This story has been updated since it was originally posted in 7/28/22 to include more expert insight
When it comes to heart health and avoiding disease, maintaining the right diet is essential. While there are tons of delicious, antioxidant-packed ingredients doctors recommend eating regularly to keep your heart in tip-top shape, there are also many foods that can worsen the risk of heart disease by raising your cholesterol and clogging your arteries—including one popular type of meat: red meat.
You’ve probably heard that red meat should be avoided as much as possible if you want to maintain your heart health. But why is that, exactly? To find out, we spoke to cardiologist Dr. Nitin Bhatnagar, D.O. and David Seitz, MD from Ascendant Detox. They gave us a run-down of the damaging effects of this meat and shared tips for switching your diet up to lead your healthiest life yet.
Red Meat And Heart Disease
As tasty as a juicy cheeseburger can be every now and then, Dr. Bhatnagar warns that frequently consuming red meat like beef, lamb, veal, and pork can lead to a myriad of health complications, including heart disease and other chronic illness like cancer. Say it ain't so!
Dr. Bhatnagar notes that numerous studies have been conducted to investigate the link between these conditions and red meat. "One such investigation revealed a dietary byproduct TMAO (Trimethylamine N oxide) that is formed by gut bacteria during digestion," he says, explaining that TMAO, which comes from the chemicals in red meat, can contribute to heart disease by clogging your arteries and causing clots. "TMAO enhances cholesterol deposits in arterial wall linings which increase risk for clot-related issues such as heart attack or stroke," he warns.
Additionally, the high saturated fat content of all that red meat is another major culprit when it comes to heart disease, cancer, and stroke when consumed in excess over time. Dr. Bhatnagar points out that it's also important to consider the way your meat is prepared, which could make things even worse. "Many of the foods are prepared with salt which further adds insult to injury," he says.
Dr. Seitz concurs, stressing that excessive consumption of processed red meat, in particular, will lead to clogged arteries. "The number one artery-clogging meat to avoid for heart health is processed red meat," he says, citing sausage, hot dogs, bacon, and deli meats as some of the biggest offenders. "These foods are high in saturated fat and sodium, which can increase your risk of developing coronary heart disease," he says. In fact, they can also "further increase your risk of health problems such as diabetes, stroke, and even cancer. Yikes!
Luckily, it's never too late to make a change if you're concerned about your health. "The good news is that TMAO effects are reversible," Dr. Bhatnagar shares, explaining that when participants in the aforementioned study stopped eating red meat, "the [TMAO] levels went down, linking the fact that changes in diet can in fact reduce heart disease." That's great news!
The bottom line
Of course, the key to a healthy diet is moderation, and small steps can still make a difference. If you really want to prioritize your heart health, Dr. Bhatnagar suggests swapping red meat for veggies and plant-based proteins as much as possible. "A balanced plant-based diet has been show to considerably reduce the risk of chronic illnesses and cardiovascular diseases," he concludes. Noted!
READ MORE: 3 Things To Stop Doing Because They Could Lead To Heart Disease
