When it comes to heart health, the types of meat you eat can make a big difference. Some meats, particularly highly processed and fatty cuts, are loaded with saturated fats, sodium, and harmful preservatives that can contribute to clogged arteries, high blood pressure, and an increased risk of heart disease. Over time, consuming too much of these artery-clogging meats can lead to serious cardiovascular issues, including heart attacks and strokes.
If you want to protect your heart and maintain overall well-being, cutting back on these meats and opting for leaner, heart-healthy protein sources can be a game-changer. We checked in with nutritionist Lisa Andrews, nutritionist Mary Sabat, dietitian Catherine Gervacio, to learn about the four to watch out for. Read on for more information.
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1. Italian Sausage
"Despite my Italian heritage, I have to throw sausage under the bus," Andrews laments, pointing out that "Sausage is usually made with the fatty bits of pork or beef left after the slaughter. These are usually high-fat, low-quality cuts of protein with little meat left in the mix. Sausage also tends to be high in sodium, which doesn't do your blood pressure any favors." Yikes!
However, there are other, comparable options out there. Richards advises, "Opt for turkey sausage when you can, which will be lower in saturated fat. It may still be high in sodium, so treat this meat as a treat and not an everyday thing to eat."
2. Salami
Whether you're making a sandwich or putting together a beautiful charcuterie board (which could include some healthy cheeses), salami is one of the most popular deli meats out there. However, it's also one of the worst options for your health, Sabat warns.
"Salami is a highly processed and cured meat that usually contains a significant amount of sodium to enhance flavor and extend shelf life," she says. While all of that salt might make it taste good and last longer, though, it's not a good idea for your health. Excessive sodium intake can lead to a range of complications, including a higher risk of heart disease.
3. Bacon
Bacon may be a breakfast staple, but its high saturated fat and sodium content make it a danger to your heart. "Processed meats like bacon contribute to high blood pressure and an increased risk of heart disease," Gervacio notes. The sodium in bacon leads to water retention and elevated blood pressure, both of which strain the cardiovascular system. For a healthier breakfast, consider swapping bacon for lean protein sources such as grilled chicken or turkey breast. Plant-based proteins like lentils and beans are also excellent alternatives that provide essential nutrients without the added risks.
4. Ham
While ham is a highly popular (and delicious) option for sandwiches, it's also one of the most sodium-rich. "Although there are various types of ham, some processed and cured hams can be very high in sodium," Sabat tells us.
Next time you're craving a sandwich for lunch, instead of reaching for sliced deli ham, she recommends going with roast turkey or chicken breast, freshly cooked roast beef, or even plant-based options.
