While the health consequences of red meat have been extensively examined, the majority of the study is observational, which means that it can detect relationships but not demonstrate cause and effect.
Confounding variables—factors other than the one being studied—are frequently used in observational studies and can influence the outcome.
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It is impossible to account for all of these variables, making it difficult to determine if red meat affects certain health effects.
This limitation should be considered when studying literature and determining whether to incorporate red meat in your normal diet.
Red Meat and Heart Disease
Several observational studies have connected eating red meat to an increased risk of death, notably from heart disease.
A study of 43,272 men discovered that consuming more red meat—both processed and unprocessed—was related with an increased risk of heart disease.
However, the same study found that replacing red meat with plant-based proteins such as legumes, nuts, or soy could reduce this risk.
Processed Meat
According to research, the risk varies depending on whether the meat is processed or not.
A comprehensive research of 134,297 participants found that eating at least 5.3 oz (150 g) of processed beef per week significantly elevated the risk of death and heart disease.
Processed meats frequently include high quantities of salt, and an excessive sodium consumption has been related to high blood pressure, a key risk factor for cardiovascular disease.
Unprocessed Meat
In contrast, the same study revealed no significant association between unprocessed red meat consumption—even at 8.8 oz. (250 g) or more per week—and heart disease risk.
Another evaluation of controlled trials found that eating at least half a portion (1.25 oz. or 35.4 g) of unprocessed red meat per day had no harmful influence on heart disease risk factors such as blood pressure or cholesterol.
Randomised controlled trials, which are more reliable than observational studies, tend to back up these findings.
Conclusion
Both processed and unprocessed red meats have significant levels of saturated fat, which can raise LDL (bad) cholesterol and increase the risk of heart disease.
As a result, the American Heart Association (AHA) recommends limiting saturated fat intake to less than 6% of daily calories, choosing lean cuts of meat, and avoiding processed meats.
