Hu says that an accumulated body of evidence shows a clear link between high intake of red and processed meats and a higher risk for heart disease, cancer, diabetes, and premature death. “The evidence is consistent across different studies,” he says.
Eating too much red meat could be bad for your health
Many people’s diets include succulent burgers and sizzling steaks as regular fare. However, studies have shown that consuming red and processed meat on a regular basis increases the risk of type 2 diabetes, coronary heart disease, stroke, and some cancers, particularly colorectal cancer.
A well-known study by the Harvard School of Public Health looked at the health effects of regular meat intake and found links to heart disease and cancer.
- One daily serving of unprocessed red meat %E2%80%94 about the size of a deck of cards %E2%80%94 was associated with a 13% increased risk of death from cardiovascular disease or cancer
- One daily serving of processed red meat %E2%80%94 one hot dog or two slices of bacon %E2%80%94 was associated with a 20% increased risk of death from cardiovascular disease or cancer
To lower the risk of heart disease, it is acceptable to consume meat, but only in moderation and with healthier options. Red meat consumption poses health risks and shouldn’t be a part of a balanced diet, according to Scripps Clinic Carmel Valley cardiologist Stephen Hu, MD. “Red meat is high in cholesterol, saturated fats and sodium. It should be eaten in a limited fashion. ”.
How often should you eat red meat?
Dr. Hu advises those who are at risk of heart failure or stroke to seriously reduce their consumption of red meat. Avoid eating the majority, if not all, red meat if you have high cholesterol, high blood pressure, or a family history of cardiovascular disease. ”.
A diet that prioritizes fruits, vegetables, whole grains, low-fat dairy products, poultry, fish, and nuts while limiting processed red meat and sugary drinks is advised by the American Heart Association. In the United States, the prevalence of heart disease can be decreased by even partially substituting plant-based sources of protein for red meat, according to a recent study.
6- to 8-ounce portions of red meat, once or twice per week, are advised for those who want to include it in their diet. “Don’t be fooled by ‘the other white meat’. For dietary purposes, pork is also categorized as red meat, according to Dr Hu says.
The cut of meat is also very important. Dr. Hu suggests hormone-free, organic, or free-range, unprocessed, lean meats. Look for cuts on the package that say “round,” “loin,” or “sirloin.”
You can’t really tell what part of the animal you’re eating when you eat processed meat because it is high in sodium and nitrates. ”.
Beware of high cooking temperatures
When cooking meat, avoid burning it.
According to Dr., cooking red meat, poultry, or fish at high temperatures can produce carcinogenic hydrocarbons that have been linked to stomach cancer. Hu. When steaks are grilled over high heat to achieve a “black char” look and flavor, this type of cooking frequently takes place. It is healthier to grill over medium or indirect heat. ”.
Dr. Hu recommends cooking meats via sous vide to avoid burning. In this cooking technique, the meat is cooked in a water bath at a specific temperature while being sealed in an airtight plastic bag or container.
Healthy eating habits begin early in life
It may be difficult for people who regularly eat meat to change their diets. According to studies, it’s wise to take into account the health advantages of making sacrifices. This applies to children as well.
“Like adults, kids don’t need to consume a lot of red meat,” They can obtain all of their nutrition from more nutritious options like chicken, fish, and legumes,” says Dr. Hu. “Letting kids consume moderate amounts of red meat encourages them to form lifelong healthy eating habits.” ”.
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Is red meat bad for you?
Why is beef so unhealthy?
Red meat consumption poses health risks and shouldn’t be a part of a balanced diet, according to Scripps Clinic Carmel Valley cardiologist Stephen Hu, MD. “Red meat is high in cholesterol, saturated fats and sodium. It should be eaten in a limited fashion. ”.
Why is beef the worst meat to eat?
However, red meats like beef are high in saturated fats, which increase LDL cholesterol levels, which are linked to cardiovascular risks. Research shows that 77% of Americans exceed recommended levels of saturated fat, and meat is a major contributor to this, according to the dietary guidelines
What is the disadvantage of eating beef?
Red meat can be high in saturated fats. While your body does require fat, there is a limit. Saturated fats can clog arteries, leading to health complications. Red meat can also be high in cholesterol.
What does beef do to your body?
Beef is an excellent source of iron. The iron in beef aids in the production of hemoglobin, a protein that facilitates the transfer of oxygen from the lungs to the rest of the body through the blood. You run the risk of developing iron deficiency anemia, which means your body isn’t getting enough oxygen.