by Sandee LaMotte | CNN
Eating beef, lamb, pork and processed meats will increase your risk of coronary heart disease later in life, according to a new meta-analysis of studies of more than 1.4 million people who were followed for 30 years. was.
Also called coronary artery disease, this condition is The leading cause of death and disability globally. It develops when a fatty deposit of cholesterol creates plaque buildup on the walls of the arteries that supply blood to the heart.
Coronary heart disease risk increased as meat intake increased study published on Wednesday In the journal Critical Reviews in Food Science and Nutrition.
For every 1.75 ounces (50 grams) of beef, lamb and pork eaten, the risk of coronary heart disease increased by 9%. The recommended serving of meat is about 3 ounces (85 grams), the size of a bar of soap or a deck of cards. According to the American Cancer Society.
For every 1.75 ounces (50 grams) of processed meat such as bacon, ham or sausage that was eaten, the risk increased by 18%.
“Processed meat appears to be worse for coronary heart disease,” said study co-author Anika Knuppel, a nutritional epidemiologist at the University of Oxford’s Department of Population Health.
“This is in line with what has been found for bowel cancer, where processed meat has been shown to be associated with a higher increase in risk than red meat,” Knuppel said.
Nine to 18% doesn’t sound like that much risk? This can happen if you consider that some people eat less than 2 ounces of red or processed meat at any given meal.
Take a restaurant meal of a specific cut of beef as an example. Filets, sirloins, strip and rib eye steaks eaten at steakhouses can weigh between 9 and 12 ounces (255 to 340 grams). This means you can easily consume about 5 to 7 ounces (142 to 198 grams) of beef in one meal. Did you have bacon for breakfast? Your risk is even greater.
no problem with poultry
The report also offered some good news for carnivores: There was no association between eating poultry, such as chicken and turkey, and an increased risk of coronary heart disease.
Considered a lean meat, most types of poultry do not contain the same level of saturated fat as found in red meat, nor the high levels of sodium that are part of processed meat. Saturated fat plays a major role in the development of plaque on the walls of arteries, a major contributor to the blockages associated with coronary heart disease. Sodium can raise blood pressure, also limiting blood flow to the heart.
switch to a plant based diet
Studies have shown that the best diet for reducing the risk of heart disease is plant-based. In Ranking of the Best Diets for Heart Health by US News & World ReportThe Mediterranean diet is linked to the DASH diet and ornish diet For top honors in Best Heart-Healthy Diet.
The Ornish diet was created in 1977 by Dr. Dean Ornish, founder of the nonprofit Preventive Medicine Research Institute in California. Ornish calls diet the only scientifically proven program reverse heart disease in a randomized clinical trial without drugs or surgery. However, experts have said that the diet is restrictive and hard to follow.
The DASH diet is often recommended for lowering blood pressure. Its premise is simple: Eat more vegetables, fruits and low-fat dairy foods, while minimizing any high-saturated-fat foods and limiting salt intake.
The meal plan includes three whole grain products each day, four to six servings of vegetables, four to six servings of fruits, two to four servings of dairy products and several servings of lean meats and nuts/seeds/legumes.
Studies has shown that following this diet can lower blood pressure within a few weeks.
Mediterranean diet Won the Gold Medal for Overall Best Diet in the 2021 rankings. Such high praise is not surprising, as several studies have found that a Mediterranean diet may reduce the risk of Diabetes, high cholesterol, Madness, Memory loss, depression and Breast Cancer. Even the food of the sunny Mediterranean region. has been linked to strong bones, a healthy heart and long life.
The diet features simple, plant-based cooking, with the majority of each meal focused on fruits and vegetables, whole grains, beans and seeds, with a heavy emphasis on some nuts and extra virgin olive oil. Say goodbye to refined sugar and flour except on rare occasions. Fats other than olive oil, such as butter, are rarely consumed.
Meat can make a rare appearance, usually just to flavor a dish. Instead, the diet may include eggs, dairy, and poultry, but in much smaller portions than in the traditional Western diet. Fish, however, are a staple.
Want to make the Mediterranean diet one of your goals this year? Begin by cooking one meal each week based on beans, whole grains and vegetables, using herbs and spices to add punch. When one night a week is a breeze, add two, and build up your non-vegetarian diet from there.
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