Skip The Red Meat For A Healthy Diet

If you are looking for a heart and cancer healthy diet, then it is best that you skip the red meat.

The Harvard School of Public Health issued a press release that states "...that red meat consumption is associated with an increased risk of total, cardiovascular, and cancer mortality."

This conclusion is based on the Harvard researchers observing 37,698 men from the Health Professionals Follow-up Study for 22 years, and 83,644 women from the Nurses' Health Study for 28 years. At the start of the study, both groups were free of cardiovascular disease and cancer. The participants completed questionnaires every four years to allow the researchers to assess their diets.

Study Results

The results indicated that

1. Regular consumption of red, especially processed red meat, was associated with an increased mortality risk.
2. One daily serving of unprocessed red meat was associated with a 13% increase in mortality risk.
3. One daily serving of processed red meat was associated with a 20% increase in mortality risk.

What is in Red Meat That Makes It Unhealthy?

Some of the ingredients in red meat and processed red meat that are linked to an increased risk of developing cardiovascular diseases and cancer are

1. Heme iron
2. Saturated fat
3. Sodium
4. Nitrites
5. And carcinogens formed during cooking.

What are healthy alternatives to Red Meat?

Replacing the red meat with a healthier protein source was associated with lowering the mortality risks by

1. 7% with fish
2. 10% with legumes
3. 10% with low fat dairy products
4. 14% with poultry
5. 14% with whole grains
6. And 19% with nuts.

What is Red Meat?

Red meat is dark in color when it is raw. Some examples include

1. Beef
2. Lamb
3. And Pork

What are Processed Red Meats?

Processed red meats have been treated by smoking, salting, curing and having preservatives added to them. Some examples are

1. Hot dogs
2. Bacon
3. Ham
4. And Deli Meats

According to the American Institute for Cancer Research, consuming more than 18 ounces of red meat each week increases your risk of developing colorectal cancer. If you still want to keep red meat in your diet, try to reduce your consumption to less than 18 ounces each week of cooked red meat, which is equivalent to 24 ounces of raw red meat.

Mediterranean Style Diet - The Healthy Diet Choice

For improved health and fitness, it is best to use the Mediterranean type of diet, which is considered one of the healthiest diets to follow. The Mediterranean type of diet includes

1. Lots of fruits and vegetables
2. Nuts
3. Legumes
4. Whole grains
5. Fish
6. Extra virgin olive oil
   
7. And small amounts of red wine.

Charles

References:

Harvard School of Public Health Press Release: Red Meat Consumption Linked to Increased Risk of Total, Cardiovascular, and Cancer Mortality

American Institute for Cancer Research: Red and Processed Meats: The Cancer Connection