Red meat can be a good source of protein and other nutrients, but consuming too much of it can also increase your risk for cardiovascular disease, type 2 diabetes and certain types of cancer.
For many people in the U. S., red meat is a big part of their daily diet. Maybe it’s bacon and sausage with breakfast, a burger for lunch, followed by steak for dinner. But is eating that much red meat good for your health?
Red meat can be a good source of protein and other nutrients, but consuming too much of it can also increase your risk for cardiovascular disease, type 2 diabetes, and certain cancers.
Learn more about red meat, its impact on your health, and ways to limit your consumption and still give your body the nutrients it needs.
What Is Red Meat?
Red meat refers to all mammalian muscle meat, including popular meats such as beef, pork, veal and lamb.
What Are the Health Risks Related to Red Meat?
Red meat often contains high levels of saturated fat and cholesterol, which are known to increase your risk for cardiovascular disease, type 2 diabetes, and certain types of cancer. Studies show high red meat intake is associated with risk of breast, endometrial, colorectal, colon, rectal and lung cancers, as well as hepatocellular carcinoma.
In addition, research from the National Institutes of Health and the American Heart Association shows that a chemical we produce by digesting red meat may also have negative health effects. High levels of trimethylamine N-oxide can increase your risk for cardiovascular disease, especially clot-related events such as heart attack and stroke.
How Can I Reduce My Consumption of Red Meat?
Eating red meat is one way to get protein, iron, zinc and vitamin B. But to reduce the health risks associated with consuming too much red meat, experts suggest limiting your consumption to no more than three portions a week, or about 12-18 ounces. Here are some ways to reduce the amount of red meat in your diet and ensure your heart stays as healthy as possible:
- Mix up your protein sources. Many people eat red meat as a good source of protein, which helps with muscle growth, recovery and feelings of fullness. But you can get the same amounts (even more in some cases) from poultry, seafood, eggs, legumes (like lentils and beans), nuts, low-fat dairy, and more. Give Your Body the Protein It Needs has great tips and recipes for healthy ways to ensure you’re getting enough protein.
- Go meatless. Not every meal has to include meat. Start by making small changes to your diet – like trying to go meatless once a week. For example, try oatmeal and fruit instead of bacon and eggs for breakfast. Or try these quinoa and black bean burrito bowls instead of steak or beef tacos one night. Simple Ways to Eat More Plants has additional recipes and ideas to help you get started.
- Understand serving size. Do you know what a recommended serving of meat looks like? Many of us assume that it’s “one” of something, like one burger, one steak or one pork chop. But you can end up eating a lot more than a serving when you think of it that way. A recommended serving of meat is the size of a deck of cards or the palm of your hand.
- Switch your mindset. If you’re used to having red meat as the focus of each meal, try to think of it as a side dish or a luxury instead. For example, instead of a large steak or burger with a small salad on the side, try a large salad, loaded with vegetables, topped with a few thin slices of steak.
- Avoid processed meats. Processed meats contain high amounts of additives and chemicals, which may increase your risk for heart disease and cancer. Studies show that highly processed meat intake is associated with greater risk of breast, colorectal, colon, rectal and lung cancers. Try to eat fresh lean meat when possible and avoid processed meats like bacon, salami, hot dogs and sausage.
- Make healthy choices. Cardiovascular disease is the leading cause of death in the U. S. and around the world. While reducing your consumption of red meat can lower your risk, it’s just one of many lifestyle choices that can contribute to your overall health and wellness. Heart-healthy choices like maintaining a healthy weight, being active, and quitting smoking are all additional ways to help your heart stay healthy.
- Get support. The Department of Veterans Affairs (VA) offers several resources to help you reach your nutrition goals, including:
- Registered dietician nutritionists who can review your eating habits and create a personalized nutrition plan.
- Healthy Teaching Kitchen program that provides classes to learn more about nutrition, cooking skills, and quick and easy recipes to make healthy dishes at home.
- Cookbooks and recipes to help create new, heart-healthy meals such as a crunchy taco salad that uses lean ground turkey and vegetables.
Learning more about how red meat can impact your health ensures you can make the best decisions for your health and wellness moving forward!