According to a recent mega study on meat and heart disease, eating red and processed meat may lead to heart disease. Find out more.
A new meta-analysis of studies on more than 1.4 million people over 30 years connects meat and heart disease. According to the study, published in the journal Critical Reviews in Food Science and Nutrition, more meat increases the risk.
“Processed meat appears to be worse for coronary heart disease,” says study coauthor Anika Knüppel. “This is in line with [bowel cancer findings], where processed meat [shows a higher risk than red meat.]” Knüppel is a nutritional epidemiologist at the University of Oxford’s department of population health.
While every 1.75 ounces of red meat increases risk by 9%, processed meat increases risk by 18%. Red meats include beef, lamb, and pork, while processed meats include bacon, ham, and sausage. Also, keep in mind that few people eat less than 2 ounces of meat (typical restaurant steaks are 9-12 ounces).
Does poultry increase your risk?
While red and processed meats may lead to coronary issues, the study shows no connection between poultry and heart disease. Chicken, turkey, and most types of poultry don’t have the same levels of saturated fat as red meat.
Furthermore, they don’t have as much sodium as processed meats. Both saturated fat and sodium can increase the risk of coronary heart disease by increasing plaque buildup and blood pressure.
Eating plant-based diets
According to previous studies, plant-based diets like the Ornish diet and DASH diet are best for reducing heart disease risk. While the Ornish diet may be restrictive and hard to follow, the DASH diet is simple and effective.
Moreover, the Mediterranean diet is another good option as it reduces the risk for diabetes, high cholesterol, dementia, and more. It focuses on simple, plant-based cooking and features fruits, vegetables, whole grains, beans and seeds, and extra-virgin olive oil.
While meat is included in smaller portions, there’s a heavier emphasis on fish and poultry. If you want to begin improving your diet, start by making one of your weekly meals healthy and build gradually.
According to this study, it’s a good idea to limit or eliminate red meat and processed meats from your diet. Instead, substitute your meat component with chicken and other poultry meat if you want to decrease your heart disease risk. Moreover, you can improve your heart health by switching to a plant-based diet or a similarly healthy diet.
However, if you’re looking for an additional boost to your heart health, try daily supplements like L-arginine Plus. Its ingredients help promote the production of nitric oxide, a natural compound that improves circulation. Try L-arginine Plus along with a new healthy diet if you want to support your heart health efficiently and safely.