Liver is an organ meat. It comes from the bodys largest internal organ, found in the bellies of all animals with backbones. Among hundreds of other functions, the liver filters blood and removes toxins. It also makes bile, a substance that helps digest fats and get rid of waste.
Like all types of liver, beef liver has health benefits but also some drawbacks. Photo Credit: iStock/Getty s
Livers from many different animals are eaten around the world. Your grocery store, butcher shop, or seafood store might have beef, calf, chicken, pork, lamb, goose, and cod livers. Liver has a strong flavor and unique texture that can be polarizing. Some people love it, while others hate it.
There are some big health benefits to eating liver, but you should also think about some problems before you start eating it.
Beef liver. This intensely flavored variety is one of the most widely eaten types of liver in the U. S. Its often used in the classic liver-and-onions dish. It comes from cows that are over a year old.
Calf liver. Also called veal liver, it comes from young cows (under 1 year old). Its similar to beef liver and can be cooked in similar ways. But it has a more tender texture.
Pork liver. This liver comes from pigs, and some people think it tastes more bitter than beef liver. Pork liver is an ingredient in liverwurst in Germany and livermush in the American South. Youll also find it in Chinese cuisine.
Lamb liver. This is the liver of a sheep that is less than 1 year old. In New Zealand and Australia, it is often fried with other organ meats. It is also used in some Indian and Lebanese dishes.
Chicken liver. Â Chopped liver, a traditional Jewish dish, is made from chicken liver. Youll find deep-fried chicken liver in the Southern U. S. Their flavor is considered milder than that of beef or pork liver.
Goose liver. This liver type is best known for being used in the French dish foie gras, which is made from the liver of fattened geese or ducks. You can also prepare it more simply by frying or pan-searing it.
Cod liver. Â Its claim to fame is as the main ingredient in the dietary supplement cod liver oil. You can eat it, too. Cod livers are sold canned, and many Europeans eat them spread on bread or crackers. Â You can cook fresh ones, too. (Even Martha Stewart has a recipe. ).
All types of liver are richer in vitamins and minerals than muscle meats and many fruits and vegetables. They dont have fiber like produce does, though.
Liver contains plenty of protein, iron, and B vitamins. Its also one of the best animal-based sources of vitamin A. One serving of beef liver, for example, provides more than 100% of your daily vitamin A requirement. Getting enough vitamin A has been linked to a lower risk of conditions like cataracts and breast cancer.
Beef liver nutrition. A 3-ounce serving of beef liver (4 ounces or 110 grams uncooked) contains:
Calves liver (veal liver) nutrition. A 112-gram serving of calf liver (about 4 ounces uncooked) contains:
When you’re trying to keep blood pressure in check, being selective about the foods you eat is key And if you enjoy the unique rich flavor of beef liver, you may wonder if it should stay on the menu Liver’s stellar nutrient profile delivers benefits like folate, iron, and vitamin B12. But it’s also high in cholesterol. So is beef liver an ally or enemy for blood pressure and heart health? Let’s dive in.
Understanding Blood Pressure Basics
Before analyzing specific foods, it helps to understand what contributes to high blood pressure in the first place Blood pressure is the force exerted on artery walls as blood flows through the circulatory system Several factors influence blood pressure, including
- Weight – Being overweight puts more pressure on arteries
- Salt intake – Extra sodium causes fluid retention, upping pressure
- Alcohol and caffeine – These stimulate the heart and constrict blood vessels
- Smoking – Chemicals in smoke damage arteries
- Stress – Hormones released during stress impact blood flow
- Genetics – Family history plays a role
- Physical activity – Lack of exercise fails to strengthen the heart
Diet is one key area you can control. Limiting sodium, staying lean, and eating nutrient-rich foods like fruits, veggies, and lean proteins helps maintain normal blood flow and pressure.
Evaluating Beef Liver’s Benefits and Drawbacks
Beef liver shines in the nutrition department. Just a 3-ounce serving packs:
- Over 100% DV for vitamin A
- Over 50% DV for vitamin B12
- Over 30% DV for riboflavin and copper
- 6 grams of protein
Liver also provides useful amounts of niacin, zinc, selenium, choline, iron, and phosphorus. This stellar nutrition makes it beneficial in some ways:
Vitamin B12 – Helps produce red blood cells that carry oxygen through the body. Supports heart health.
Folate – Lowers homocysteine, an amino acid linked to heart disease risk.
Iron – Oxygenates blood to nourish organs. Anemia from low iron may stress the heart.
Vitamin A & zinc – Needed for healthy blood vessels and circulation.
However, beef liver is high in cholesterol, with about 280 mg per 3-ounce serving. Guidelines recommend limiting cholesterol to 300 mg daily. Too much dietary cholesterol can contribute to atherosclerosis, clogging arteries.
Tips for Enjoying Liver as Part of a Blood Pressure-Friendly Diet
If you don’t have liver problems and enjoy an occasional serving of beef liver, it can likely be part of a blood pressure-conscious diet. Follow these tips for balancing its benefits and drawbacks:
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Watch portions – 1 to 2 ounces a few times per month is sufficient.
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Choose grass-fed – Pasture-raised liver has more anti-inflammatory omega-3s.
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Eat with veggies – Pairing liver with fiber-rich vegetables helps reduce cholesterol absorption.
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Avoid trans fats – Limit other sources of trans and saturated fats when eating liver.
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Get moving – Regular exercise helps counteract cholesterol effects.
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Stay hydrated – Drinking enough water supports healthy blood flow.
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Check lipids – Monitor cholesterol with regular bloodwork to detect any issues.
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Talk to your doctor – Check that liver fits your individual health needs.
