and how you can take control of your health.
While aging naturally leads to some plaque buildup, sourcing cleaner, high-quality meat can help slow this process and reduce future health risks. At the same time, eliminating the root causes of plaque buildup—such as processed foods, sugars, alcohol, stress, and lack of movement—while adopting an animal-based diet, plays a major role in supporting heart health. While these factors are crucial, my focus in this blog post is specifically on the quality of meat as it relates to heart health, rather than a deep dive into the root causes of heart disease.
Why Quality Meat Matters
Cheap meat often means diluted nutrition that doesn’t nourish your body the way high-quality, grass-fed meat can. During my visit to Holy Cow Beef, (use code: BAE) we compared store-bought conventional beef to beef from their farm—grass-fed, grass-finished, and regeneratively raised. The difference was clear: while local, regenerative beef may have a higher upfront cost, its nutritional value, the end weight of the product and long-term health benefits far outweigh the price.
Beyond nutrition, conventional meat also loses more weight during cooking, leaving you with less actual food (and nutrition) compared to high-quality meat, which retains its density. Why? Because what they don’t tell you is that conventional beef is often rehydrated—water is added back into the carcass, meaning you're paying for extra water weight that simply evaporates when you cook it. Not so cheap anymore, huh?
On the other hand, regenerative, local farms either pull excess moisture out or never add water back in, so what you’re getting is real, honest meat. To see this firsthand, I ran a simple at-home experiment, putting four types of ground beef to the test:
Walmart (1 lb raw 85/15)
Sprouts 100% Grass-Fed (15.2 oz raw 93/7—already shorted from 16 oz as advertised)
Sprouts “All Natural” (15.2 oz raw 93/7—already shorted from 16 oz as advertised)
Holy Cow Beef (1.02 lb raw - 93/7)
We reduced each meat to its lowest common denominator in weight (15.2) to ensure a fair comparison. Each was cooked at the same temperature for the same amount of time, then weighed post-cooking. Here’s what remained after all that water weight evaporated:
Walmart: 9.9 oz
Sprouts 100% Grass-Fed: 9.1 oz
Sprouts “All Natural:” 9.9 oz
Holy Cow Beef: 12.3 oz
The results speak for themselves—regeneratively raised beef holds up, while store-bought meat shrinks away. That “cheap” option? Not so cheap when nearly 40% of your purchase disappears into thin air. And that’s just from a volume standpoint...
I recorded the entire experiment and will be sharing a long-form video on my YouTube next week (subscribe and hit the notification bell so you dont miss out!) Trust me, the results were eye-opening.
But beyond shrinkage, let’s dig deeper into nutrient density…
The Omega-3 and Omega-6 Connection to Heart Health
In recent decades, the widespread use of seed oils (high in omega-6) has led to an alarming increase in heart disease. These oils are highly inflammatory and have infiltrated our food system, contributing to an omega-6 to omega-3 ratio of up to 50:1 in the standard American diet. This extreme imbalance is a major driver of inflammation, which fuels plaque buildup in arteries and increases the risk of chronic diseases like heart disease.
Omega-3s, on the other hand, are anti-inflammatory and essential for heart function, brain health, and overall cellular health. Ideally, humans should consume these fats in a balanced ratio of 1:1, 2:1, or 3:1, similar to what our ancestors naturally ate. In ancestral diets, animals grazed on fresh, nutrient-rich grasses, and their meat reflected a natural balance of omega fatty acids. This balance, achieved through the animals' diet, helped keep inflammation in check and supported optimal health. However, the modern shift to grain-fed livestock has disrupted this ratio, leading to a much higher omega-6 content in meat, which, when consumed in excess, promotes inflammation and contributes to chronic disease.
Additionally, the dominance of processed foods and industrial seed oils has further thrown this ratio out of balance, exacerbating the risk of heart disease. By returning to grass-fed meat, we can realign our diets with the nutrient profile our bodies were designed for, reducing inflammation and supporting long-term health.
This is why the quality of your meat matters. It’s not just about avoiding the bad—it’s about choosing foods that actively support optimal health. How the animal was raised and cared for directly impacts its nutrient profile, including a healthy omega balance and ratio. What the animal eats, we eat. This is important because over time, the imbalance of omegas can have a more pronounced effect as we age. While we tend to focus more on bloodwork as we get older, this imbalance still affects us now—so why not make better choices and build healthier habits today?
Need guidance on a nutrient-dense, healthy diet?
The Science Behind Better Meat
Don’t just take my word for it—there's solid science to support these claims. Dr. Stephan Van Vliet presented groundbreaking research at the 2023 National Bison Association Winter Conference, sharing an extensive bison metabolomics study that compared 100% grass-fed bison to grain-finished bison. The results were eye-opening.
In the study, 100% grass-fed bison had significantly less fat than grain-fed bison (2% versus 22%), yet it contained more "energy"—a 4:1 ratio—suggesting that there's clinical merit to the idea of "happy meat" or "positive energy foods." This is a clear indication that what the animal consumes directly affects the meat's nutritional profile and energy content.
