While the health effects of red meat have been widely studied, most of the research is observational, meaning these studies can identify associations but cannot establish cause and effect.
Observational studies often involve confounding variables—factors other than the one being studied that may influence the outcome .
It’s impossible to control for all these variables, making it difficult to definitively say whether red meat directly causes specific health outcomes.
This limitation is important to consider when reviewing research and deciding whether to include red meat as part of your regular diet.
Red Meat And Heart Disease
Several observational studies have linked red meat consumption to an increased risk of death, particularly from heart disease.
One study involving 43,272 men found that eating more red meat—both processed and unprocessed—was associated with a higher risk of heart disease.
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However, the same study suggested that replacing red meat with plant-based proteins like legumes, nuts, or soy may lower this risk.
Processed Meat
Research indicates that the risk may differ between processed and unprocessed meat. A large study of 134,297 people showed that consuming at least 5.3 oz. (150 g) of processed meat per week significantly increased the risk of death and heart disease.
Processed meats often contain high levels of salt, and excessive sodium intake is linked to high blood pressure, a major risk factor for heart disease.
Unprocessed Meat
Conversely, the same study found no significant link between unprocessed red meat consumption—even in amounts of 8.8 oz. (250 g) or more per week—and heart disease risk.
Another review of controlled trials concluded that eating at least half a serving (1.25 oz. or 35.4 g) of unprocessed red meat daily did not negatively impact heart disease risk factors like blood pressure or cholesterol levels.
Randomized controlled trials, which are more reliable than observational studies, tend to support these findings.
Conclusion
Both processed and unprocessed red meats are high in saturated fat, which can raise LDL (bad) cholesterol levels and increase heart disease risk.
Therefore, the American Heart Association (AHA) recommends limiting saturated fat to less than 6% of daily calories, opting for lean cuts of meat, and minimizing the consumption of processed meats.
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