The Surprising Benefits of Bison for Cardiovascular Health

When it comes to red meat, health-conscious individuals are often advised to limit their intake due to concerns about saturated fat and cholesterol. However, one type of red meat is gaining attention for its potential heart health benefits: bison. Also known as buffalo, this lean protein source may actually help lower cardiovascular risk factors compared to other red meats like beef. Let's explore the surprising ways bison supports heart health.

Lower in Fat and Calories

One of the most notable advantages of bison is its lower fat content. A 100-gram serving of bison provides just 2.42 grams of fat and 143 calories, compared to 190 calories and 7.41 grams of fat in the same amount of chicken9. Beef contains over four times as much fat at 9.28 grams per serving9. By choosing bison, you can enjoy red meat while keeping your overall fat and calorie intake in check, which is important for maintaining a healthy weight and reducing cardiovascular risk6.

Favourable Fatty Acid Profile

Not only is bison lower in total fat, but the composition of its fatty acids is more favourable than beef. Bison contains a higher proportion of polyunsaturated fatty acids (PUFAs) and omega-3s relative to saturated fatty acids3. Diets higher in PUFAs and omega-3s are associated with reduced inflammation and improved cholesterol levels, both of which benefit cardiovascular health3. Bison also boasts a lower ratio of omega-6 to omega-3 fatty acids compared to grain-fed beef, and a lower index of atherogenicity, indicating reduced risk of vascular disease3.

Rich in Heart-Healthy Nutrients

In addition to its desirable fatty acid profile, bison packs an impressive array of nutrients that support cardiovascular health:

• Protein: With about 22 grams per serving, bison is an excellent source of complete protein, providing all the essential amino acids1. Adequate protein intake is crucial for maintaining healthy tissues, including the heart muscle1.

• B vitamins: Bison is particularly rich in vitamin B12, supplying 68% of the daily value per 4-ounce serving6. It's also a good source of vitamin B6 and niacin6. These B vitamins play important roles in energy production, red blood cell formation, and homocysteine metabolism, all of which impact heart health6.

• Minerals: A serving of bison delivers 13% of the daily value for iron, 31% for selenium, and 35% for zinc6. Iron helps transport oxygen in the blood, while selenium and zinc act as antioxidants to protect against oxidative stress and inflammation that can damage blood vessels61.

Reduced Inflammation and Oxidative Stress

Chronic inflammation and oxidative stress are key drivers of cardiovascular disease. Several studies have found that consuming bison results in lower levels of inflammatory markers and oxidative stress compared to beef:

• In a randomized crossover trial, a single meal of bison led to a smaller increase in triglycerides and no change in markers of inflammation and oxidative stress, whereas a beef meal significantly elevated triglycerides and oxidized LDL24.

• Over 7 weeks, daily consumption of beef significantly increased inflammatory markers like interleukin-6 and C-reactive protein and reduced vascular function, while bison did not have these detrimental effects24.

The anti-inflammatory properties of bison may be due to its higher levels of omega-3s and antioxidants like selenium and zinc. By reducing inflammation and oxidative damage, regular bison consumption may help prevent the development and progression of cardiovascular disease.

Bison vs. Beef for Heart Health

When compared head-to-head with beef, bison consistently comes out on top for heart health. A comprehensive review found that bison has less saturated fat, more PUFAs, a lower omega-6:omega-3 ratio, and reduced atherogenic potential compared to beef3. In the 7-week crossover trial mentioned earlier, beef significantly impaired vascular function and increased inflammation and oxidative stress, while bison did not24.

These differences may be partly due to the way bison are raised compared to cattle. Most bison are pasture-raised and grass-finished, while the majority of cattle are grain-fed6. Grass-based diets lead to a more favourable fatty acid composition in the meat3. Additionally, bison are not treated with antibiotics and hormones like conventional cattle often are6.

Enjoying Bison as Part of a Heart-Healthy Diet

If you're looking to include more heart-healthy protein sources in your diet, bison is definitely worth considering. Its rich, slightly sweet flavor is a hit with meat lovers, and it can be easily substituted for beef in most recipes6. To maximize the cardiovascular benefits, choose bison that is grass-fed and minimally processed.

Some delicious ways to enjoy bison include:

• Grilled bison steaks or burgers

• Slow-cooked bison roasts

• Ground bison in chili, tacos, or pasta sauces

• Bison jerky as a portable, high-protein snack

To ensure your bison dishes come out juicy and flavorful, use lower cooking temperatures and avoid overcooking, as the meat's leanness makes it easy to dry out6.

The Bottom Line

While red meat has gotten a bad rap when it comes to heart health, bison stands out as a surprisingly cardio-protective choice. With its lower fat content, beneficial fatty acid profile, and wealth of nutrients like B vitamins and minerals, bison offers a heart-smart way to enjoy red meat. Research shows that compared to beef, bison reduces inflammation and oxidative stress, improves vascular function, and lowers atherogenic risk.

By replacing beef with bison and enjoying it as part of a balanced, vegetable-rich diet, you can boost your intake of lean protein and essential nutrients while minimizing your saturated fat consumption. As the demand for this nutritious, sustainably raised meat continues to grow, bison may just become the new red meat of choice for health-conscious consumers.

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