By Donna V. Scaglione
High-in-fat hamburgers have a well-deserved bad reputation. Red meat has been linked to heart disease, obesity, and some cancers. But it also is high in iron and protein, which the body needs for rich blood and healthy bones and muscle.
You can have your hamburger and eat it, too. Just make sure the meat you choose is lean and that you don’t over-grill it. Here are more ways to build a better burger.
1. Choose the leanest meat
Red meat can be high in fat, which raises blood-cholesterol levels. High LDL cholesterol levels increase heart disease risk. When grocery shopping, be sure to look for ground beef labeled 95 percent lean, health experts advise, or skip the beef altogether and choose naturally lean bison or turkey for your burgers. If you’re making your own burgers from ground turkey, which must be cooked thoroughly and evenly, consider using a hamburger press to make sure patties are uniform. Also, put your patty in a whole grain, rather than white, bun for a boost of dietary fiber.
