High blood pressure affects nearly half of American adults. Also called hypertension, it puts you at risk for heart disease, stroke, kidney failure and other problems. Diet plays a major role in managing blood pressure. But when it comes to organ meats like beef liver, the impact on blood pressure is complicated.
Beef liver is highly nutritious, yet also high in cholesterol. This article examines whether beef liver is good for high blood pressure, or if it should be avoided.
An Overview of Beef Liver Nutrition
Beef liver provides an impressive nutrient profile. A 3-ounce serving of braised beef liver contains:
- 149 calories
- 23 grams protein
- 4 grams fat
- 4 grams carbs
- 310 mg cholesterol
- 100% DV vitamin A
- Over 50% DV folate
- Over 30% DV copper
- Plus vitamins B12, C, and B6, iron, phosphorus, zinc and more.
Liver is one of the most nutrient-dense foods available. It provides high quality protein and is rich in essential vitamins and minerals.
However, beef liver is also high in cholesterol with about 300 mg per serving. It has approximately 25 more mg of cholesterol than the same amount of beef sirloin.
Potential Benefits of Beef Liver for Blood Pressure
Despite being high in cholesterol, some aspects of beef liver nutrition may actually benefit blood pressure levels Let’s look at a few of the positives
1. Rich in B Vitamins
Beef liver is an excellent source of folate and vitamins B12 and B6. Research shows B vitamin deficiencies are common in those with hypertension.
Folate supplementation has been shown to reduce homocysteine levels, a risk factor for hypertension. B vitamins may also promote vasodilation and lower oxidative stress.
2. High in Zinc and Selenium
Beef liver provides over 30% DV for zinc and over 40% for selenium in just 3 ounces,
Studies link low zinc levels with increased risk for hypertension. Zinc is needed for nitric oxide production, which promotes vasodilation.
Selenium has antioxidant properties that may protect against vascular damage that leads to high blood pressure.
3. Contains CoQ10
Beef liver provides small amounts of Coenzyme Q10, an antioxidant that plays a role in blood pressure regulation.
Supplementing with CoQ10 has been found to lower systolic blood pressure in some studies. Eating liver may help boost intake of this nutrient.
4. Lean Protein
Beef liver is lean, with only 4 grams of (mostly unsaturated) fat per serving. Replacing higher fat meats with lean organ meats can support a heart healthy diet.
Potential Concerns of Beef Liver for Blood Pressure
On the other hand, beef liver may also have some drawbacks when it comes to blood pressure:
1. Very High in Cholesterol
Beef liver’s 300 mg of cholesterol is 100% of the recommended daily limit. Multiple studies link high cholesterol intake with increased risk for hypertension.
For those limiting cholesterol to protect heart health, the high levels in beef liver are concerning.
2. High in Vitamin A
While essential for health, vitamin A in excess may negatively impact the vascular system. Beef liver has extremely high levels of preformed vitamin A.
Some research indicates high vitamin A intakes could elevate blood pressure in susceptible individuals. Moderation is key.
3. May Contain Toxins
As a “filter” organ, liver may accumulate agricultural chemicals, heavy metals and other toxins. These contaminants could theoretically impact blood pressure.
Choosing organic, grass-fed liver may minimize this concern. But toxins may still be present at low levels.
4. Tyramine Content
Beef liver contains tyramine, an amino acid that can cause hypertension in those taking MAO inhibitor antidepressants. Tyramine causes a release of norepinephrine.
For those on MAO inhibitors, even small amounts of tyramine-containing foods may spike blood pressure. Monitor intake.
Who Should Avoid Beef Liver?
Certain individuals may want to minimize or avoid beef liver, including:
- Those on low cholesterol diets for heart health.
- Individuals with gout, due to high purine content.
- People taking MAO inhibitor antidepressants, due to tyramine.
- Those taking blood thinners, as liver contains vitamin K.
- Pregnant women, who should limit vitamin A intake.
- People with Wilson’s disease, who cannot clear excess copper.
Talk to your doctor if you have liver disease, hemochromatosis or any condition that requires limiting cholesterol, copper, vitamin A or vitamin K.
Tips for Including Beef Liver in a Blood Pressure-Friendly Diet
For most people, moderate beef liver intake can be part of an overall healthy diet. Here are some tips for including it while managing blood pressure:
- Enjoy no more than 3-4 ounces weekly, within healthy cholesterol limits.
- Choose grass-fed, organic liver when possible to minimize toxins.
- Pair with blood-pressure friendly foods like bananas, beets, spinach and yogurt.
- Take anti-hypertensive medications consistently when eating high cholesterol foods.
- Avoid fatty preparations like liver pâté; opt for pan-fried, roasted or braised.
- Balance with heart-healthy fats from oily fish, olive oil, avocados and nuts.
- Implement lifestyle changes like losing excess weight, exercising, reducing sodium and stress management.
The Bottom Line
Beef liver delivers a powerhouse supply of nutrients. However, its benefits for blood pressure are debatable given the very high cholesterol content. Most health professionals recommend restricting dietary cholesterol to 200-300 mg daily for heart health.
The verdict: People without blood pressure or cholesterol issues can likely enjoy moderate amounts of beef liver. But individuals actively lowering blood pressure or cholesterol should minimize intake due to the high cholesterol load.
As with any food, listen to your body’s response. Enjoy small servings of beef liver occasionally if it agrees with you. For those with high blood pressure, concentrate on other nutrition all-stars like olive oil, nuts, produce and lean proteins like fish and skinless poultry.
Frequently Asked Questions
Is eating beef liver good for high blood pressure?
Beef liver contains some nutrients that may help lower blood pressure, like B vitamins, zinc and selenium. However, its very high cholesterol content outweighs potential benefits for those managing hypertension.
Is beef or chicken liver better for high blood pressure?
Chicken liver contains less cholesterol than beef liver, at around 125 mg per serving. This makes it slightly better for high blood pressure. But cholesterol content is still a concern with any liver consumption.
Can I eat beef liver if I take lisinopril?
You can eat small amounts of liver occasionally if on the blood pressure medicine lisinopril. But chronic high cholesterol intake may decrease effectiveness of ACE inhibitor drugs like lisinopril. Limit liver and monitor your response.
Is liver high in sodium?
No, beef and chicken liver are low in sodium, with around 60-70 mg per 3-4 ounce serving. Other cuts like pork or lamb liver may be cured with more sodium. Check labels and select low sodium varieties if needed.
Should you take CoQ10 if you have high blood pressure?
Some research shows CoQ10 supplementation around 200 mg daily may help lower blood pressure. Eating liver provides small amounts of CoQ10. But consult your doctor before supplementing high doses.
Can beef liver raise blood pressure?
Yes, the high cholesterol content of beef liver may potentially negatively impact blood pressure control. Other compounds like tyramine and excess vitamin A can also raise blood pressure in susceptible people when consuming liver.