Pork is a popular meat that’s featured in many classic dishes like pulled pork sandwiches, baby back ribs, bacon and sausage. However, there’s long been controversy over whether pork is good or bad for your heart health.
In this article, we’ll take an in-depth look at the science and research to determine if pork chops are heart healthy.
A Brief History of Pork’s Reputation
Pork has gotten a bad rap when it comes to heart health. For years, people have been warned to avoid pork because it’s high in cholesterol and saturated fat, which can raise your risk for heart disease.
Back in the 1980s pork was even marketed as the “other white meat” in an attempt to portray it as a healthier alternative to red meats like beef. The campaign was a success and helped increase pork consumption.
However, as research has evolved over the past few decades, the reputation of pork has improved. Scientists now know that the cholesterol you eat has little effect on blood cholesterol levels. The real culprits for heart disease are trans fats and a diet high in processed carbohydrates.
Nutritional Profile of Pork Chops
The nutritional value of pork chops can vary greatly depending on the cut and fat content. Leaner cuts like pork tenderloin and center loin chops are significantly lower in fat and calories compared to high-fat cuts like country-style ribs.
A 3-ounce serving of lean pork chop contains:
- Calories: 139
- Fat: 4g
- Saturated fat: 1g
- Cholesterol: 63mg
- Protein: 24g
Pork is an excellent source of important nutrients like niacin, vitamin B6, vitamin B12, zinc and selenium. It’s also loaded with high-quality protein to support muscle growth and maintenance.
Compared to other meats like beef and chicken, pork chops are moderate in fat and calories. A pork chop has less fat than the same serving of ribeye steak and slightly more fat than chicken breast.
The Role of Pork in a Heart Healthy Diet
Current nutrition guidelines no longer warn against eating pork for heart health. In fact, lean cuts of pork can be part of a heart healthy diet when consumed in moderation.
A report by Purdue University found that including lean pork as part of the DASH diet helped lower LDL “bad” cholesterol and blood pressure levels. The DASH diet is consistently ranked the #1 diet for heart health, diabetes and weight loss.
Research also shows lean pork doesn’t negatively impact heart disease risk factors when it replaces red meat in the diet. In a study published in the American Journal of Clinical Nutrition, substituting lean pork for beef resulted in lower LDL and total cholesterol levels.
Experts recommend consuming no more than two 3-4 ounce servings of lean red meat per week as part of an overall healthy diet. Going with pork tenderloin or lean chops is an excellent choice for one of your weekly servings.
Choosing the Healthiest Cuts
To get the heart health benefits of pork, it’s essential to choose lean cuts and avoid processed pork products. Here are some of the top lean options:
Pork Tenderloin
- Most lean cut of pork
- 4 grams of fat per 3 ounce serving
Pork Chop
- Look for center cut or boneless chops
- 5 grams of fat per 3 ounce serving
Pork Loin Roast
- Lean cut from pork’s back muscle
- 7 grams of fat per 3 ounce serving
Ground Pork
- 90-95% lean is ideal
- 5 grams of fat per 3 ounce serving
On the other hand, processed pork products like bacon, sausage, ham and ribs can be high in saturated fat and sodium. Enjoy these in moderation or look for lower sodium versions.
Healthy Ways to Cook Pork Chops
The way you cook pork chops also influences their nutrition profile. Here are some of the top cooking methods to boost flavor and maintain leanness:
- Grill or broil – Allows fat to drip away from the meat
- Roast in the oven – Uses minimal added fat
- Saute in a pan – Cook with just 1/2 tbsp oil to prevent sticking
- Braise or stew – Tenderizes lean cuts with veggies and broth
- Marinate – Infuses flavor without extra calories
- Avoid breading or frying – Adds unnecessary calories and fat
Using simple seasoning like herbs, spices, garlic, mustard and vinegar can add tons of flavor without compromising heart health.
Final Thoughts on Pork and Your Heart
Current research shows that lean pork can be included as part of an overall heart healthy diet. Choosing lean cuts like pork chops, tenderloin and roast in moderation may offer similar heart health benefits as other lean meats.
However, it’s still best to limit intake of processed pork products high in saturated fat, sodium and preservatives. Focus on getting your daily servings from natural, whole food sources of protein.
At the end of the day, your heart disease risk depends much more on your overall diet pattern rather than specific foods like pork chops. Following an eating plan that focuses on veggies, fruits, whole grains, nuts, seeds, legumes and lean proteins is ideal for supporting long-term heart health.