RED MEAT INTAKE ASSOCIATED WITH INCREASED RISK OF CHRONIC DISEASE

A large new analysis has found that eating red meat, especially processed red meat, may shorten your life, while consuming more fish and poultry may extend it. 

Although red meat is rich in protein, iron and other nutrients, it is also one of our main sources of unhealthy saturated fats that have been found to increase blood cholesterol, cardiovascular disease, and inflammation.    Like previous studies, this research found that red meat is associated with a higher risk of dying from heart disease, cancer, and other chronic diseases.

Dr. Frank Hu and his team at Harvard University tracked the diets and health of more than 120,000 adult men and women in the U.S. over 28 years.  Researchers calculated participants average daily intake of red meat and other foods. Hu's group calculated that for every daily serving of red meat (i.e. 3 oz. cooked), the risk of dying increased 12%. 

The researchers also found that replacing a daily serving of red meat with a serving of fish, poultry, nuts, legumes, low-fat dairy products or whole grains decreased the risk of dying during the study period.  The risk of death decreased by 7% for fish (3oz.), 14% for poultry (3 oz.), 19% for nuts (1 oz./1/4 c.), 10% for legumes (1/2 c.), 10% (1 c.) for low-fat dairy products and 14% (1 oz/1/2 c.) for whole grains.

Processed red meats appear to be even more detrimental than unprocessed meats. The researchers found the risk dying during the study period increased to 20% for each serving of processed meat consumed.  Processed red meat such as cold cuts, bologna, sausage, and hot dogs are especially unhealthy because they are high in sodium which can increase blood pressure and are often preserved with nitrites which have been found to increase the risk for cancer as well as other health problems.  Of note, another recent study, revealed an additional drawback to consuming processed red meats.   In this study, researchers found that processed meat products can worsen symptoms of airway diseases like emphysema and chronic bronchitis. These diseases, which cause inflammation of the lungs make it difficult for a person to breathe.  Researchers reported that the nitrates used as preservatives in cured meats produce reactive nitrogen species that could damage lung tissue, and consumption of these food items can raise the risk of hospitalization among patients with lung problems. 

What to do:  Try to cut back to eating red meat, especially processed meat, to once or twice a week.  On other days, substitute chicken, fish, beans, soy, eggwhites, or nonfat dairy for your protein sources.  When you do eat meat, choose lean cuts lower in the unhealthy saturated fats of meats.  Trim off the fat around your cuts before cooking.  When having processed meats, aim for items that are reduced in sodium.  Also, check the ingredients list and choose items that do not have nitrite preservatives.