Meat consumption increases heart risk, according to study 0:59
(CNN) -
Eating beef, lamb, pork and processed meats increases your risk of future coronary heart disease, according to a new meta-analysis of studies conducted on more than 1.4 million people who were followed. for 30 years.
Coronary heart disease is the leading cause of death and disability in the world.
It develops when fatty deposits of cholesterol create a buildup of plaque on the walls of the arteries that supply blood to the heart.
According to the study, published Wednesday in the journal Critical Reviews in Food Science and Nutrition, the risk of coronary heart disease increases as the amount of meat increases.
For every 50 grams of beef, lamb and pork consumed, the risk of coronary heart disease increased by 9%.
A recommended serving of meat is about 85 grams, the size of a bar of soap or a deck of cards, according to the American Cancer Society.
For every 50 grams of processed meats such as bacon, ham or hot dogs consumed, the risk increased by 18%.
"Processed meat appears to be worse for coronary heart disease," said study co-author Anika Knüppel, a nutritional epidemiologist with the department of population health at the University of Oxford.
"This is in line with what has been discovered in the case of bowel cancer, in which processed meat has been shown to be associated with a greater increased risk than red meat," Knüppel said.
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Doesn't 9 to 18% seem like such a big risk?
It may be, considering that few people eat less than 56.6 grams of red or processed meat at any one meal.
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Take for example a dinner in a restaurant of a typical cut of beef.
The steaks, sirloins, strips and ribs eaten in a restaurant can weigh between 255 and 340 grams.
That means you could easily consume 142 to 198 grams of beef in a single meal.
Did you have bacon for breakfast?
The risk is even higher.
No problem with poultry
The report also offers good news for carnivores: There appears to be no link between eating poultry, such as chicken and turkey, and an increased risk of coronary heart disease.
Most types of poultry, considered lean meats, do not contain the levels of saturated fat found in red meat, nor the high levels of sodium found in processed meats.
Saturated fat plays an important role in the development of plaque on the walls of the arteries, a key factor that contributes to blockages associated with coronary heart disease.
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Sodium can raise blood pressure, also restricting blood flow to the heart.
Switch to a plant-based diet
Studies have shown that the best diets to reduce the risk of heart disease are plant-based.
In the US News & World Report ranking of the best diets for heart health, the Mediterranean diet tied with the DASH diet and the Ornish diet for top honors in the best heart-healthy diet.
The Ornish diet was created in 1977 by Dr. Dean Ornish, founder of the California non-profit Preventive Medicine Research Institute.
Ornish claims that the diet is the only scientifically proven program to reverse heart disease in a randomized clinical trial without drugs or surgery.
However, experts have said that the diet is restrictive and difficult to follow.
The DASH diet is often recommended to lower blood pressure.
Its premise is simple: eat more vegetables, fruits and low-fat dairy products, while reducing foods high in saturated fat and limiting salt intake.
The meal plan includes three whole grains a day, four to six servings of vegetables, four to six servings of fruit, two to four servings of dairy, and several servings of lean meat and nuts / seeds / legumes.
Studies show that following this diet can lower blood pressure in a matter of weeks.
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The Mediterranean diet took the gold medal for the best overall diet in the 2021 rankings. This recognition is not surprising, as numerous studies have shown that the Mediterranean diet can reduce the risk of diabetes, high cholesterol, dementia, memory loss, depression and breast cancer.
Food from the sunny Mediterranean region has also been linked to stronger bones, a healthier heart, and a longer life.
The Mediterranean diet was named the best for 2021
The diet is based on simple, plant-based cuisine, with most meals focusing on fruits and vegetables, whole grains, legumes, and seeds, with some nuts and a strong emphasis on food. extra virgin olive oil.
Say goodbye to sugar and refined flours, except on rare occasions.
Fats other than olive oil, such as butter, are rarely, if ever, consumed.
Meat can make a rare appearance, usually just to add flavor to a dish.
Instead, meals can include eggs, dairy, and poultry, but in much smaller portions than the traditional Western diet.
Fish, however, is a staple food.
Do you want the Mediterranean diet to be one of your goals this year?
Start by cooking one meal a week of legumes, whole grains, and vegetables, using herbs and spices to add flavor.
When one night a week is a piece of cake, add two and, from there, prepare all your meals without meat.
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