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A diet high in heme iron, found in red meat and other animal proteins, may increase the risk of heart disease, according to a new research analysis published this week in the Journal of Nutrition. Eating large amounts of red meat, which includes beef, pork, and lamb, has been linked to a higher risk of heart disease, stroke, diabetes, colorectal cancer, and early death in some (but not all) studies.
High levels of heme iron is one possible explanation for the link between red meat and heart disease (as well as colon cancer), but many scientists think a number of factors are involved. All of this is not to say there’s no room in your diet for red meat if you enjoy it, but you do want to be smart about how you eat it. To reduce the formation of cancer-causing compounds, use moist, low-temperature cooking techniques like braising and stewing, rather than high heat methods. Eating too much red meat, especially higher-fat cuts and processed meats, may increase your chronic disease risks. Myth or Fact: Red Meat is UnhealthyMany people enjoy eating red meat but wonder whether it's healthy. In the new study, high non-heme iron intake was not associated with increased heart disease risk, and high total iron intake, which primarily reflects non-heme iron consumption, actually decreased the risk of heart disease. The associations are even stronger for processed meats, like sausage, bacon, hot dogs, and processed deli meats.

Researchers have recently turned their attention to carnitine, a compound found in meat that may contributed to hardening of the arteries. If you are grilling or broiling your meat, marinating it first can reduce the formation of these compounds. A study published in 2012 in Archives of Internal Medicine found that red meat is associated with higher mortality from heart disease.
Processed meat and prime grades of red meat are often higher in fat than fresh or frozen select or choice grades. In addition, the process of cooking any animal protein (red meat or other) creates compounds that appear to be carcinogenic. Much of the fat in red meat is saturated fat, which can increase your blood cholesterol and heart-disease risks, but not all red meat is high in fat. Bacon, sausage, salami, ham and cold cut meats are often high in saturated fat, cholesterol and sodium.
Processed meats are also high in salt and preservatives called nitrities, which have ill-effects and may explain why processed meats have a stronger association with heart disease and colon cancer than fresh, unprocessed cuts. Eating red meat, such as beef, lamb and pork, in moderation and choosing lean cuts helps keep your saturated fat intake and chronic-disease risks low.

Iron can act as a pro-oxidant, and at high levels it may increase free radical formation in the body, which can damage proteins, fats, and DNA in body cells. For example, a 3-ounce portion of pan-browned, 70-percent lean, 30-percent fat ground beef contains 15 grams of total fat -- including 6 grams of saturated fat.Healthier, Lower-Fat Cuts of MeatThe leanest cuts of red meat are those labeled round, loin or sirloin, according to the American Heart Association. However, even the leanest cuts of red meat still contain some saturated fat and cholesterol.Substitutions for Red MeatA key nutrient found in red meat is dietary protein.
In fact, a variety of foods contain almost as much (or more) protein as red meat but with less saturated fat and cholesterol. Cutting back on red meat, or eliminating it entirely, reduces your risk for developing heart disease, type 2 diabetes and possibly cancer, according to a review published in 2012 in Public Health Nutrition.Portion RecommendationsWhile red meat is often higher in fat (particularly saturated fat and cholesterol) than other high-protein alternatives, you can still eat lean red meat in moderation and be healthy.
The American Heart Association recommends Americans eat no more than 6 ounces of lean meat, fish or skinless chicken daily.

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