There are several factors that can impact the health of your heart and possibly clog your arteries, from the amount of sleep you get to your stress levels and more. However, one of the most important things to consider is your diet. Unfortunately, many of your favorite foods might be taking a toll on your cardiovascular health and raising your risk of heart disease over time, including one type of meat in particular.
To learn more about the worst type of artery-clogging meats for your health, 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 agreed that staying away from processed red meat as much as possible is crucial for keeping your heart in tip-top shape. Learn more about the risks of this type of meat below.
Processed red meat
As much as we love ordering a calorie-laden Big Mac or throwing a few hot dogs on the grill for dinner, we're sad to admit that, according to Dr. Seitz, "the number one artery-clogging meat to avoid for heart health is processed red meat." Major offenders include options like bacon, sausage, hot dogs, and deli meats. Say it ain't so! "These foods are high in saturated fat and sodium, which can increase your risk of developing coronary heart disease," he warns.
Ultimately, fat, salt, and other additives and preservatives can even "further increase your risk of health problems such as diabetes, stroke, and even cancer," Yikes!
In general, processed foods should be avoided as much as possible for your overall health, especially when it comes to your heart. Meat is no exception. As Dr. West notes, "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."
Does that mean you have to cut out red meat cold turkey? Maybe not. According to Dr. West, red meat can be fine in moderation. "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," he recommends.
What to swap red meat with
While cutting down on processed red meat, it's important to have other healthy protein options. Luckily, there are plenty of tasty ones out there. Lean poultry, such as grilled chicken or turkey, is always a good way to go. "Lean poultry is a great source of protein without the unhealthy fats found in red meat," Dr. Seitz says. "Additionally, it's low in sodium, so you can still enjoy the flavor without worrying about increasing your risk of heart disease." Perfect.
However, plant-based proteins, such as beans, lentils, and tofu, also make a fantastic alternative. "These foods provide more vitamins, minerals, and fiber than processed red meat and are a much healthier dietary option for heart health," he concludes.
The bottom line
Ultimately, keeping your heart healthy will require you to practice a range of healthy habits each day. And when it comes down to it, maintaining a healthy diet is one of the best things you can do not only for your heart, but also for your overall wellbeing. This means limiting your intake of foods like processed red meat and making healthy swaps regularly is always a good idea.
