The Dangerous Side Effect of Eating Red Meat
New Research Suggests
By Lekhak January 11, 2022
Alternatively, order a plant-based burger.
There are various reasons to consider reducing your consumption of beef, pork, and other meats. This can help relieve joint pain, reduce inflammation, and lower your chance of developing fatty liver disease. New research now links a nutrient found in red meat to an increased risk of cardiovascular disease, suggesting that reducing red meat consumption could strongly influence heart health.
Researchers from the Cleveland Clinic, a non-profit medical center, investigated how the consumption of L-carnitine, a chemical found in red meat, contributes to the formation of trimethylamine N-oxide (TMAO), which has been related to a variety of cardiovascular problems. The findings were published in the journal Nature Microbiology.
Researchers discovered that when molecules from red meat mixed with particular gut bacteria, the substances were more likely to create TMAO, representing health risks, after examining plasma from over 3,000 participants as well as a variety of fecal samples.
Previous research has linked TMAO to an increase in arterial cholesterol. As a result, it may raise your risk of cardiovascular disease and stroke.
If you're a red meat fan who needs to cut back but can't bear the thought of eliminating it from your diet, consider starting small. Elena Paravantes-Hargitt, RDN, founder of the Mediterranean diet resource OliveTomato and author of The Mediterranean Diet Cookbook for Beginners, explains.
"Rather of going cold turkey, start by reducing portion amounts," she advises. "[You can also] choose a meatless day. Meatless Monday is a fantastic effort that offers tips and encouragement for reducing meat consumption."
As an extra plus, sticking to meatless Mondays will not only improve your health but will also allow you to try a variety of new recipes and meet your next favorite group of food influencers.
When possible, Parvantes-Hargitt suggests replacing other hearty proteins for red meat to make veggies a more significant part of your diet.
"There are a lot of delicious and filling vegetable and bean recipes," she explains. "Aim for two to three vegetable or bean main dishes every week."