The average American consumed 195 lbs. of meat in the year 2000, according to U.S. Department of Agriculture, 57 lbs. more than the average in the 1950s. Meanwhile, obesity and high cholesterol have fueled a nationwide epidemic of heart disease, a trend that continues today. More than 35 million Americans have cholesterol levels high enough to put them at significant risk for heart disease, which has been the leading cause of death in the United States since 1921, according to the Centers for Disease Control and Prevention.
Research
The Harvard School of Public Health published a report in August 2010 in which researchers followed 84,136 women over the course of 26 years, from 1980 to 2006. They found women who ate large amounts of red meat were at highest risk for heart disease. Women who ate other sources of protein, like nuts or poultry, instead of red meat had significantly lower risk for cardiovascular disease. The study found that replacing red meat with a handful of nuts each day can reduce cardiovascular risk by 30 percent, and a woman can cut her risk up to 24 percent by choosing fish over red meat. Choosing non-fat dairy and poultry reduce risks even further.
Misconceptions
Most Americans understand the need for protein in their diet, but many also believe that they are not getting enough protein unless they eat large amounts of meat, especially red meat. The average American already consumes twice as much protein as his body needs to function properly, according to the University of Iowa Hospitals and Clinics. Other sources of protein include milk, cheese and poultry. Items high in protein also are usually high in fat, which leads to heart disease.
Fat and Cholesterol
Animals, including humans, produce cholesterol in their livers, and only animal products, like meat, eggs, cheese and milk, contain cholesterol. Plants, like those that produce the fruits and vegetables we eat, do not contain cholesterol. You do not need to consume any cholesterol for your body to function well: Your liver will simply produce more. Animal products like meat also contain saturated fat. The fat we eat gets absorbed into the intestines, then goes into the liver. The liver converts fat into cholesterol and triglycerides. Triglycerides, associated with heart disease, are stored in fat cells.
Cause
Eating meat introduces cholesterol into the body. In fact, eating too much saturated fat and dietary cholesterol is the main reason for high cholesterol levels in the blood. Excess cholesterol builds in the bloodstream and accumulates inside blood vessels, a condition known as atherosclerosis. Atherosclerosis injures arteries, causing inflammation and restricting blood flow, meaning oxygen-rich blood might not be able to reach vital organs, like the heart, brain or kidneys. If your heart cannot get the blood it needs to function properly, you could suffer chest pains or even a heart attack.
Considerations
Reducing the amount of meat in your diet will decrease your risk for heart disease. Replace red meat with fish twice a week. Cold water fish, like salmon or mackerel, contain healthy omega-3 fatty acids, known to be beneficial in reducing the risk for heart disease. When you do eat meat, choose lean cuts of beef or skinless poultry and remember that a healthy portion of meat is about the size of a deck of cards.
References
- USDA: Profiling Food Consumption in America
- Centers for Disease Control and Prevention: Achievements in Public Health, 1900-1999: Decline in Deaths from Heart Disease and Stroke -- United States, 1900-1999
- Harvard School of Public Health: Shifting Protein Sources Away from Red Meats May Reduce Risk of Heart Disease in Women
- University of Iowa Hospitals and Clinics: Protein: How Much is Enough?
