For many years now, scientific research has suggested a link between red meat intake and heart disease. This correlates with the American Heart Association urging people to limit the amount of red meat consumed, pointing toward a healthier diet of poultry, fish, and beans. (1)
What Is Red Meat?
Red meat is usually one of the following – beef, veal, pork, lamb, or mutton. In processed form, it is most commonly consumed as bacon, sausages, hot dogs, hamburgers, salami, pepperoni, or ham and undergoes processing with additives and preservatives to ‘improve’ taste and shelf-life. (2)
How much you can eat varies from person to person, however, it is recommended that you consume no more than 3 portions, 350g of red meat per week. (3)
New Evidence Shows Stronger Links Between Processed Red Meat and Heart Disease
New research is now showing stronger links between red meat and heart disease. One study at the Queen Mary University of London, UK, examined the connection between red meat consumption and imaging measures of heart health.
The study included 19,408 participants of the UK Biobank, a type of biorepository that stores biological samples for use in research.
The researchers studied self-reported red and processed meat intake from the participants, analyzing associations of heart anatomy and function.
Three types of heart measures were examined with analysis adjusted for other factors that may impact results such as age, sex, deprivation, education, smoking, alcohol, exercise, high blood pressure, high cholesterol, diabetes, and body mass index (BMI) as a measure of obesity. (4)
The researchers found that a higher intake of red and processed meat was related to an increased risk to heart health, in all observed areas. Specifically, participants with a higher red meat intake had smaller ventricles (the two lower chambers of the heart), poorer heart function, and firmer arteries; all indicators of cardiovascular health deficiencies. Researchers also found that in those eating a higher amount of oily fish, heart function improved, with arteries having more elasticity.
Study author Dr. Zahra Raisi-Estabragh, said, “The findings support prior observations linking red and processed meat consumption with heart disease and provide unique insights into links with heart and vascular structure and function. For example, greater red meat intake may lead to raised blood cholesterol and this, in turn, causes heart disease.” (4)
Healthy Eating To Improve Your Heart
As the study showed, eating higher quantities of red meat is linked to a greater risk of heart disease. So, it follows that improving your diet is key to a healthy heart.
Moving away from red meat, processed foods, and fast-food consumption, and filling your diet with nutrient-rich superfoods, full of vitamins and minerals is key to a healthy lifestyle, both physically and mentally.
Information can be a minefield, however, one of the simplest and easiest solutions is to read and follow Dr. Partha Nandi’s SuperFoods cookbook 2020 edition (available free to download).
Within this special edition, Dr. Nandi lists 18 incredibly powerful superfoods along with 60 healthy and delicious recipes, giving you a head start to creating a healthier lifestyle.
My Personal RX:
Having explored the connections between diet and heart health, it’s important to also consider how our lifestyle habits can influence these factors. Here are my personal recommendations, developed over years of practice in the medical field:
- Adopt a Balanced Diet: My first suggestion is to maintain a diet rich in fruits, vegetables, lean proteins, and whole grains. The emphasis should be on reducing the intake of red and processed meats, which have been found to increase the risk of heart disease. Conversely, include more servings of oily fish, which are known to enhance heart function.
- Regular Exercise: In addition to adopting a balanced diet, physical activity is a must for cardiovascular health. Find an exercise regime that suits your interest and lifestyle – it could be anything from walking and running to swimming or yoga.
- Get in Touch with Nature: Spending time outdoors, in nature, can have profound benefits for mental health and can help manage stress levels. This could include activities like gardening, hiking, or even a simple daily walk in a park.
- Download the Superfoods Cookbook: To further support your dietary transformation, I recommend downloading a free copy of my Superfoods Cookbook. This cookbook will offer you a wealth of healthy, delicious recipes, providing a practical guide to integrating nutrient-rich foods into your daily meals.
- Supplement with the Complete Turmeric Matrix: Lastly, consider supplementing your diet with my Complete Turmeric Matrix. This carefully formulated supplement is designed to reduce inflammation and support cardiovascular health, enhancing your overall well-being.
- Supplement with N-Acetylcysteine (NAC): NAC helps enhance circulation by dilating blood vessels, which facilitates the flow of more blood, carrying increased oxygen and nutrients. It also boosts nitric oxide production, thus improving heart circulation and potentially reducing the risk of a heart attack. Take my Pure N- Acetyl Cysteine supplement daily.
- Optimize your health and wellness: by downloading my free comprehensive 50-page step-by-step Protocol guide.
Incorporating these habits into your daily routine can significantly contribute to improving your heart health and overall wellness. It’s crucial to remember that the journey to good health is gradual and requires consistency – every small change you make can have significant long-term benefits.