This post has been updated since it was originally published on February 6, 2022 to include more expert insight
Did you know that heart disease is the leading cause of death for men and women, according to the CDC? Heart related health issues are unfortunately very common in the United States. While things like genetics and certain medications can make them worse, or even be the source, it can be exacerbated by things like your diet and lifestyle. One way to invest in your heart health is to eat a balanced, healthy diet, and know what foods you should avoid or cut back on.
One thing that is especially problematic for heart health is processed foods. Most processed foods have excessive amounts of sugar added in the process of being made, and high sugar diets have been shown to be direct links to increased risk of heart disease. In addition to sugar, sodium and saturated fat, two other components of many processed foods, can also take a serious toll on your heart health—and there’s one food in particular that experts say you should definitely stay away from if you want to avoid cardiovascular disease, because it’s packed with both of these things: processed meat.
To learn more about the health effects of processed deli meat, especially when it comes to your heart, we spoke to Dr. Raed Bargout, a cardiologist at Dignity Health-Glendale Memorial Hospital in Glendale, California, and Caitlin Policastro, a nurse practitioner at the New York Center for Innovative Medicine. They told us that excessive consumption of this food could lead to things like heart attacks and stroke. Find all of their insight below.
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Processed meat and heart health
According to Dr. Bargout, a cardiologist at Dignity Health-Glendale Memorial Hospital in Glendale, California, processed meat is one of the worst processed foods for your heart health, especially processed deli meat. “Processed deli meat is on the top of the list for food that can increase the risk of cardiovascular events including heart attacks and stroke.” He says. If you like adding deli meat to your sandwiches, consider cooking lean meats like turkey or chicken fresh instead.
Pork
Policastro says that eating too much pork specifically could be especially tricky. “Besides the fact that [it’s] is loaded with saturated fat—leading to cardiovascular problems, high cholesterol, weight gain and more—most pigs are given high doses of antibiotics to keep them alive prior to being slaughtered,” she says, “In addition to being loaded with antibiotics, pigs have a difficult time eliminating toxins because their digestive systems are extremely basic, which compounds the problem.” Pork deli meats are some of the worst, particularly because they are usually very high in added sodium.
Beef jerky
Another processed meat that is high in sodium is jerky. While sodium is a necessary mineral for your wellbeing, too much of it can be harmful.
"Beef jerky can have a considerable impact on heart health," dietitian Krutika Nanavati confirms. "Consuming excessive amounts of sodium can contribute to hypertension, which is a major risk factor for heart disease and stroke. The American Heart Association advises limiting daily sodium intake to 1,500 mg, and it's worth noting that a single serving of beef jerky can contain up to 50% of this recommended amount." Yikes!
Instead, she recommends reaching for a healthy trail mix, or even turkey jerky, as a satisfying snack that won't put your heart at risk.
The bottom line
Physical wellness involves a lot of moving pieces, and making changes to your lifestyle doesn't happen overnight. Everything from diet, exercise, staying hydrated, and getting good sleep are essential components. Making small changes and adjustments every day is the best way to see sustainable change and invest in your long term wellbeing. Balance is key, so focus on enjoying junk food in moderation, while making sure to take in healthy foods regularly as well.
