Risks Of Red Meat
So, what, exactly, are the risks of consuming too much red meat? According to Best, excessive red meat can lead to heart disease and obesity. "Heart disease and obesity are the main diseases associated with a diet high in red meat," she says. "This is because of the meat's high saturated fat content which leads to an increase in cholesterol and artery blockages along with triglycerides." Too much red meat can also lead to digestive issues like gut inflammation and irritable bowel syndrome.
Even though not all fat is bad, the saturated variety typically found in red meat can cause a variety of health risks. "Saturated fats lack a double bond between the individual carbon atoms that connect the fatty acids, while unsaturated fatty acid has at least one, sometimes more, carbon atoms that provide a connection," Best explains. Yikes!
Swap Out Red Meats For Lean Proteins Like Poultry
Instead of red meat, Best recommends swapping out red meats for poultry. Lean proteins like chicken and turkey provide high protein levels like red meat without the health risks and fat content. "Poultry, including chicken and turkey, are excellent sources of protein," she tells us, pointing out that "they are unique in that they can be prepared in a wide variety of ways to keep their fat content low. These include grilling, baking, and roasting to name a few."
Luckily, just about anything you can do with red meat, you can also do with poultry! You can make healthy grilled chicken (the healthiest way to cook this poultry), ground turkey for tacos, and you can even make a turkey burger or turkey bacon. When you consider all the health benefits of this easy swap, we think it's more than worth it to reduce your red meat consumption and at least try out some lean poultry a few meals a week.
While poultry is Best's top recommendation for lean protein, there are a myriad of other foods to choose from in this category. She also suggests incorporating other lean proteins like Greek yogurt, tofu, eggs, salmon, and more into your daily diet.
The Bottom Line
So, limiting your intake of saturated fats as much as possible is essential if you want to keep your heart (and your whole body) in great shape. Instead, you can make healthy swaps like choosing chicken or turkey over red meat to improve your overall health. You can top your meals with slices of grilled chicken, swap your breakfast cereal for eggs, or eat a cup of Greek yogurt for dessert. The possibilities are endless!