Protein It is a macronutrient that provides the body with amino acids that are used for many biological functions in the body. You can get protein from both plant and animal foods, but you need to be more careful about your choices when it comes to animal sources.
With animal protein, if you want to choose lean cuts where you get numerous essential nutrients your body needs but with lower amounts of saturated and total fat. processed meats and the higher-fat cuts are very high in saturated fat, a nutrient that has been linked to an increased risk of heart disease. For this reason, processed meat is not the healthiest option for your heart.
How do processed meats affect your heart?
Processed meats are all meats that are salted, cured, or smoked, with hot dogs and bacon being the most common examples. When processing meats in this way, the resulting protein tends to be higher in sodium in addition to the higher amounts of saturated fat that meat can already contain.
As mentioned above, eating too much saturated fat is associated with an increased risk of heart disease. The PURE study (Prospective Urban Rural Epidemiology) published in the American journal of clinical nutrition It followed 134,297 people for nearly 10 years. The study found that a higher intake of processed meat of at least 150 grams per week compared to zero grams per week was associated with an increased risk of cardiovascular disease. Of note, no significant association was found between unprocessed red meat and poultry and major cardiovascular disease.
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How much should I consume?
According to the 2020-2025 Dietary Guidelines for Americans, it is recommended that no more than 10% of your total calories come from saturated fat and a maximum of 2,300 milligrams from sodium. Dietary Guidelines data shows that almost all Americans consume more than the current recommendations for sodium.
To put it into perspective, three slices of cooked bacon they have about 95 calories, 7.75 grams of protein, 6.54 grams of fat, 2.38 grams of saturated fat, and 345 milligrams of sodium. That’s about 12 percent of the daily recommended amount of saturated fat based on a 2,000-calorie diet, and remember that bacon is often eaten with other foods that are high in saturated fat and sodium.
If you choose to eat processed meat like bacon, choose to eat it occasionally and in smaller portions. Uncured bacon is also available. Uncured bacon uses no sodium nitrites cure. It is usually cured with a form of celery, which has natural nitrites plus sea salt and other flavorings. The same goes for other processed meats and poultry—you can often find better-for-you versions with less salt or made with a leaner cut of meat.
Toby Amidor, MS, RD, CDN
Toby Amidor is an award-winning dietitian and Wall Street Journal Best-selling cookbook author who believes that healthy and wholesome can also be appetizing and delicious. read more
