A recent study from Stanford University, published in Nature Aging, highlights the impact of aging on lipid metabolism, particularly after the age of 40. As people age, their ability to process fats and break down triglycerides—the most common type of fat in the body—diminishes significantly. This decline in lipid metabolism increases the risk of heart disease and stroke, especially when combined with other risk factors like high blood pressure and cholesterol. However, cardiologists suggest that making dietary changes, particularly cutting one specific food, can help mitigate these risks and improve heart health.
The food in question is red meat. Cardiologists warn that red meat, which includes beef, pork, and lamb, is high in saturated fats and cholesterol, both of which contribute to higher blood pressure and cholesterol levels. Dr. Cheng-Han Chen, an interventional cardiologist, explains that the saturated fats in red meat can raise cholesterol levels, while the sodium content—often due to seasoning—contributes to hypertension. Dr. Yu-Ming Ni, a cardiologist, agrees, adding that while the relationship between dietary cholesterol and heart disease remains debated, the connection between blood cholesterol levels and heart disease is well-established.
The American Heart Association recommends consuming no more than six ounces of red meat per day, but Dr. Chen advises limiting red meat to just four ounces per serving, with no more than three servings per week. He points out that many restaurant servings of red meat exceed the recommended daily intake, and larger cuts can sometimes contain more meat than is healthy to consume in an entire week. Reducing red meat intake can be a critical step in managing heart health as we age.
Despite the negative effects of red meat on heart health, not all cuts are equally harmful. Dr. Chen suggests that leaner cuts of steak, such as tenderloin, are lower in saturated fat and can be consumed in moderation as part of a balanced diet. Additionally, choosing pasture-raised over corn-fed beef may be beneficial, as it offers a more favorable balance of omega-6 to omega-3 fats, which contribute to antioxidant health and reduce plaque build-up in the arteries. While red meat can be part of a healthy diet, it’s important to consume it in moderation and opt for healthier sources when possible.
For those looking to improve heart health, there are plenty of alternative protein sources that don’t come with the same cardiovascular risks as red meat. Lean meats like chicken and turkey, along with heart-healthy fish such as salmon and tuna, are excellent options. Additionally, plant-based protein sources like beans, lentils, peas, nuts, and seeds can provide valuable nutrients without a negative impact on heart health. Cardiologists recommend incorporating a variety of these protein sources into the diet to support cardiovascular well-being and prevent long-term health issues.
