All About Red Meat
Eating just one 3-ounce steak, no bigger than a deck of cards, daily could increase your chance of dying sooner by 13%. People find red meat delicious but many of us don’t realize that it is also an invitation to many fatal diseases like obesity, cancer, and heart disease.
Storehouse of Disease
The main reason why eating red meat is riskier than other meats, like that of chicken or fish, is because it has high levels of saturated fats, which increase the bad cholesterol in the blood. Eating excessive amount of red meat can also lead to excessive weight gain and obesity. According to a study conducted at the National Cancer Institute (NCI), diet rich in red and processed meat (like salami, bacon, or deli meats), leads to a shorter life span for its consumers in comparison to people eating non-processed white meat. In fact, if you add an extra serving of processed red meat like hot dog or bacon slices to your diet, you are putting yourself at a 20% higher risk of death within decades. In comparison, eating a serving of nuts every day reduces the risk of dying by 19%.
Choosing a Lean Meat
Meat is often associated with proteins along with carbohydrates and the right kinds of fat. Proteins are the building blocks for our muscles, bones, cartilage, blood, and skin. Since protein is essential for our overall health, you can choose to eat lean meat instead of red meat. In addition to lean meat, you can include other sources of meat in your diet:
• Fatty fish: Fatty fish such as salmon, trout, and herring are high in a type of polyunsaturated fatty acids called omega-3 fatty acids. Eating these fish may reduce your risk of heart disease.
• Seeds and nuts: Seeds and nuts like walnuts and flax are good sources of essential fatty acids. Others, such as sunflower seeds, hazelnuts, and almonds, are also good sources of vitamin E. They are all, however, very calorie-dense, so never forget to limit your portions.
Nutrition experts claim that even small steps like a 'Meatless Monday' can be of immense help in keeping you healthy.