LiveLongAgeWell

Last post we discussed research showing that people who eat more red meat have a higher risk of cardiovascular disease and cancer. During this ten year study, those who ate the most (red) meat had a significantly higher risk of dying of any disease.

Still, many people enjoy eating red meat, and there are some nutritional benefits. Red meat is a great complete protein and vitamin B12 source, both of which are difficult to obtain from vegetables (but fish for example provides both).  This study and others have shown that those who eat “white” meats such as poultry and particularly fish, have a lower risk of heart disease and cancer, so switching from red to white is the first thing to consider for meat eaters. Here are some other measures red meat eaters can take to diminish the risks:

1. Eat smaller quantities less often. Try to limit to two- to three times per week and keep to about 6 ounces per serving (the size of a deck of cards).

2. If you eat processed meats (like hot dogs and bacon), look for nitrate-free products, as nitrates are a known carcinogen (be aware though that nitrate-free meats need more careful refrigeration, as nitrates are normally used as a preservative to decrease bacterial growth).

3. Don’t char meat! Cooking meats at high temperature—especially on a grill—giving a black crust, forms many carcinogenic substances. Cook (thoroughly to avoid bacterial problems) at more medium temperatures.

4. Look at the sell-by date when you buy. Buy the freshest you can, avoiding oxidized, brown-tinged pieces.

5. Buy the leanest cuts to avoid saturated fat, known to increase the risk of breast and colon cancer. Bison, leaner than beef, is a good alternative. The fat in meat is where any pesticide residue or hormones are concentrated.

6. Consider buying organic, grass-fed beef. It may be safer as you avoid any risk of extraneous chemicals, and it is said grass-fed beef contains a higher concentration of the healthy omega-3 fatty acids.

7. At the same meal you have red meat, make sure you also eat several different vegetables, which may counteract the cancer-causing properties in the meat. Cruciferous vegetables such as broccoli, kale, collard greens, mustard greens, cabbage, cauliflower, and Brussels sprouts have especially been shown to be cancer-fighters.

8. Consider drinking a glass of red wine along with a red meat meal. Red wine is full of cancer-fighting polyphenol compounds, and some data suggests these might minimize absorption of the carcinogenic substances in the saturated fats of meat.