Rice with meat is delicious, but what is the best way to eat meat?

Meat - especially red meat such as beef and pork - is a favorite food of many people and an important source of protein. However, is eating meat every day harmful, especially for people with high blood pressure?

Does red meat raise blood pressure?

Dr. Robert Burakoff, member of the American Council of Medical Experts, Professor of Medicine at Weill Cornell Medical College (USA) admitted that: Many scientific studies show that regular consumption of red meat can increase the risk of high blood pressure. However, depending on the type of red meat and the dosage, it may or may not be harmful.

What does science say?

Scientific evidence shows that regularly eating a lot of red meat can increase blood pressure. Here's what studies have found:

A 2022 review found that high consumption of red meat in general (including processed red meat) increased the risk of uncontrolled high blood pressure.

The study, which included 31,134 participants and was followed for 13 years, found that those who ate the most meat had a 39% higher risk of developing high blood pressure.

Another study found that consuming 200 grams or more of red meat per day increased the risk by 40%.

Researchers found that if consumed in moderation, unprocessed red meat does not increase blood pressure - Illustration: AI

Processed meat is the main culprit

A recent study found that regular consumption of unprocessed red meat does not increase blood pressure, according to health news site Verywell Health.

Conversely, eating more than 17 grams of processed meat per day, such as bacon and sausage, significantly increases the risk of high blood pressure.

Eating too much over a long period of time can be harmful.

A study spanning over 11 years found that people with high blood pressure who ate a lot of red meat increased their risk of early death. However, replacing each 30 grams of red meat a day with white meat or eggs reduced the risk by 5-10%.

How much meat is not harmful?

Although eating a lot of red meat can lead to high blood pressure, this effect is negligible with small or moderate consumption.

Notably, the researchers found that when consumed in moderation, unprocessed red meat did not increase blood pressure. At moderate or low levels, especially with lean unprocessed red meat, the risk of increased blood pressure was negligible.

The American Heart Association recommends limiting unprocessed red meat to 50-100 grams per day, according to Verywell Health. Researchers have found that eating lean unprocessed red meat within this recommended range does not increase the risk of heart disease.

In addition, to protect health, lean meat should be prioritized in moderation, combined with vegetables and whole grains. In particular, people with high blood pressure should limit red meat and increase heart-healthy foods such as fish, beans, and nuts.

Source: https://thanhnien.vn/com-co-thit-moi-ngon-nhung-an-thit-the-nao-tot-nhat-185250804232023011.htm