Research shows that a diet high in red meat is associated with high blood pressure. People who eat more red, especially processed, meat are more frequently diagnosed with high blood pressure and heart disease than those who do not eat it, writes “Health”.
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Moreover, red meat consumption is linked to poorer blood pressure control and a higher risk of death for those already suffering from hypertension. It is believed that harmful compounds formed during the digestion of red meat in the gut and the high sodium content in processed meat products, such as bacon and sausages, may contribute to this.
High blood pressure, or hypertension, is diagnosed in nearly half of US adults. Hypertension is diagnosed when systolic blood pressure reaches 130 mmHg or more and/or diastolic blood pressure exceeds 80 mmHg. High blood pressure significantly increases the risk of heart disease and can also damage other parts of the body, such as the kidneys and eyes.
Diet affects blood pressure, so certain choices, including daily consumption of red meat, can increase the risk of hypertension.
Processed and unprocessed red meat
Processed red meat products are more strongly associated with high blood pressure than unprocessed red meat.
Unprocessed meat, such as a beef steak or hamburger patty, usually contains less added salt than sausages, bacon, cured meat, and other processed products. These often contain high sodium, which causes fluid retention in the body and can increase blood pressure.
Processed red meat also contains preservatives, such as sodium nitrite. It can promote inflammatory processes and contribute to increased blood pressure.
Other possible risks
High consumption of red and processed meat is also linked to an increased risk of various diseases, including colon, colorectal, and breast cancer, as well as heart disease.
A diet rich in animal products but low in plant foods can also cause constipation, be associated with poorer mood, and certain nutrient deficiencies. Frequent consumption of processed meat is also linked to memory impairments and a higher risk of cognitive decline.
Another issue is the environmental impact of red meat production. It significantly contributes to greenhouse gas emissions, global warming, and climate change.
Should you eat less?
Although current US dietary guidelines state that lean red meat can be part of a balanced diet, organizations such as the American Heart Association generally recommend consuming it sparingly, choosing plant protein sources and fish more often.
The American Cancer Society recommends eating no more than three servings of red meat per week and avoiding processed meat altogether.
For people with high blood pressure, it is especially important to reduce the intake of products that can further increase it. These include red and processed meat. However, even without hypertension, but regularly eating red meat, it is worth consuming less of it, as these products are associated with various health problems.
Other ways to lower blood pressure
Giving up or reducing red and processed meat can lower blood pressure. Controlling blood pressure can also be helped by these science-backed dietary and lifestyle changes:
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- Quit smoking
- Exercise more
- Reduce body weight
- Reduce stress
- Eat more fiber
- Consider magnesium supplementation
