Eating enough protein is essential to your overall health. However, not all types of protein are as good for you as others. In fact, there’s one type of meat that experts warn you should cut back on if you care about your heart health, as it can clog your arteries and put you at risk of heart disease over time: red meat—especially if it’s highly processed.
To learn more about the health risks of red meat, we spoke to health experts David Seitz, MD from Ascendant Detox and cardiologist Dr. Nick West, Chief Medical Officer & DVP of Global Medical Affairs at Abbott’s vascular business. They told us that the sodium, fat, and additives can take a serious toll on your body, especially when it comes to your heart. Find all of their insight below!
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Processed red meat
According to Dr. Seitz, "the number one artery-clogging meat to avoid for heart health is processed red meat." He cites bacon, sausage, hot dogs, and deli meats as some of the worst culprits. As he points out, "These foods are high in saturated fat and sodium, which can increase your risk of developing coronary heart disease." In addition to all that fat and salt, these processed meats are also packed with additives and preservatives, which "can further increase your risk of health problems such as diabetes, stroke, and even cancer," he warns.
Dr. West agrees. "Consumption of both red meat and processed meats has shown a consistent relationship across multiple studies with increased risks of heart disease, cancer and diabetes—with the extent of increased risk varying with the amount of red meat eaten," he says. However, he adds that you don't necessarily need to cut out red meat completely. Just be sure not to eat too much: "Red meat is a good source of dietary protein, iron and vitamin B12—but current guidance, despite such benefits, is to limit intake to no more than 2 or 3 servings per week," Dr. West tells us.
Healthy alternatives to red meat
So, while you limit your intake of red meat, what sort of proteins can you swap it with? Dr. Seitz recommends choosing lean poultry like grilled chicken or turkey. "Lean poultry is a great source of protein without the unhealthy fats found in red meat," he notes. "Additionally, it's low in sodium, so you can still enjoy the flavor without worrying about increasing your risk of heart disease." Nice!
If chicken isn't your thing, though, there are plenty of other options to consider, such as fish and plant-based proteins. Dr. Seitz suggests going with beans, lentils, or tofu for some meat-free meals. "These foods provide more vitamins, minerals, and fiber than processed red meat and are a much healthier dietary option for heart health," he concludes. Plus, they're delicious—it's a win-win!
