Red and processed meat linked to heart disease, mega study says

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Red and processed meat linked to heart disease, mega study says

Eating beef, lamb, pork and processed meats will increase your risk of coronary heart disease later in life, according to a new meta-analysis of studies on over 1.4 million people who were followed for 30 years.

Also called coronary artery disease, the condition is the leading cause of death and disability globally. It develops when fatty deposits of cholesterol create plaque buildup on the walls of the arteries that supply blood to the heart.
    The risk for coronary heart disease increased as the amount of meat increased, according to the study published Wednesday in the journal Critical Reviews in Food Science and Nutrition.
      For each 1.75 ounces (50 grams) of beef, lamb and pork eaten, the risk of coronary heart disease rose 9%. A recommended serving of meat is about 3 ounces (85 grams), the size of bar of soap or deck of cards, according to the American Cancer Society.
        For each 1.75 ounces (50 grams) of processed meats such as bacon, ham or sausage that were eaten, the risk rose by 18%.
        “Processed meat appears to be worse for coronary heart disease,” said study coauthor Anika Knüppel, a nutritional epidemiologist at the University of Oxford’s department of population health.
        Nine to 18% doesn’t sound like that much of a risk? It might if you consider few people eat less than 2 ounces of red or processed meat at any meal.

        No issue with poultry

        The report also delivered some good news for carnivores: There didn’t appear to be a link between eating poultry, such as chicken and turkey, and an increased risk of coronary heart disease.
        Considered lean meats, most types of poultry do not contain the levels of saturated fat as found in red meat, nor the high levels of sodium that are part of processed meats. Saturated fat plays a major role in the development of plaque on the walls of the arteries, a key contributor to the blockages associated with coronary heart disease. Sodium can raise blood pressure, also restricting the flow of blood to the heart.

        Switch to a plant-based diet

        Studies have shown the best diets to follow to reduce risk of heart disease are plant-based. In rankings for best diet for heart health by U.S. News & World Report, the Mediterranean diet tied with the DASH diet and the Ornish diet for top honors in best heart-healthy diet.
        The DASH diet is often recommended to lower blood pressure. Its premise is simple: Eat more veggies, fruits and low-fat dairy foods while cutting way back on any food high in saturated fat and limit your intake of salt.
        The meal plan includes three whole-grain products each day, four to six servings of vegetables, four to six servings of fruit, two to four servings of dairy products and several servings each of lean meats and nuts/seeds/legumes.
        Studies have shown that following this diet can reduce blood pressure in a matter of weeks.
        The Mediterranean Diet took the gold medal for overall best diet in the 2021 rankings. Such high accolades are not surprising, as numerous studies have found the Mediterranean diet can reduce the risk for diabetes, high cholesterol, dementia, memory loss, depression and breast cancer. Meals from the sunny Mediterranean region have also been linked to stronger bones, a healthier heart and longer life.

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