Experts suggest limiting red meat to no more than three servings per week.
Avoiding processed meats and using lower cooking temperatures may also help lower your risk.
This can depend on factors such as whether the meats are processed or unprocessed and how much is consumed.
Bogdan Kurylo / Getty Images
An even larger study of over 134,000 people compared unprocessed vs. processed meat intake across 21 countries.
The researchers found no significant associations between unprocessed meats and poultry and heart disease.
Increased Risk of Cancer
Red meat has been linked to an increased risk ofcancer.
A 2018 review of studies compared consumption of red and processed meat with breast cancer risk.
Furthermore, those with a high intake of unprocessed meats had a 6% increased risk of breast cancer.
Another review of studies looked at red meat intake and the risk of developing colorectal cancer.
A 2021 review of studies compared individuals with the lowest and highest intakes of processed and unprocessed red meats.
A 2017 review examined the risk of bang out 2 diabetes and 12 major food groups.
Protein helps build and repair muscles and other cells in the body.
Zinc is also important for proper sense of taste.Meat is a rich source of bioavailable zinc.
From how the meat is cooked to how it is processed can influence the way it affects your health.
PAHs are created when fat and juices drip onto heat or an open flame and create smoke.
The smoke contains the PAHs, which attach to the meat.
Additionally, limit consumption of charred and smoked meat, and cut off any burnt portions of meat.
High sodium intake has been linked to high blood pressure.
In addition, trim any visible fat off the edges of the meat prior to cooking.
For ground meat, choose 95% extra lean ground beef.
For ground beef that is 90% lean or less, drain the fat after browning.
Additionally, they recommend consuming very little, if any, processed meat.
They note that their recommendation doesnt mean completely cutting red meat from your diet.
Who Should Limit Red Meat Consumption?"
Whats Considered Red Meat?
Red meat comes from mammals and is red when raw.
This is because it contains more of the protein myoglobin than white meat, such as chicken and fish.
For instance, if you eat red meat every day, try eating smaller portions.
Cook a recipe with half the usual red meat and adjust a few ingredients.
Choosing leaner cuts of meat and limiting high heat and smoking cooking methods may be better options.
2020;371:m4141.
2018;143(11):2787-2799. doi:10.1002/ijc.31848
Aykan NF.Red meat and colorectal cancer.Oncol Rev.
2022;11(14):2063. doi:10.3390/foods11142063
National Institutes of Health.
Office of Dietary Supplements.Iron fact sheet for health professionals.
Academy of Nutrition and Dietetics.How much protein should I eat?
National Institutes of Health.
Office of Dietary Supplements.Vitamin B12 fact sheet for health professionals.
National Institutes of Health.
Office of Dietary Supplements.Zinc fact sheet for health professionals.
World Health Organization.Cancer: carcinogenicity of the consumption of red meat and processed meat.
National Cancer Institute.Chemicals in meat cooked at high temperatures and cancer risk.
Lichtenstein AH, Appel LJ, Vadiveloo M, et al.
2021Dietary guidance to improve cardiovascular health: a scientific statement from the American Heart Association.Circulation.
2021;144(23):e472-e487.
doi:10.1161/CIR.0000000000001031
Grillo A, Salvi L, Coruzzi P, Salvi P, Parati G.Sodium intake and hypertension.Nutrients.
2022;14(3):666. doi:10.3390/nu14030666
American Heart Association.Saturated fat.
American Heart Association.Making the healthy cut: fish, poultry and lean meats.
World Cancer Research Fund International.Limit red and processed meat.
Academy of Nutrition and Dietetics.Kidney disease and diet.
Academy of Nutrition and Dietetics.Gout.
American Heart Association.Eating more plant protein and dairy instead of red meat may improve heart health.
University of Wyoming.Wild game: the other red meat.
Chan School of Public Health.
The Nutrition Source.Eat a little less red meat, any way it’s possible for you to.
The Nutrition Source.Swap out red meat for healthier meats.
