What happens to your blood pressure when you eat red meat regularly

Diets rich in beef, pork and other types of red meat increase the risk of high blood pressure (hypertension). Reducing red meat consumption can help you manage blood pressure and prevent cardiovascular disease.

Does red meat raise blood pressure?

Scientific evidence suggests that regular consumption of large amounts of red meat can increase blood pressure. Here is what studies have revealed:

• Increases the risk of uncontrolled hypertension: A 2022 review examined a wide range of studies which bound the supply of red meat to an increased risk of uncontrolled blood pressure.
• Long -term effects: Eating red meat increases the risk of long -term blood pressure. Data from 3,1134 participants from 2003 to 2016 showed that those of the 20% higher meat consumption had 39% of chance of developing high blood pressure.
• Higher amounts increase the risk: A study evaluating food influences on blood pressure revealed that the consumption of 200 grams (7 ounces) or more red meat increased the risk by 40%daily.
• Transformed meat vs not transformed meat: In a recent study, researchers have noted that regular consumption of unprocessed meat does not increase blood pressure. However, eating more than 17 GA Days of transformed meats, such as bacon, sausages or hot dogs, has considerably increased the chances of developing hypertension.
• In people with hypertension: A study followed people diagnosed with high blood pressure over 11.4 years. They found that eating more red meat raised the risk of “all causes of causes” or death. The researchers found that the replacement of 1 ounce per day of red meat with white meat or eggs reduced this risk by 5 to 10%.
• Moderate amounts: Although eating large amounts of red meat can cause hypertension, the effect is less clear with small or moderate quantities. When consumed in recommended ranges, researchers have found that unprocessed lean red meat did not increase the risk of heart disease.

What can make red meat unhealthy for your heart?

Red meat, such as beef, pork, lamb or goat, is rich in calories and contains useful nutrients, such as vitamin B12, iron, zinc and essential amino acids.

However, red meat contains elements that can increase blood pressure and increase the risk of cardiovascular disease. These include:

• Saturated fats: Red meat is often rich in saturated fats, a type that increases blood cholesterol and increases the risk of cardiovascular disease. For example, a 3 -ounce higher lanyard steak has 6 grams, or almost 30% of the recommended daily value.
• Trimethylamine n-oxide (TMAO): TMAO is a chemical produced in your intestine when you digest red meat. Researchers have linked an increase in blood rates from TMAO to atherosclerotic cardiovascular diseases, an accumulation of plaque in the arteries that increases blood pressure and increases the risk of cardiovascular disease.
• Sodium: The sodium content of red meat contributes directly to higher blood pressure. The processed meat contains approximately four times unprocessed meat sodium, which considerably increases the risk of hypertension.
• Additives: In addition to sodium, transformed meats and sausage contain high levels of nitrates and nitrites. These additives increase blood pressure and the risk of heart disease.
• Iron: Red meat is rich in iron, an essential nutrient. However, some studies have linked red meat iron with higher levels of reactive oxygen species (ROS), molecules that damage cells and increase the risk of cardiovascular disease.

How much red meat should I eat?

The amount of red meat for you depends on many factors, including your health objectives, your state of health, your age and your overall diet. The American Heart Association recommends limiting the daily intake of red meat not transformed between 50 and 100 grams per day (one to 1.5 portions).

Most health authorities recommend consuming less than 50 g of red meat transformed daily.

That said, a study has linked less than 3.5 portions per week with a significantly higher risk of death. Because red meat is linked to cardiovascular disease, the health authorities recommend limiting your contribution, especially transformed red meat.

Adopt a healthy heart feed

In addition to the exercise and other lifestyle changes, a healthy and healthy diet can play a key role in prevention of high blood pressure. Generally, this implies:

• Booster whole grains, fresh vegetables and fruits
• Choose milk or cheese without fat or low in fat
• Choosing lean protein sources, such as fish, beans, eggs and nuts
• Limit or avoid salt, added sugars
• Limit foods rich in saturated and trans fats, including oily meats and transformed