It’s no secret that processed or cured red meats (including hot dogs, bacon, bologna, salami and sausages) aren’t the healthiest food options for you. However, continued nutritional studies are finding additional health concerns to be aware of when eating these foods – including increased risk of high blood pressure, cardiovascular disease and dementia.
Why Processed Red Meats Are Bad For Your Health
“Processed meat products are almost always high in sodium,” says Ellen Gillespie, a registered dietitian and health coach at Henry Ford Health. “We know that consuming high levels of sodium is directly related to an increased risk for high blood pressure, but not as many people are aware that it can also put you at a greater risk for dementia.”
Studies show that people with hypertension (high blood pressure), especially those who develop it later in life, are more likely to experience cognitive decline and are at a greater risk of developing dementia. By consuming foods that have the potential to increase your risk for high blood pressure, you are also increasing your risk for dementia.
“These products are also usually high in saturated fats which can increase your bad cholesterol levels (LDLs) and damage your blood vessels,” says Gillespie. “Damage to your blood vessels is associated with other health issues down the line. Specifically, damaged blood vessels in the brain are linked to a greater risk of stroke.”
Not to mention that the World Health Organization (WHO) classifies processed meats as a Group 1 carcinogen, meaning they can cause cancer. To put it in perspective, other Group 1 carcinogens include tobacco, coal, asbestos and alcoholic beverages.
While nutritional studies can vary in accuracy, experts agree that high levels of fat and sodium in your diet are associated with heart disease, high blood pressure, stroke and cognitive decline. Since processed red meats typically contain high levels of both, it is safe to say that regular consumption over a long period of time can be very harmful to your health.
Eating Healthier For Brain And Heart Health
“As of now, there isn’t a determined amount of processed red meats that is considered to be an acceptable level of consumption,” says Gillespie. “The biggest problem is that people generally don’t limit themselves to one serving size of these foods. Because they are salty and high in fat, they can be quite addictive meaning you are more likely to overeat.”
If processed red meats are your go-to source of protein, it is about time you explore other, healthier options. Here, Gillespie offers some additional sources of protein that are better for you:
- Fresh, lean meats (avoid products that are soaked in brine, salt water or have other additives)
- Nuts
- Seeds
- Beans
- Legumes
- Low-fat dairy products
- Soy products
Additionally, there are some alternatives to processed red meat products that may be healthier nutritional choices including turkey bacon, chicken sausage, etc. Just remember to read nutritional labels to monitor saturated fat and sodium levels before purchasing.
While eating an occasionally hot dog at a baseball game or enjoying a serving of bacon at a special breakfast isn’t going to cause dementia, it is important to reframe your relationship with processed red meats. These foods are not health foods and do not necessarily have great nutritional value. However, if you eat healthy most of the time, an occasional serving of these foods can be okay. Gillespie recommends that if you plan to eat these foods, limit your serving size and eat mindfully.
Most importantly, if you have high blood pressure or cholesterol, have had a heart attack or stroke, or are at risk for heart disease, it is best to avoid these food completely as they can increase your risk of health complications.
Reviewed by Ellen Gillespie, RDN, CSCS, NBC-HWC, is a registered dietitian nutritionist and health coach at Henry Ford Health.
