 In
large-scale, long-term studies of Seventh Day Adventists, for example,
men who ate beef at least three times a week were twice as likely to die
of heart disease than men who never ate it. Red meat is the major source
of saturated fat in the American diet, and a diet high in saturated fat
can raise your blood levels of total cholesterol, especially harmful LDL
cholesterol. This increases the likelihood you'll develop heart disease.
Eating red meat (beef, pork) frequently is also strongly associated with
an increased risk of cancers of the colon and rectum. It may also
increase the risk of cancers of the pancreas, breast, prostate and
kidney. Animal fat is also independently linked with an increased risk
of cancers of the lung, colon, rectum, breast, endometrium and prostate.
Does that mean an occasional hamburger will do you in? Of course not.
What really matters is your overall dietary pattern. In population
studies, individuals who say that they eat red meat "less than once
a week" are generally at a significantly lower risk of heart
disease and cancer than those who eat red meat several times a week.
People who eat too much meat also tend to eat too few fruits and
vegetables, and it's that combination that's particularly unhealthful.
The health benefits of vegetarian diets derive in large part from what
they contain: vegetables, fruits, whole grains, legumes and, in some
cases, small amounts of nuts. These "plant-based" foods lower
the risk of cancer and heart disease by supplying phytochemicals that
act as antioxidants, boost anti-cancer enzymes, suppress tumor growth
and lower blood cholesterol.
It's a question of balance. Some nutrition scientists think red meat has
no value to a healthy diet - and it's certainly not a necessary
component of a nutritious diet. But small amounts, on the order of half
a pound a month - in a diet that's rich in fruits and vegetables - are
consistent with good health. If you choose to include red meat in your
diet, you can greatly reduce your risk of chronic disease by strictly
limiting how much and how often you eat it.
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