Overall, experts agree that the recommended intake of red meat per week is the same across genders. Still, various studies show men are twice as likely as women to suffer from heart attacks, even when accounting for traditional risk factors like diabetes, high cholesterol and blood pressure and body mass.
That may be because men tend to eat more meat than the average woman. Kopecky suggested that risk multiplication may account for gender imbalances. Gundersen mentioned other ways of potentially reducing the risk of heart disease, including exercising and not smoking. The experts mentioned lentils, beans and vegetables as good alternatives.
Kopecky suggested making meat the side dish. News U. Politics Joe Biden Congress Extremism. Special Projects Highline. HuffPost Personal Video Horoscopes. Follow Us. Terms Privacy Policy. All rights reserved. Lisovskaya via Getty Images. John E. Kelly via Getty Images. Are there any positives to eating red meat? Should men and women follow the same guidelines? Based on the scientific evidence to date, we know that red meat and processed meats like sausages, bacon, salami, and hot dogs are not optimal for health since they contribute to chronic conditions like heart disease, cancer, diabetes, and obesity.
Fiber has a slew of remarkable health benefits for disease prevention and treatment, including lowering your risk of heart disease, cancer, diabetes, obesity, and more. It decreases blood cholesterol, promotes satiety, dampens glucose and insulin spikes after meals, improves gastrointestinal health, and optimizes your gut microbiome.
In general, the focus should be on dietary patterns rather than specific numbers. The evidence to date supports getting most of your calories from whole plant foods, including fruits, vegetables, whole grains, legumes, nuts, and seeds, as these foods contain the vital nutrients and fiber our bodies need.
Aim to fill your plate with as many of these foods as you can, so they make up 90 percent or more of your calories. If you do include animal products in your diet, opt for high-quality eggs, seafood, and poultry, avoiding or minimizing red and processed meats.
Aim for a Mediterranean-style diet but with the goal of obtaining most of your calories from plant foods. Eating a diet with less meat will confer a host of benefits if you replace the calories with whole plant foods.
Your blood cholesterol levels will drop. You will optimize your gut microbiome, or the trillions of microorganisms that live in your gut and are crucial for disease prevention and health maintenance.
Your cooking method matters as well. Frying your meat in shortening or other solid fats, such as butter, bacon grease, or duck fat, increases the calorie count and adds extra saturated fat to your daily intake.
Olive oil is high in monounsaturated fat, which may increase HDL good cholesterol levels in your bloodstream.
Add the additional calories to your daily count, however — about per tablespoon. Fortunately, a little bit of olive oil goes a long way. Beans, peas, soy products, nuts and seeds can provide many of the same nutrients as meat and can be used to replace the meat in your meals several times a week, or always if you eat a variety of these foods in the right amounts. A quarter cup of cooked black, kidney, pinto or white beans, for instance, equals an ounce of protein. Use these flavorful foods as meat substitutes rather than in addition to meat at a meal.
Try a salad with walnuts or garbanzo beans, meatless chili with kidney or pinto beans, or beans and rice to satisfy your hunger and your taste buds.
Sandra King uses her life experience as a small business owner, single parent, community volunteer and obsessive traveler to write about a variety of topics. She holds degrees in communication and psychology and has earned certificates in medical writing, business management and landscape gardening. Healthy Eating Nutrition Amino Acids.
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