20. Beef
Many people’s diets include sizzling steaks and juicy burgers. However, studies have shown that consuming red and processed meat on a regular basis increases the risk of type 2 diabetes, coronary heart disease, stroke, and some malignancies, including colon cancer. A well-known Harvard School of Public Health study examined the health impacts of regular meat consumption and discovered correlations to heart disease and cancer. “It’s alright to consume meat, but limit your intake and choose healthier varieties to lower your risk of heart disease.” “Eating too much red meat has health hazards and is not part of a balanced diet,” says Scripps Clinic Carmel Valley cardiologist Stephen Hu, MD. “Red meat has a lot of cholesterol, saturated fats, and sodium.” It should be consumed in moderation.” Dr. Hu advises patients who are at risk of heart failure or stroke to reduce their consumption of red meat. “People with gout, high cholesterol, high blood pressure, or a family history of cardiovascular disease should limit, if not eliminate, red meat.” The American Heart Association suggests a diet high in fruits and vegetables, whole grains, low-fat dairy products, chicken, fish, and nuts, with a low in processed red meat and sugary drinks. According to a recent study, even partially substituting plant-based protein sources for red meat can lower the risk of heart disease in the United States. People who want to eat red meat should eat 6- to 8-ounce amounts once or twice a week. “Don’t be taken in by ‘the other white flesh.’ “For dietary purposes, pork is also classed as a red meat,” Dr. Hu notes. The cut of meat is also crucial. Dr. Hu suggests hormone-free, organic, or free-range meats that are unprocessed and lean. On the packaging, look for cuts labeled round, loin, or sirloin. “Processed meats are rich in nitrates and sodium, and you have no idea what portion of the animal you’re consuming.”
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