Over time, our bodies become more vulnerable to chronic diseases such as heart disease, diabetes, and cancer. For this reason, it’s especially crucial to maintain a diet that’s as healthy as possible as we age. While you may have already considered the effects of eating harmful fast food (like these orders) or overindulging in sugary treats like these, it’s also important to evaluate the quality of the protein you’re consuming each day. As it turns out, processed meats can be some of the biggest offenders when it comes to heart health issues. In fact, there are two varieties in particular that experts warn against: deli meat and canned meats.
To learn more about how these processed meats can harm your health over 40 and get some advice on what to eat instead, we spoke to cardiologist Dr. Raed Bargout; nurse practitioner Caitlin Policastro; and dietitian Krutika Nanavati. Find all of their expert insight below.
1. Deli Meat (Especially Pork)
As convenient (and tasty) as it can be to add some sliced deli meat to your sandwiches, Dr. Bargout warns that these processed meats are some of the worst options out there for your heart health. That means you should especially avoid them as you age and your risk of cardiovascular issues such as heart disease increases.
"Processed deli meat is on the top of the list for food that can increase the risk of cardiovascular events including heart attacks and stroke," he says.
Policastro echoes this sentiment, calling out pork in particular (such as ham and roast pork) as one of the worst culprits when it comes to poor heart health. "Besides the fact that [it’s] is loaded with saturated fat—leading to cardiovascular problems, high cholesterol, weight gain and more—most pigs are given high doses of antibiotics to keep them alive prior to being slaughtered," she says. "In addition to being loaded with antibiotics, pigs have a difficult time eliminating toxins because their digestive systems are extremely basic, which compounds the problem." Yikes!
What to eat instead
So, does this mean you have to give up eating your favorite sandwiches for lunch? Absolutely not! Instead, you should just choose fresher meat options. For example, instead of reaching for packaged sliced ham, consider cooking and slicing your own turkey breast to have on hand at home. That way you can enjoy some delicious meat without all those preservatives that harm your health.
READ MORE: 5 Oven-Baked Chicken Recipes To Prepare This Week To Boost Weight Loss
2. Canned Meat
Canned meat is another convenient but unfortunately unhealthy option that experts warn against. There are a few reasons for this, but one of the biggest risks to consider is the fact that this food is typically packed with preservatives and additives that can take a toll on your health. That includes sodium, which you can learn more about the effects of here.
"High sodium, sugar, or preservatives are sometimes added to canned foods to improve their flavor these can increase the risk of cardiovascular diseases," Nanavati says, noting that "increased sugar levels can cause sodium to accumulate leading to calcium buildup, resulting in vasoconstriction and hypotension."
There's also the issue of one chemical in particular that can take a toll on several areas of your health. " "Many canned foods contain Bisphenol-A (BPA), a chemical that is known to cause hormone disruption and has been linked to a variety of health issues other than heart," she explains.
Additionally, meats lose much of their nutritional value in the canning process. "Since canning typically involves high heat, water-soluble vitamins can be lost as some vitamins are sensitive to heat," she says.
What to eat instead
Instead of buying canned meat, it's best to choose whole, lean meats that offer up lots of protein and nutrients without the additives. For example, if you enjoy canned tuna, try cooking up your own fish and shredding it yourself at home. That way, you can get all the healthy fats and vitamins it has to offer. While you may lose some convenience (and shelf life) when you choose to cook your meat fresh at home, it's the best way to ensure your overall health.
Find some of the best lean proteins to choose from here.
The bottom line
Ultimately, maintaining a healthy diet is about choosing nutritious, whole foods whenever possible. While enjoying a sandwich made with sliced ham or cooking a meal with some canned chicken every now and then won't kill you, it's best to avoid making deli meat and canned meat a regular part of your diet in order to stay as healthy as possible and reduce your risk of disease as you age.
