It’s no secret that consuming processed meats can negatively impact both your figure and cardiovascular health. These meats, often high in unhealthy fats and packed with excessive amounts of salt, have been linked to weight gain and a heightened risk of heart disease.
To gain deeper insights, we consulted with nutritionists, dietitians, and other health professionals to identify six varieties of processed meats that you should either completely avoid or significantly limit if you aim to adopt a heart-healthy diet and prevent weight gain as you step into the new year.
Experts Share 6 Kinds of Meat to Steer Clear of to Reduce Risks of Weight Gain and Heart Disease
1. Breakfast Sausages
Sausages, a widely favored type of processed meat, are often linked to weight gain and a heightened risk of heart disease because of their ingredients and preparation techniques. These meats are generally rich in saturated fats and calories, which can lead to higher cholesterol levels and weight gain when eaten frequently.
"Sausages often contain various additives like nitrites, nitrates, fillers, and flavorings. They are typically high in saturated fat and sodium, contributing to weight gain and increased heart disease risk," Krutika Nanavati, registered dietitian and nutritionist, tells us. She advises opting for leaner meats or choosing turkey sausage as a healthier option instead.
2. Hot Dogs
Grilled hot dogs, while undeniably tasty and a staple at many barbecues, are highly processed meats that can significantly hinder your efforts to lose weight and maintain heart health. According to Lisa Richards, registered nutritionist and creator of The Candida Diet, "hot dogs are often highly processed and made from low-quality meat, including trimmings and by-products." The extensive processing involves the incorporation of additives, preservatives, and alarmingly high levels of sodium, contributing to negative health effects.
Richards further highlights the adverse effects of hot dogs on weight and heart health, stating, "Hot dogs are typically high in unhealthy saturated and trans fats, which can contribute to weight gain, elevated cholesterol levels, and increased risk of heart disease." Additionally, the cooking methods used, such as grilling and frying, can produce carcinogenic compounds like nitrosamines, compounding the health concerns associated with this beloved but perilous food.
"Consuming hot dogs has been associated with an increased risk of certain cancers," she goes on. She also notes that choosing healthier alternatives like lean cuts of meat or plant-based options is recommended for those seeking a more nutritious choice."
3. Bacon
Bacon, a cherished yet fatty processed meat, brings about health concerns primarily due to its high sodium levels and added preservatives. These ingredients can play a significant role in weight gain and the development of heart disease. The substantial salt content in bacon often leads to water retention and an increase in blood pressure, both of which elevate the risk of cardiovascular complications.
"High in sodium and saturated fat, bacon is frequently cured and smoked, adding nitrates and nitrites. These factors contribute to weight gain and potentially increase heart disease risk," says Nanavati. Turkey bacon could be a good compromise for those seeking healthier alternatives.
4. Deli Meat
Planning to make sandwiches for a festive get-together? It might be worth rethinking your choice of meats. Processed meats, such as salami, bologna, and others, are generally best left off the menu if you're looking out for your health. This is mainly because they contain high levels of sodium. Among these, deli ham stands out as especially worrisome, with many popular brands containing sodium amounts that nearly reach half of the recommended daily intake, according to Richards.
"Sodium is used for both taste and preservation of deli meats and ham," Richards warns. The excessive sodium intake associated with deli ham can lead to bloating, water retention, and high blood pressure. It may also contribute to the accumulation of belly fat, further raising the stakes for heart health. The high sodium content not only poses immediate risks such as bloating and water retention but also raises concerns about long-term cardiovascular health. Individuals looking to safeguard their hearts may consider exploring lower-sodium alternatives or, even better, incorporating lean protein sources that are kinder to the heart.
As Richards emphasizes, "for those needing to follow heart-healthy diets, processed meats like deli ham are best avoided or consumed in moderation."
5. Fried Chicken
Golden-fried chicken can be a scrumptious highlight at social events or celebrations, though it might not be the best choice for those mindful of their health. While choosing chicken instead of red meat can appear to be a wiser option, the way it's cooked plays a crucial role. Fried chicken, whether it's served as crunchy tenders or a beloved sandwich, brings with it numerous potential health issues.
According to Jesse Feder, RDN, CPT, "chicken fingers or fried chicken contains very high amounts of inflammatory saturated fats, calories, and sodium." These inflammatory saturated fats can elevate LDL or bad cholesterol levels, leading to the formation of clogged arteries—a precursor to heart issues. Feder emphasizes the detrimental impact of sodium overload, stating, "Too much sodium can cause increases in blood pressure, which is also damaging to the heart."
Additionally, the calorie content of fried chicken poses a threat to weight management, potentially causing unwanted weight gain that places undue strain on the heart. In light of these concerns, individuals seeking to prioritize heart health may want to reconsider their choice of fried chicken in favor of grilled alternatives.
6. Beef Patties/ Cheeseburgers
Nutrition expert Lisa Andrews points out that a lot of commercially-produced beef patties, often used in cheeseburgers, might not be the healthiest option for individuals who are aiming to lead a nutritious lifestyle. "Most traditional cheeseburgers are made with cheap ground beef, which tends to be higher in fat and calories than lean ground beef," she explains.
"Topped with high-fat cheese and sandwiched between a refined flour bun, this meal is a disaster for your heart health and waistline," she adds. She goes on to say that "adding ketchup (a source of sodium) doesn't help." But fret not, as Andrews provides a promising alternative: "Try a turkey burger with sliced avocado. Turkey is lower in saturated fat than beef, and avocado adds a creamy texture to the sandwich plus heart-healthy monounsaturated fat. Use a whole-grain bun in place of a traditional bun."
The Bottom Line
Processed meats, such as bacon, breakfast sausages, red meats, ground beef patties, and similar products, typically contain high levels of unhealthy fats and are often loaded with excessive amounts of salt. Consuming these foods has been associated with an increased likelihood of weight gain and a greater risk of developing heart disease.
However, this does not imply that indulging in them occasionally will inevitably lead to weight gain or heart issues. Health professionals emphasize the importance of consuming these meats in moderation, if at all, to maintain overall well-being.
