Category Archives: red meats

Higher red meat eating linked with premature death – Harvard

People who increased their daily servings of red meat over an eight-year period were more likely to die during the subsequent eight years compared to people who did not increase their red meat consumption, according to a new study led by researchers from Harvard T.H. Chan School of Public Health. The study also found that decreasing red meat and simultaneously increasing healthy alternative food choices over time was associated with lower mortality.

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The study was published online June 12, 2019 in BMJ.

A large body of evidence has shown that higher consumption of red meat, especially processed red meat, is associated with higher risk of type 2 diabetes, cardiovascular disease, certain types of cancers including those of the colon and rectum, and premature death. This is the first longitudinal study to examine how changes in red meat consumption over time may influence risk of early death. Continue reading

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Eating Red and Processed Meats, Even in Small Amounts, May Increase Death Risk

In my 30’s I was a vegetarian who still ate fish and chicken. In those days I was doing tons of yoga and had no trouble keeping my weight down. I also felt great, of course, I was in my 30’s so why wouldn’t I? I thought this study from Loma Linda University was very enlightening.

A new study out of Loma Linda University Health suggests that eating red and processed meats — even in small amounts — may increase the risk of death from all causes, especially cardiovascular disease.

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Saeed Mastour Alshahrani, the lead author of the study and a doctoral student at Loma Linda University School of Public Health, said the research fills an important gap left by previous studies that looked at relatively higher levels of red meat intake and compared them with low intakes. Continue reading

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Moderate carbohydrate intake may be best for health – The Lancet

Low-carb diets that replace carbohydrates with proteins and fats from plant sources associated with lower risk of mortality compared to those that replace carbohydrates with proteins and fat from animal sources.

Eating carbohydrates in moderation seems to be optimal for health and longevity, suggests new research published in The Lancet Public Health journal.

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The observational study of more than 15,400 people from the Atherosclerosis Risk in Communities Study (ARIC) in the USA found that diets both low (< 40% energy) and high (>70% energy) in carbohydrates were linked with an increase in mortality, while moderate consumers of carbohydrates (50-55% of energy) had the lowest risk of mortality.

The primary findings, confirmed in a meta-analysis of studies on carbohydrate intake including more than 432,000 people from over 20 countries, also suggest that not all low-carbohydrate diets appear equal–eating more animal-based proteins and fats from foods like beef, lamb, pork, chicken and cheese instead of carbohydrate was associated with a greater risk of mortality. Alternatively, eating more plant-based proteins and fats from foods such as vegetables, legumes, and nuts was linked to lower mortality.

“We need to look really carefully at what are the healthy compounds in diets that provide protection”, says Dr Sara Seidelmann, Clinical and Research Fellow in Cardiovascular Medicine from Brigham and Women’s Hospital, Boston, USA who led the research.

“Low-carb diets that replace carbohydrates with protein or fat are gaining widespread popularity as a health and weight loss strategy. However, our data suggests that animal-based low carbohydrate diets, which are prevalent in North America and Europe, might be associated with shorter overall life span and should be discouraged. Instead, if one chooses to follow a low carbohydrate diet, then exchanging carbohydrates for more plant-based fats and proteins might actually promote healthy ageing in the long term.” Continue reading

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Meat, high protein diet linked to heart failure in older women – AHA

I feel strongly that the mantra eat less; move more; live longer is worthwhile. It seems that the American Heart Association (AHA) has a particular focus on eating less meats. While not a vegetarian, I have found that nuts and seeds offer an excellent and tasty alternative protein source. (See links at end of post)

    •    Postmenopausal women who follow a high-protein diet could be at higher risk of heart failure, especially if most of their protein comes from meat.
    •    Researchers combined dietary self-reports with biomarkers to determine actual dietary protein intake as self-reporting alone is often inaccurate.  

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Women over the age of 50 who follow a high-protein diet could be at higher risk for heart failure, especially if much of their protein comes from meat, according to preliminary research presented at the American Heart Association’s Scientific Sessions 2016. Continue reading

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Red Meat Linked to Heart Disease – Indiana University

I have found that over the nearly seven years of writing this blog, I am eating less and less red meat. Currently I am down to about once or twice a month. I think I feel better and lighter as a result. I have substituted plant, fish, nut and seed protein in place of red meat.

A new study from the Indiana University (IU) School of Public Health-Bloomington has bolstered the link between red meat consumption and heart disease by finding a strong association between heme iron, found only in meat, and potentially deadly coronary heart disease (CHD), the University said.
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The study found that heme iron consumption increased the risk for coronary heart disease by 57 percent, while no association was found between nonheme iron, which is in plant and other non-meat sources, and coronary heart disease. Continue reading

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Anti-Inflammatory Food Pyramid – Infographic

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February 14, 2013 · 5:33 pm

7 Tips for Heart-Healthy Eating Out – Harvard

Although this blog has over 3500 posts, I wrote about the difficulty of eating out in my very first one About Me. Now comes Harvard Healthbeat with 7 Tips for Heart-Healthy Eating Away From Home.

The report offered some excellent suggestions.

“Curb portions. For two people, consider ordering one salad, one appetizer, and one entrée — that will nearly always provide enough food for both of you. When ordering individual meals, set aside some of what is on your plate to bring home for lunch or another dinner.”

You host may offer a sumptuous spread, but you have control over how much you choose to eat.

You host may offer a sumptuous spread, but you have control over how much you choose to put on your plate.

Portion size is critical.

” Resist refined carbohydrates. Just as you would at home, go for whole grains and limit white bread, white rice, and other highly processed starches. If the breadbasket is hard to resist, ask your waitperson to remove it from the table.”

This isn’t rocket science, just logic.

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