Fact Or Fiction – Red Meat Increases The Risk Of Heart Disease

Red meat
Once upon a time, it was almost un-American not to include lean red meat as part of a weekly diet. It’s a quality protein source that also provides a good amount of zinc and iron. Yet some–those who don’t understand our penchant for building mass as big as the steers we get our steaks from–caution against eating red meat. One of the frequent complaints is that the iron in red meat can increase the chance of heart disease by raising iron stores in the body (thought to be a risk factor for heart attacks) and initiating oxidative damage and inflammation.

Verdict - Fiction

Solution
It’s true that too much iron can be a bad thing, as the mineral can produce free radicals that increase oxidative stress on the lining of blood vessels. However, the iron from red meat does not appear to increase oxidative stress or other markers for increased risk of heart disease.

Scientists from the University of Western Australia, School of Medicine and Pharmacology (Perth) recently investigated the effects of increased red meat intake on markers of oxidative stress and inflammation. They studied 60 men and women who either maintained their usual diet or replaced some of their normal carbs with seven ounces of lean red meat for eight weeks. The researchers measured markers of oxidative stress and inflammation at the beginning and end of the trial.

They found that there was no difference in the majority of oxidative and inflammatory markers for the red-meat eaters as compared to those who maintained their normal diet. Among the findings reported was that those who added more red meat to their diet tended to have lower blood levels of C-reactive protein, an inflammatory factor that is related to heart disease. So, enjoy a top sirloin for dinner tonight, and rest easy knowing that the protein source you love to rely on for stimulating muscle growth will not increase your risk of heart disease.

Alternatives
If you frequently eat red meat, make sure that any supplements you take do not contain much more than about 20 milligrams of iron per dose. Although the iron from extra red meat consumption does not appear to increase oxidative damage and inflammation associated with heart disease, some research shows that high iron levels in the body are associated with higher risk of heart attacks. Eating whole grains can help to lower iron levels. Whole grains are a source of phytate, a form of phosphorous that is not bioavailable. It binds to minerals such as iron, meaning that when it passes out of the body it takes some of the iron from your diet with it.

Author Jim Stoppani, PhD
COPYRIGHT 2007 Weider Publications
COPYRIGHT 2008 Gale, Cengage Learning