During the summer season, your heart needs to put in extra effort to keep your body functioning optimally. But, there’s one well-loved summer food you should be cautious of if you want to keep your heart healthy – processed red meat products. Including hot dogs, cold cuts like salami and ham, bacon, and sausage, these popular products pack a hidden risk to your heart health.
A study conducted at the Karolinska Institutet in Stockholm, Sweden, discovered that frequent consumption of these processed red meat products could put you at a significantly higher risk of experiencing heart failure.
Watch Out for Processed Red Meat
So, what is it about processed red meat that makes it so dangerous? Researcher Alicja Wolk explains that, “Processed red meat commonly contains sodium, nitrates, phosphates, and other food additives, and smoked and grilled meats also contain polycyclic aromatic hydrocarbons, all of which may contribute to the increased heart failure risk.”
Unlike processed red meat, unprocessed meat is free from food additives and usually contains a lower amount of sodium. This means that unprocessed meat is a healthier choice for your heart.
The Dangers Explored in a Study
The study involved 37,035 men aged 45-79 years old, tracked over 12 years. The findings were rather eye-opening:
- Men who consumed the most processed red meat saw a 28 percent higher risk of heart failure.
- Men who ate the most processed red meat doubled their chances of death from heart failure over the course of the study.
- For each increase of 50 grams (approximately 1-2 slices of ham) consumed daily, the risk of heart failure rose by 8 percent, and the risk of death from heart failure increased by 38 percent.
Balancing Your Diet for a Healthy Heart
So, how can you keep your heart healthy and lower your risk of heart failure? Researcher Joanna Kaluza suggests, “To reduce your risk of heart failure and other cardiovascular diseases, we suggest avoiding processed red meat in your diet, and limiting the amount of unprocessed red meat to one to two servings per week or less.”
Replacing processed red meat with healthier options like fruits, vegetables, whole grain products, nuts, and fish can go a long way in promoting better heart health. The American Heart Association offers more detailed information on how to construct a balanced diet for a healthy heart.
Your Summer Heart Health Checklist
Now that you know the risks associated with processed red meat, consider taking these steps to make sure your heart stays healthy all summer long:
- Avoid processed red meat: Stick to healthier alternatives such as chicken, fish, or veggie options whenever possible. If you do choose to have processed red meat, keep it to a minimum.
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Stay hydrated: Make sure you’re well-hydrated, especially in the summer heat, as dehydration can put additional stress on your heart.
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Limit alcohol and caffeine: As both can cause dehydration, it’s essential to regulate your consumption, especially during the warmer months.
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Exercise regularly: Regular exercise can help lower your risk of heart disease, as it strengthens the heart, reduces stress, helps maintain a healthy weight, and keeps your blood pressure in check. Find out more about exercise and heart health from the Mayo Clinic.
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Get enough sleep: Sleep is critical for your overall health and wellbeing, with research showing that poor sleep and sleep apnea significantly increase the risk of stroke and heart disease.
By taking the necessary precautions and making smarter choices with your diet, you can keep your heart healthy and strong this summer, and enjoy the season without worrying about the consequences.
