red meat and cardiovascular disease: Cardiologist reveals the meat that puts your heart at highest risk — are you eating it?

Meat has been a main element of human diets for years, and it remains to feature consistently on American plates. While it offers significant nutrients such as protein and iron, not all meats are made equal when it comes to health, particularly cardiovascular health. With red and processed meats connected to elevated risks of heart disease, increased cholesterol, and other conditions, knowing which types of meat are safer and how to balance them with plant based food items is important. Experts provide guidance on making smarter options to safeguard cardiovascular health without giving up protein completely.
According to Ipsos, “Nearly nine in ten Americans consume meat as part of their diet.” The National Institutes of Health (NIH) reports that between 63% and 74% of Americans consume red or processed meat every day. A 2023 study discovered that only 12% of Americans intake half the nation’s beef, as these peoples disproportionately like beef more than other meats. Meat continues to be a centerpiece of most of the meals, holiday treats, and comfort foods, from fried chicken to a juicy steak.

How Does Meat Affect Your Health?

While meat is a perfect source of protein and can offer significant iron for those with anemia, it has health risks, mainly for the heart. A 2021 research emphasizes that excessive meat intake may elevate the likelihood of cardiovascular disease, diabetes, and pneumonia.

Low fat choices such as chicken and fish are normally healthier, but the diet most advantageous for heart health is plant based. “This is because there is no fat and also because plants generally are high in fiber, which also help to lower cholesterol,” cites Joyce Oen-Hsiao, MD, Associate Professor of Cardiovascular Medicine at Yale School of Medicine. “Increasing vegetables, fruits, whole grains, beans, legumes and nuts in the diet is associated with a lower risk of death from cardiovascular diseases.”

If following a fully vegetarian diet is not feasible, Dr. Oen-Hsiao advises for a balance with more vegetables, whole grains, and fruits, while restricting red and fatty meats. “Try to eat more chicken, turkey or fish for your protein,” she recommends. “If a patient tells me they just cannot get rid of red meat altogether, I recommend they limit their intake to a small cut of steak (4 ounces) once a month.”

Which Meats Are Worst for Your Heart?

Dr. Oen-Hsiao finds two types of meat that pose the highest risk:

1. Red meat, mainly fatty cuts. “These meats are high in saturated fat, which can raise LDL cholesterol,” she cites. “Specifically, the high saturated fat content can increase bad cholesterol, which can deposit onto the heart arteries, causing build-up that may eventually block the blood flow within the arteries. These blockages can happen in the heart arteries, which can cause a heart attack, and the brain arteries, which can cause a stroke.”
2. Cold cuts and hot dogs, which she cites that are “not healthy, as they are high in saturated fat and sodium.” The high sodium content can result in increased blood pressure and inflammation in the legs. Processed meats also has nitrates, chemicals that “have been shown to increase the risk for cancer and high blood pressure.”

Recommendations for Healthier Meat Choices

The American Heart Association recommends limiting red meat to lean cuts and no more than 6% of every day calories. Dr. Oen-Hsiao states, “The healthier meats are baked or steamed poultry, without the skin, and fish, preferably salmon and other fish high in omega-3-fatty acids.”

Sources:

• Joyce Oen-Hsiao, MD, Associate Professor of Cardiovascular Medicine, Yale School of Medicine
• Ipsos: “Nearly nine in ten Americans consume meat as part of their diet.”
• Nutrients: “Demographic and Socioeconomic Correlates of Disproportionate Beef Consumption among US Adults in an Age of Global Warming”
• NIH: “Patterns of Red and Processed Meat Consumption across North America: A Nationally Representative Cross-Sectional Comparison of Dietary Recalls from Canada, Mexico, and the United States”
• BMC Medicine: “Meat consumption and risk of 25 common conditions: outcome-wide analyses in 475,000 men and women in the UK Biobank study”
• American Heart Association: “Saturated Fat”

Disclaimer: This article is intended for informational and educational purposes only and not to be considered a replacement for professional medical advice. Always consult an expert healthcare provider regarding any questions about diet, nutrition, or health concerns.

FAQs:

1. Why is meat a concern for heart health?
Red and processed meats are rich in saturated fats and sodium, which can elevate cholesterol and blood pressure, raising heart disease risk.

2. Are all meats equally unhealthy?
No, lean meats such as chicken and fish are normally healthier choices compared to fatty red meats or processed meats.