red meat and cardiovascular disease: Cardiologist reveals the meat that puts your heart at highest risk — are you eating it?

Meat has been a staple of the human diet for years and continues to feature regularly on American plates. Although they provide important nutrients like protein and iron, not all meats are equal when it comes to health, especially cardiovascular health. Because red and processed meats are linked to a higher risk of heart disease, high cholesterol and other conditions, it’s important to know which types of meat are safer and how to balance them with plant-based foods. Experts provide guidance on creating smarter options to maintain cardiovascular health without giving up protein entirely.
According to Ipsos, “Nearly nine out of ten Americans consume meat as part of their diet.” The National Institutes of Health (NIH) reports that 63% to 74% of Americans consume red or processed meat every day. A 2023 study found that only 12% of Americans consume half of the country’s beef because they disproportionately enjoy beef over other meats. Meat continues to be at the center of most meals, holiday treats, and comfort foods, from fried chicken to juicy steak.

How Does Meat Affect Your Health?

Although meat is an excellent source of protein and offers significant amounts of iron for those with anemia, it carries health risks, especially heart ones. A 2021 study highlights that excessive meat consumption may increase the likelihood of cardiovascular disease, diabetes and pneumonia.

Low-fat choices like chicken and fish are normally healthier, but the most heart-healthy diet is plant-based. “This is because there is no fat, and also because plants are generally rich in fiber, which helps lower cholesterol,” says Joyce Oen-Hsiao, MD, Associate Professor of Cardiovascular Medicine at Yale School of Medicine. “Increasing the diet of vegetables, fruits, whole grains, beans, legumes and nuts is associated with a reduced risk of death from cardiovascular disease.”

If it is not possible to follow a completely vegetarian diet, Dr. Oen-Hsiao recommends limiting red and fatty meats while striking a balance with more vegetables, whole grains and fruits. “Try eating more chicken, turkey, or fish for protein,” he suggests. “If a patient tells me that he cannot eliminate red meat completely, I recommend that he limit his consumption to a small piece of steak (4 ounces) once a month.”

Which Meats Are Worst for Your Heart?

Dr. Oen-Hsiao finds two types of meat pose the highest risk:

1. Red meat, mostly fatty cuts. “These meats are high in saturated fat, which can increase LDL cholesterol,” he notes. “Specifically, high saturated fat content can increase bad cholesterol, which can build up in the heart arteries, causing buildup that can eventually block blood flow in the arteries. These blockages can occur in the heart arteries, which can lead to a heart attack, and in the brain arteries, which can lead to stroke.”
2. He stated that cold cuts and hot dogs “are not healthy because they are high in saturated fat and sodium.” High sodium content can cause increased blood pressure and inflammation in the legs. Processed meats also contain nitrates, chemicals that have been “shown to increase the risk of cancer and high blood pressure.”

Suggestions for Healthier Meat Choices

The American Heart Association recommends limiting red meat to lean cuts and no more than 6% of daily calories. Dr. “Healthier meats are skinless, baked or steamed poultry and fish, preferably salmon and other fish rich in omega-3 fatty acids,” Oen-Hsiao notes.

Sources:

• Joyce Oen-Hsiao, MD, Associate Professor of Cardiovascular Medicine, Yale School of Medicine
• Ipsos: “Nearly nine in ten Americans consume meat as part of their diet.”
• Nutrients: “Demographic and Socioeconomic Correlates of Disproportionate Beef Consumption Among U.S. Adults in the Era of Global Warming.”
• NIH: “Red and Processed Meat Consumption Patterns Across North America: A Nationally Representative Cross-Sectional Comparison of Dietary Recalls from Canada, Mexico, and the United States.”
• BMC Medicine: “Meat consumption and risk of 25 common conditions: comprehensive analysis of results in 475,000 men and women in the UK Biobank study”
• American Heart Association: “Saturated Fat”

Disclaimer: This article is for informational and educational purposes only and should not be considered a substitute for professional medical advice. Always consult a qualified healthcare professional with any questions you may have regarding diet, nutrition or health issues.

FAQ:

1. Why is meat a concern for heart health?
Red and processed meats are rich in saturated fats and sodium, which can raise cholesterol and blood pressure, increasing the risk of heart disease.

2. Are all meats equally unhealthy?
No, lean meats like chicken and fish are normally healthier choices compared to fatty red meats or processed meats.