The study also revealed that pasture-raised (grass-fed) bison had an ideal omega-3 to omega-6 ratio of nearly 1:1, which is optimal for human health. Grass-finished bison not only boasted a healthier omega balance but also contained more beneficial compounds due to their diverse diets. However, it’s important to note that the study did not suggest that meat from grain-fed bison is unhealthy—both grass-fed and grain-fed bison had favorable omega-6 to omega-3 ratios, along with solid amino acid and vitamin profiles. That said, when comparing grass-fed to grain-fed beef, the omega ratios tell a different story, and this difference extends to other meats like chicken as well.
This study is one of the most in-depth meat profiling studies to date, analyzing over 1,500 unique compounds. It revealed previously unrecognized differences in the metabolic health and nutritional composition of animals based on their finishing practices. Although the full implications for human health are still being explored, the differences in the meat from various production systems go beyond just omega-3 fatty acids.
In particular, phytonutrients—such as terpenoids, phenols, carotenoids, and antioxidants—were found to be more concentrated in the meat of bison that grazed diverse forages. These phytochemicals have potential health benefits, including anti-inflammatory, anti-oxidative, anti-cancer, brain-protective, anti-diabetic, and anti-depressant effects. While the importance of these compounds in disease risk is still being studied, the potential health-promoting effects of pasture-raised bison are clear.
That said, the overall quality of a person's diet matters too. Grain-fed meat may still have health benefits, but pasture-raised meat could offer additional nutritional advantages due to the diversity of their diet. This doesn’t mean that grain-fed meat is inherently bad—it’s just that grass-fed options come with an extra nutritional boost.
Why Grassfed Meat Trumps Grain Fed for Heart Health
Grass-fed meat provides a healthier fat profile than grain-fed meat. It’s typically higher in omega-3 fatty acids, which reduce inflammation and lower the risk of heart disease. In contrast, grain-fed meat contains higher omega-6 levels, which can promote inflammation when consumed in excess.
Low in PUFAs: Grass-fed meat is lower in PUFAs (Polyunsaturated Fatty Acids), particularly omega-6, which are linked to inflammation when consumed in excess. Grain-fed meat, which is higher in omega-6 due to the animals' diet of corn and soy, can promote inflammation and contribute to heart disease. Grass-fed meat has a better balance of omega-6 to omega-3 fatty acids, reducing inflammation and supporting heart health. Choosing grass-fed meat helps maintain a healthier fat profile and lowers the risk of chronic diseases.
Better Omega Fatty Acids: Grass-fed meat boasts a much healthier omega-6 to omega-3 ratio, typically around 3:1, 2:1, or even 1:1. In contrast, grain-fed meat can have a ratio as high as 50:1. This extreme imbalance promotes inflammation and increases the risk of chronic diseases like heart disease. Grass-fed meat, with its more balanced ratio, is far superior for reducing inflammation and supporting overall heart health.
Higher Antioxidants: Grass-fed meat contains more antioxidants like vitamin E and beta-carotene. These nutrients help fight oxidative stress, which can damage arteries and contribute to heart disease.
Lower Saturated Fat: While the debate around saturated fat and heart disease continues, some studies suggest that grass-fed meat has slightly less saturated fat than grain-fed meat, making it a healthier choice for managing cholesterol levels.
Conjugated Linoleic Acid (CLA): Grass-fed meat is also higher in CLA, a type of fat that has been shown to support heart health, improve cholesterol levels, and reduce the risk of heart disease. CLA may also aid in fat loss and inflammation reduction.
What You Can Do: Focus on Grass-Fed Meat for Heart Health
The solution to this omega imbalance is simple: focus on grass-fed, pasture-raised meats and reduce intake of highly processed foods, refined sugars and seed oils. Stress management is also key. By making these shifts, you can support heart health, improve cholesterol levels, and reduce the risk of chronic diseases.
Some practical tips:
Buy local, regenerative meat: Support farms that raise cattle on a grass-fed diet for better omega profiles and higher nutrient content. I've done extensive research and visited my favorite farms and ranches in person to verify their top-quality practices. Check out my curated list of trusted sources and shop my favorites HERE.
Limit processed foods: Avoid snacks, fried foods, and baked goods loaded with omega-6-heavy seed oils.
Include fatty fish: Add salmon, sardines, and mackerel to your diet for EPA and DHA omega-3s. I like to use SeaTopia (code: BAE20) for microplastic- and heavy-metal-free fish.
Final Thoughts
Make Heart-Healthy Choices
While both grass-fed and grain-fed meat can be part of a healthy diet, grass-fed meat is the superior choice for heart health and cholesterol management. With its favorable omega-3 to omega-6 ratio, higher antioxidant content, and lower inflammatory profile, grass-fed meat can help reduce inflammation and support long-term cardiovascular health.
Take control of your health today by prioritizing the quality of your food—especially your meat. While grass-fed meat may cost more upfront, its long-term health benefits are priceless. Say goodbye to low-nutrient foods and fuel your body with the nourishment it deserves. Ready to make the change? Grab my Animal-Based Diet Guide now and start eating the most nutrient-dense foods on the planet—take back control of your health!
Remember, the details matter. If you care about the quality of your food and its impact on your health, the choice is clear:
go grass-fed, grass finished.
