Eating Processed Meat Raises Heart Disease Risk
< Mar. 10, 2010 > -- Eating processed meat like hot dogs, bacon, and lunch meat significantly increases risk of heart disease and diabetes, according to a new analysis from Harvard researchers of more than 20 studies. Unprocessed red meat, on the other hand, doesn't appear to raise risk of either condition.
"Processed meat" refers to meat preserved by smoking, curing or salting, or by adding chemical preservatives. Researchers who presented the study last week at an American Heart Association conference in San Francisco, defined "red meat" as unprocessed meats such as beef, hamburger, lamb, and pork.
Limit Processed Meat to One Serving a Week
Sodium and preservatives, rather than fat, appear to be the culprits in processed meat, according to lead researcher Renata Micha, a research fellow at the Harvard School of Public Health. "When we looked at average nutrients in unprocessed meats and processed meats eaten in the U.S., we found that they contained similar amounts of saturated fat and cholesterol," she explains. "In contrast, processed meats contained, on average, four times higher amounts of sodium and two times higher amounts of nitrate preservatives."
"To lower risk of heart attacks and diabetes, people should avoid eating too much processed meats--for example, hot dogs, bacon, sausage or processed deli meats," says Micha. "Based on our findings, eating up to one serving per week would be associated with relatively small risk."
Both Red and Processed Meat Contain Unhealthy Fats
While red meat by itself may not be a cause of heart disease and diabetes, other research has shown the downside of a diet that includes lots of red meat and processed meats, according to Samantha Heller, a registered dietitian, clinical nutritionist and exercise physiologist in Fairfield, CT.
Both red and processed meat, and foods like butter and cheese, are high in saturated fat and have been linked to chronic disease, Heller notes, adding that people should limit consumption of them as well.
"Going low- or no-fat with dairy products helps lower our intake of saturated fat," she advises. "Choosing healthy protein sources -- such as white-meat poultry, low-mercury fish, soy, nuts and beans -- and focusing on moving in the direction of a more plant-based diet will help us all live longer, healthier lives."
Dr. Gregg Fonarow, a professor of cardiovascular medicine at the University of California, Los Angeles, agrees, saying that "various studies have suggested that higher levels of consumption of red and processed meat is associated with higher risk of heart disease, stroke, diabetes, cancer and premature death."
However, the results have not always been consistent, and some earlier studies have suggested differences in health risk between unprocessed red meat and processed meat, Fonarow explains.
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Watch Out for Sneaky Sodium
Processed meats aren't the only foods that contribute lots of sodium to the American diet. Tomato sauce, soups, canned foods, and prepared mixes generally come fully loaded too. Commercial baked goods, condiments, cereals, cheese, and salad dressings also can contain high amounts of sodium.
The American Heart Association suggests eating less than 1,500 mg of sodium a day. That's about half a teaspoon of table salt. If you have high blood pressure your doctor may advise you to eat even less, or avoid salt altogether.
Read labels on prepared and packaged foods to find out how much sodium they contain. Sodium can also sneak into your diet through table salt, over-the-counter medications like antacids, and even some prescription medications.
Always consult your physician for more information.