Red Meats and Fats

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Limit Your Consumption of Red Meat

Even something that tastes good can be bad. 

“If we keep doing what we’re doing, we’ll keep getting what we’re getting.”

Eating red meat may sound harmless, but it can cause heart diseases. Heart disease is one of the leading causes of death in the US. 

Red meat includes muscles from mammals such as beef, pork, horse, goat, and lamb. Processed meat, on the other hand, are meats that went through a preservation process such as curing, smoking, or salting. The final product is usually high in sodium content which causes physiological imbalance in the body. They provide a good source of vitamins, minerals, and protein in creating a balanced diet. However, too much red and processed meat can lead to various health concerns such as cardiovascular diseases and cancer.

According to a study in 2018, the excessive consumption of red meat causes a high level of trimethylamine N-oxide or TMAO, a chemical byproduct in the gut when red meat digests. TMAO causes cardiovascular diseases such as high blood pressure and arterial blockage.

The American Institute of Cancer recommends three portions of 350-500g red meat weekly. Also, limit the amount of processed meat as well. 

Foods that can help lessen red meat consumption:

  • Try white meat like chicken or fish. These foods take faster to digest and contain no TMAO.
  • Go for fiber which gives the full feeling while containing little calories and high nutritional content. Most fruits and vegetables are high in fiber content. 
  • Eat dairy or yogurt once a day to help replenish good gut bacteria.