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- A large study spanning nearly 10 years shows that eating even small amounts of processed meat, like sausages, can dramatically increase the risk of heart disease and death.
- Experts say the high salt, preservatives and fat content of these foods could explain why. They encourage people to eat more plant foods while avoiding saturated fat.
- Experts recommend consuming all foods, including processed meat, in moderation.
Researchers at McMaster University and Hamilton Health Sciences in Canada have found that eating as little as 6 ounces of processed meat per week can dramatically increase the risk of heart disease and death.
Meat is considered processed if it has been preserved by smoking, salting, salting or adding preservatives.
That’s the equivalent of eating just two sausages – in a week.
“We observed a consumption of 150 grams [just over 5 ounces] or more processed meat per week was associated with a 46% higher risk of cardiovascular disease and a 51% higher risk of death compared to those who did not consume processed meat, ”co-author Mahshid Dehghan, PhD, Global health researcher at David Braley Cardiac, Vascular, and Stroke Research Institute, told Healthline.
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Dehghan and his team analyzed the diets and health outcomes of 134,297 people from 21 countries. Researchers tracked their meat consumption and rates of cardiovascular disease.
After following study participants for nearly 10 years, the researchers found that eating 150 grams (just over 5 ounces) or more of processed meat per week was associated with an increased risk of cardiovascular disease of nearly 50% and at a risk of death over 50%. of all causes than those who did not eat processed meat.
“The main limitation [of this study] was that we couldn’t include the cooking method for each country, ”Dehghan said. “We recognize that this limitation may lessen the association between unprocessed red meat and poultry and the health effects.”
Surprisingly, researchers found that eating moderate levels of unprocessed meat, such as beef, pork, or poultry, had a neutral effect on health.
“Observational studies can help determine links and associations, but cannot determine causation,” said Lisa K. Diewald, MS, RD, LDN, program manager at the MacDonald Center for Obesity Prevention and Education at Villanova University College of Nursing.
She explained that an observational study that addresses diet and health risks, like this one, typically relies on food frequency questionnaires (FFQs), which can be prone to errors on the part of patients. participants overestimating or underestimating their consumption.
“However, the large sample size in this study is helpful in mitigating this risk,” Diewald said. “In addition to the large sample size, the study staff were well trained in the use of the FFQ, so the results can be considered more reliable.
Dehghan said the harmful health effects of processed meat may not be entirely due to its saturated fat or cholesterol content, as the amounts of these nutrients are similar in processed and unprocessed meats.
She also pointed out that the amounts of preservatives and food additives in processed and unprocessed meats can differ significantly, which may in part explain the different health effects the study found.
“Thus, we are aware that eating high in processed meat is unhealthy,” said Dr. Johanna Contreras, director of heart failure at Mount Sinai Morningside in New York. “They have a high concentration of salt, which increases blood pressure, weight and heart disease.”
She added that it is
“It’s tempting to conclude that meat substitutes or meat analogues offer a tasty and healthy alternative for those looking for the taste of meat without the added health risks,” Diewald said. “These products include meat-flavored crumbles, vegetarian hot dogs, ground beef substitutes and a plethora of ready-made meals in vegan form.”
She pointed out that while consumers can see these foods to be healthier than their meat-based counterparts, this may not always represent reality.
“Not all of these meat substitutes are healthy and consumers can trade one problem for another,” she said.
According to Diewald, these food items are often another form of processed food, which means they can still contain excessive amounts of salt, sugar, artificial colors, and other ingredients used in any heavily processed food.
In 2015, the World Health Organization (WHO) classified the consumption of red meat as “probably carcinogenic to humans” and found strong evidence that the consumption of processed meat is associated with cancers of the colon, breast cancer. pancreas and prostate.
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But does that mean we should completely eliminate meat from our diet?
“I believe small amounts or in moderation could be considered,” Contreras said.
She added that it’s best to eat lean meat and unprocessed foods, in as natural a state as possible, as it’s more nutritious and healthier that way.
“My best recommendation is to avoid processed foods in general and try to use more natural and organic foods: vegetables, fruits and unsaturated fats that are low in salt,” Diewald said.
She added that while an observational study generally does not find conclusive evidence of an increased risk of heart disease, “this study clearly builds on and expands the current body of evidence” which indicates an association between consumption of processed meat and increased heart. risk of disease.
“She also distinguished between unprocessed and processed meats to determine the impact on the risk of heart disease,” she concluded. “This information is useful for consumers to make healthier food choices.”
A large study spanning nearly 10 years shows that eating even small amounts of processed meats, like sausages, can dramatically increase the risk of heart disease and death.
Experts say the high salt, preservatives and fat content of these foods could explain why. They encourage people to eat more plant foods while avoiding saturated fat.
Experts also point out that while an observational study is not generally considered conclusive evidence, this new research builds on previous studies also finding an association between processed meat and heart disease.
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