Incorporating Other Blood Pressure-Friendly Protein Sources
While the occasional liver serving can provide nutritional benefits, relying too heavily on it for protein is unwise. The high cholesterol content makes balance and variety important.
What other protein foods help control blood pressure? Options include:
- Fatty fish like salmon, mackerel, sardines
- Poultry such as chicken and turkey (skinless)
- Beans and lentils
- Eggs (in moderation)
- Tofu and tempeh
- Low-fat dairy like Greek yogurt
- Whey protein supplements
Varying your protein sources ensures you get a spectrum of amino acids, vitamins, minerals and healthy fats without overdoing cholesterol.
The Verdict on Beef Liver and Blood Pressure
Can beef liver be part of an eating pattern that keeps blood pressure in check? In moderation, yes, it can provide some nutritional perks. But it’s best enjoyed only on occasion as part of a diverse, well-rounded diet focused on produce, whole grains, lean proteins, and healthy fats. Those with high cholesterol or heart disease risk should exercise particular caution with liver and consult their healthcare provider.
Like any food, beef liver has both pros and cons. Carefully balancing its cholesterol content with its nutrient benefits allows most people to enjoy this unique superfood as an occasional treat while successfully managing blood pressure through an overall healthy lifestyle.
Benefits of Eating Liver
Research has found a number of potential health benefits to eating liver:
Rich source of nutrients. Liver is one of the healthiest foods you can eat because it has a lot of iron, riboflavin, vitamin B12, vitamin A, and copper. Eating one serving of liver can help you get most of these vitamins and minerals every day, which lowers your risk of not getting enough of them.
Also, liver has a lot of protein, which is important for building and maintaining healthy tissues like bone, muscle, and skin. Protein-rich foods also make you feel full for longer, which can help you keep a healthy weight.
Lower risk of anemia. Â Iron is one of the most common mineral deficiencies in the U. S. Some types of anemia can be caused by not getting enough iron, which can make you tired, weak, and unable to concentrate. Liver is a great place to get iron and vitamin B12. These two vitamins work together to keep your blood cells healthy. In fact, one of the earliest treatments for pernicious anemia was to regularly eat beef liver. Today, adding a few servings of iron to your weekly diet can help ease or prevent anemia.
Improved bone health.  Liver contains some vitamin K, which is critical to bone health. Vitamin K helps your body process calcium and add it to your bones. As a result, it helps maintain the strength of your skeletal system. A lower risk of long-term diseases like osteoporosis has been linked to getting enough vitamin K in your food. Vitamin K is also important to maintaining the health of your circulatory system.
Your daily value for vitamin K is 120 micrograms. In three ounces of beef liver, there are three micrograms of vitamin K. In the same amount of chicken liver, there are three micrograms.
Improved energy, brain function, and mood. Vitamin B12 is critical for the healthy function of your nervous system. You might feel tired all the time and not have enough energy for daily tasks if you don’t get enough.  You may also have problems with memory and understanding and feel depressed, confused, or irritable. Beef and lamb liver is one of the best foods to eat for getting vitamin B12. A 3-ounce serving of beef liver has 59 micrograms, while 4 ounces of chicken liver has 18. 8.  This more than satisfies your daily value of 2. 4 micrograms.
How to Prepare Liver
Cover liver with milk in a bowl and let it soak for 30 minutes to an hour before cooking. This will hide the taste of the liver. The milk proteins will draw out the bitterness for a milder flavor.
The classic way to serve liver is to pan-fry it with onions. It tastes better when you add beef or chicken stock and let it simmer. This will cover up some of the meat’s flavor if you need to. Â And some bacon slices on top punch up the flavor profile even more.
Another way to add liver to your menu is to grind or puree it in a good processor. You can make a spread to go with crackers or bread, or you can mix it with ground beef to make burgers or meatballs.
You can find liver supplements in capsule form in stores that carry vitamins and nutritional products. Theyre usually made from beef liver, but chicken liver supplements are available as well. If you want the health benefits of liver but don’t like the taste or the work of cooking the meat, liver supplements might be the answer for you.
All varieties of liver are loaded with protein, minerals, and vitamins combined with relatively low amounts of calories. But this type of meat does have high levels of cholesterol and fat. At very high levels, some of these nutrients can be bad for your health, especially if you are pregnant or have certain health problems. Check with your doctor before adding it to your diet and eat it in moderation.
What is the healthiest liver to eat?
Different types of liver vary in the amounts of specific nutrients each one offers. But beef liver benefits your diet with the highest levels of most vitamins and minerals overall.
Benefits of Eating Liver, Is It a Must Have?
FAQ
Who should not eat beef liver?
Is beef liver good for your heart?
Does beef liver increase blood flow?
Is beef liver good for health?
Beef liver is a nutritious food item naturally high in protein, vitamins, nutrients, and minerals. Its nutritional properties can benefit the immune system, tissue repair, and energy production. Beef liver is also known for being healthy and nourishing. However, it can also carry some health risks.
Does eating hamburgers cause one’s blood pressure to rise?
Excessive consumption of hamburgers prepared with ingredients rich in chemical additives and sodium can contribute to the development of high blood pressure.
Should you eat red meat if you have high blood pressure?
Lean red meat. The American Heart Association advises people with high blood pressure to limit the amount of saturated fat in their diet because it raises the level of cholesterol in your blood. This means limiting red meat and choosing from the leanest cuts when you do eat it.
Is beef liver a high cholesterol food?
Beef liver contains roughly 274 mg of cholesterol per 100 g, making it a high cholesterol food. However, there is little evidence to suggest that dietary cholesterol can cause heart disease. Due to the liver naturally producing cholesterol, many people may wish to avoid eating it.