Red meat and the risk of high blood pressure
Many studies have shown that eating a lot of red meat regularly can increase the risk of high blood pressure. Data analysis from 31,134 people in the period of 2003 - 2016 shows that the group with the most meat consumption (top 20%) has a 39% higher risk of high blood pressure than the group with the least meat. Another study showed that eating 200g of red meat/day or more increased the risk by 40%.
Notably, unprocessed red meat in moderation can have little impact, but processed meats such as sausages and bacon significantly increase the risk when consumed over 17g/day.
The high sodium, nitrate and saturated fat content in processed meats can harm blood vessels, increase blood pressure and the risk of heart disease, says Dr Robert Burakoff, MD, a digestive specialist at Harvard Medical School (USA).
Why can red meat be harmful to the heart?
saturated fat: Increases bad cholesterol (LDL), promotes atherosclerosis. A piece of 85g beef is rich in about 6g of saturated fat, equivalent to 30% of the recommended daily limit.
TMAO (Trimethylamine N-oxide): Formed when digesting red meat, it is associated with atherosclerosis and high blood pressure.
Sodium: Processed meats contain 4 times more sodium than fresh meat, which directly increases blood pressure.
nitrates, nitrates: Additives stored in processed meats, which can damage blood vessels.
Heme iron: Although necessary for health, high doses of red meat can create oxidative stress that damages cells.
Safe consumption level
The American Heart Association recommends:
Unprocessed red meat: 50 - 100g/day.
Processed meats: Less than 50g/day, ideally the maximum limit.
Some studies have shown that eating less than 3.5 servings of red meat per week may reduce the risk of premature death. Replacing red meat with white meat, fish, eggs or vegetable protein can reduce the risk of cardiovascular disease.
Heart-healthy diet and blood pressure
Increase whole grains, green vegetables, and fruits.
Choose low-fat or non-fat milk.
Prioritize lean protein: fish, leather poultry, beans, nuts.
Limit salt, added sugars and trans fats.
adjusting your diet, especially reducing processed meats, combined with exercise and a healthy lifestyle, is key to controlling your blood pressure and protecting your heart, Dr. Burakoff emphasizes.
Red meat provides essential protein and nutrients but needs to be eaten with control. Reducing processed meats, prioritizing healthy foods and maintaining a scientific lifestyle will help stabilize blood pressure and reduce the risk of heart disease.
