Red Meat and Your Heart: What You Need To Know

Is red meat bad for your heart? For decades, scientific studies have shown a connection between eating red meat — like beef, pork, veal and lamb — and getting heart disease. That’s why the American Heart Association encourages limiting the amount of red meat you eat.

Cardiologist Dennis Bruemmer, MD, PhD, explains the connection between red meat and heart disease.

How does red meat affect heart health?

Like a lot of animal products, red meat can be high in salt, fat and cholesterol. And while it may be a staple of American cuisine, it’s one that’s probably best experienced in moderation.

“There have been innumerable studies that show a connection between eating red meat, getting heart disease and dying from heart disease,” says Dr. Bruemmer. “It’s remarkably consistent.”

Exactly how red meat contributes to heart disease is debated. There are likely multiple reasons, including:

• Saturated fat: The amount of saturated fat found in fatty cuts of meat can increase your LDL (or “bad”) cholesterol levels. High LDL can impact heart disease risk.
• TMAO production: Data also point to choline and carnitine, nutrients in red meat that generate TMAO (trimethylamine-N-oxide). High levels of TMAO in your blood increase your risk of hardened arteries, heart attack and stroke.
• Sodium: Some types of processed red meat, like hot dogs or sausage, have high sodium content. Too much sodium can increase your chances of having high blood pressure.

When to worry

There’s no official recommendation on how much red meat is OK to eat.

But consider this: The amount of red meat consumption that’s associated with an increased risk for cardiovascular disease is rather small, reports Dr. Bruemmer. On average, that’s 100 grams or 3.5 ounces per day for unprocessed red meat and 50 grams or 1.7 ounces for processed red meat.

Increased red meat consumption is also associated with a higher risk for Type 2 diabetes and cancer, and consuming more than three-and-a-half servings of red meat per week is associated with an increased overall death rate. For example, a serving of meat is about 3 ounces, which is about the size of a deck of cards, and the average New York strip steak is about 10 to 14 ounces.

So, the American Heart Association encourages people to prioritize plant-based proteins, seafood and lean meats, and limit high-fat animal products, including red meat.

And it can be especially worrisome if you already have high cholesterol, high blood pressure or a family history of heart disease.

If you have any heart disease risk factors, talk to your doctor, have your nutrition evaluated and ask for a lipid panel to get a better picture of your heart health.

How to make red meat more heart-healthy 

If you’re going to have red meat as part of your meal, here are some tips:

• Enjoy in moderation. Instead of having red meat as the cornerstone of each meal, make it something you eat no more than once a week. And consider your portion sizes when you do eat red meat.
• Reduce processed meats. You also want to watch how much processed meat you eat. Cut back on items like hot dogs and bacon.
• Eat leaner meat options. Look for cuts of beef that have less fat, like flank steaks. You can also trim any obvious fat from your meat before preparing. Consider making the switch to other healthier protein options, too, like poultry or seafood.
• Follow a heart-healthy diet. The overall goal? To focus on a well-balanced eating plan (think the Mediterranean diet) with foods that are good for your body, like fruits, vegetables and whole grains.

What about plant-based meat alternatives? There are some benefits to such a switch, but consuming them should still be done in moderation. For example, plant-based burgers achieve their beef-like taste thanks to a high degree of ultra-processed ingredients and hidden carbohydrates and salts.

“They can still be high in calories, salt and fat,” warns Dr. Bruemmer.

Key takeaways

According to most scientific studies, people who eat more red meat have a higher risk of heart disease.

So, what can you do? Eat a well-balanced diet, limit how much red meat you eat and think about the types of red meat you eat.

“Being mindful of how often you’re eating red meat can help improve your overall heart health,” concludes Dr. Bruemmer.