Red meat can be part of a healthy diet, but eating too much — especially fatty cuts and processed products — raises your health risks.
By Lynn Yoffee
Medically reviewed by Lindsey Marcellin, MD, MPH
If you eat a lot of fatty and processed red meat, you may be setting the stage for a variety of medical conditions, including obesity, heart disease, even cancer. Here’s the 411 on what to avoid and what to eat in moderation.
Red Meat: The Health Risks
Fatty red meat is high in saturated fats, which tend to raise the “bad” cholesterol in the blood, otherwise known as low-density lipoprotein (LDL) cholesterol. Elevated levels of LDL cholesterol increase your risk for coronary heart disease.
Fatty cuts of beef, ground beef (especially if less than 85 percent lean), lamb, pork, sausage, hot dogs, and bacon are all culprits. Deli meats, too, can contain high levels of fat. In addition to being linked to an increased risk of heart disease, eating large amounts of fatty red meat increases your overall calorie intake, possibly leading to excess weight and obesity.
Red Meat: Cancer Research
A recent study from the National Cancer Institute (NCI) found that if your diet includes a lot of red meat and processed meat (like salami, bacon, or deli meats), rather than non-processed white meat (skinless chicken and turkey), you may have a shortened life span because of the link to heart disease and cancer. The study specifically noted that people who ate the most red meat increased their risk of death by more than 30 percent compared to those who ate the least. This included death from heart disease and cancer.
Another study highlighted the link between a high consumption of red and processed meat and colon cancer. High consumption of beef, lamb, or pork was described as 3 or more ounces a day for men and 2 or more ounces for women; high consumption of hot dogs, bacon, ham, sausage, or cold cuts was considered to be 1 ounce eaten five to six days a week for men, and two to three days a week for women. In this study, people who ate the most processed meat had a 50-percent greater risk of colon cancer and a 20-percent greater risk of rectal cancer as compared to those who ate the least.
Red Meat: Choosing Lean Meat
Protein, found in meat, is an important part of a healthy diet, along with carbohydrates and the right kinds of fat. The body uses protein as its building blocks for your muscles, bones, cartilage, blood, and skin. As long as it’s not your only source of protein, lean meat is the better way to enjoy red meat. Look for cuts that have no visible fat (these often include the word “loin”) or with less marbling; opt for ground beef that's at least 90 percent lean.
In addition to lean meat cuts, other smart protein sources include:
Fatty fish, such as salmon, trout, and herring. These are high in a type of polyunsaturated fatty acids (one of the good fats) called omega-3 fatty acids. Eating these fish may reduce your risk of death from heart disease.
Seeds and nuts, like walnuts and flax. These are particularly good sources of essential fatty acids. Others, such as sunflower seeds, hazelnuts, and almonds, are also good sources of vitamin E. They are all, however, very calorie-dense, so limit your portions.
Red Meat: A Better Way to Cook
To further reduce the amount of fat in cooked lean meat, opt to broil, bake, roast, or simmer, rather than fry. Then, drain and discard any fat released during cooking. Be aware that the NCI recommends avoiding overcooking meats, especially blackening or charring meats, because of evidence that there may be increased risk of some cancers from eating meat prepared this way.
Red Meat: Going Vegetarian
Some people who want to improve their nutritional intake adopt a vegetarian diet numerous studies have shown that vegetarians have a lower risk of heart disease, obesity, high blood pressure, diabetes, and some cancers.
Most vegetarian diets include little, if any, animal products. However, many plant proteins can provide enough nutrients for a healthy diet. But the sources of protein must be varied to include all the necessary nutrients. One of the biggest risks of eating a strict vegetarian diet is developing an iron deficiency. Iron is typically found in red meat and eggs, but those can be properly substituted with beans, spinach, iron-enriched products, dried fruits, and brewer's yeast.
Whether you choose to follow a vegetarian diet or simply make wiser lean-meat choices, you're sure to improve your overall health, lower your weight, and reduce your risk for various diseases.
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