Reducing Red Meat Intake for Better Heart Health

When we look at the research on great diets, leaning toward a plant-based diet continues to show positive health results. Some of the popular plant-based diet plans are known as Flexitarian, Mediterranean, DASH, vegetarian, and vegan. If you are wary about cutting back on your meat intake, it’s fine to take it slow in making changes.

The "Meatless Monday" health movement

In fact, there is a health movement called "Meatless Mondays" that suggests you take one day a week to have a plant-based meal or if you are ready, you can use the whole day for eating plant-based. It doesn’t need to be Monday, it can be any day of the week or weekend, whichever suits your schedule!

The connection between diabetes and heart disease

Why are we suggesting reducing your intake of meat? As people with diabetes, we are at two times the risk for heart disease. Research shows that those who eat a high amount of meat and saturated fat have an increased risk of heart disease too. It is altogether correct to say that heart disease is the most consequential complication of diabetes.^1,2

Recent findings show heart health benefits of plant-based proteins

Reducing the risk of heart disease should be a key element of our lifestyle choices. Recent studies outlined below have shown positive data to support that consuming more plant-based proteins than red meat can reduce the risk of fatal heart disease.

Increased risk of heart disease and eating red meat

A presentation at the 2021 "Epi/Lifestyle" meeting evaluated data from multiple studies. The studies reviewed more than one million participants, all with no history of heart disease at outset. The participants' diets, with a focus on protein intake, were followed from 7-32 years.

The research found a 7 percent increased risk of fatal coronary heart disease in participants who consumed 3.5 ounces of red meat per day. Conversely, when 200 calories of alternative protein sources such as nuts, low and high-fat dairy, and poultry were substituted for red meat, there was a 6-14 percent lower risk of fatal heart disease.³

Benefits of replacing red meat with plant-based protein

Another study published in August 2020 in the American Journal of Clinical Nutrition compared a group of participants who ate two servings of red meat per day for eight weeks, versus a group who ate a plant-based meat alternative (Beyond Meat) twice per day for eight weeks.

After the first eight weeks of the study, these groups made a switch for another eight weeks, with the meat-eaters now eating plant-based alternative meat and the plant-based alternative meat eaters consuming meat.⁴

Promising results on cholesterol and blood pressure

The study in the American Journal of Clinical Nutrition measured heart disease-related factors including cholesterol, blood pressure, and weight. The group that ate plant-based in the first 8 weeks saw positive results even when they switched to meat-eating a portion of the study. Eating plant-based first made a big difference.⁴

Getting started with plant-based proteins

Even if you do not want to completely rule out red meat proteins, you can take steps to reduce how often you are eating red meat. Not sure how to find plant-based protein foods? Here are some diabetes-friendly ideas for plant-based proteins:

• Tempeh
• Tofu
• Edamame
• Textured vegetable protein
• Seitan
• Beans, lentils, and peas
• Nuts and seeds (almonds, hemp seeds, pumpkin seeds)
• Non-dairy milks using pea protein

The studies on plant-based eating continue to show improved health outcomes. Try to add more plant-based eating into your weekly or even better yet, daily, eating plan.