Several studies have shown that high consumption of red meat can increase the risk of developing cancer and heart disease. But replacing it with other protein sources with less fat can extend years of life.
There are people who have a hard time imagining a plate of food without meat. If you do not have a tender hamburger or a juicy steak with a garnish, there is no lunch or dinner. Meat, by the way, is an excellent source of protein and iron, two essential nutrients for the development of muscles and all body tissues. But even so, it carries some risks.
The bad news for lovers of red meat is that they also contain many fats, which accumulate in the body and are associated with the development of various diseases. In addition, the way of cooking sometimes also produces substances that can affect health.
A recent study by Harvard researchers – published in the Archives of Internal Medicine – has found that people who eat more red meat, whether fresh or processed, are more likely to die of cancer or heart disease.
After analyzing the eating behaviors of more than 120 thousand people who participated in two different studies (one in 38 thousand middle-aged doctors, for 22 years, and another in 84 thousand nurses, for 28 years), the researchers found that eating a Daily serving of about 85 grams of red meat increases the risk of dying from heart disease by 18 percent and cancer by 19 percent.
The risk is even greater for those who said they eat processed meat, such as ham, sausages and sausages. In this case, two servings of ham or sausage or sausage daily increase the risk of dying from heart disease by 21 percent and cancer by 16 percent.
Similarly, according to this study, replacing red meat with other protein sources with less fat, such as fish, chicken, beans, nuts, low-fat dairy and whole grains, can reduce the risk of early death from 7 to 19 percent.
On the other hand, a different study – in this case developed by Spanish researchers – has associated the consumption of processed meats, such as sausages and sausages, with the crises of lung disease. In this case, the respiratory problems would be related to nitrites, which are the preservatives that generally contain this type of food.
In addition, processed meats also contain a lot of sodium or salt, which can cause high blood pressure or hypertension, a condition that is also related to heart problems.
These are just some examples of research that seeks to analyze how red meat affects human health. But the important thing is not to be extremists and not completely abandon the consumption of this excellent source of protein, but rather to limit it and combine it with other healthy options.
Relearning to eat
Food is only part of the search for a good quality of life. To maintain health, it is also important that you do not acquire harmful habits (or cling to them) such as smoking and excessive alcohol consumption. And, of course, that you should not forget to practice an exercise routine.
Many times food consumption is strongly influenced by cultural traditions, or even the area of residence, where in places where meat production is more common, consumption could also be. But like everything, they are habits that can change, in favor of health.
A varied and controlled diet helps maintain the body in good health, so the recommendations point to:
– increase the consumption of fruits and vegetables
– reduce the portions of red meat and alternate them with fish and poultry
– incorporate legumes and nuts, and eggs
– do not neglect water consumption at any time of the year (2 liters per day)
Do you find it difficult to fill the plate without meat? Think positive and open your mind to new options, more colorful and no less tasty. To contribute to a healthy diet and help your cardiovascular health, AJOLIP is a good supplementary ally that contributes to the efforts for a better quality of life.