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Red Meat and Your Health
From the WashingtonPost.com, March 24, 2009
By Rob Stein
Washington Post Staff Writer
Eating red meat increases the chances of dying prematurely, according to the first large study to examine whether regularly eating beef or pork increases mortality.
The study of more than 500,000 middle-aged and elderly Americans found that those who consumed about four ounces of red meat a day (the equivalent of about a small hamburger) were more than 30 percent more likely to die during the 10 years they were followed, mostly from heart disease (cholesterol/plaque-filled arteries) and cancer. Sausage, cold cuts and other processed meats also increased the risk.
Previous research had found a link between red meat and an increased risk of heart disease and cancer, particularly colorectal cancer, but the new study is the first large examination of the relationship between eating meat and overall risk of death, and is by far the most detailed.
"The bottom line is we found an association between red meat and processed meat and an increased risk of mortality," said Rashmi Sinha of the National Cancer Institute, who led the study published yesterday in the Archives of Internal Medicine.
In contrast, routine consumption of fish, chicken, turkey and other poultry decreased the risk of death by a small amount.
"The uniqueness of this study is its size and length of follow-up," said Barry M. Popkin, a professor of global nutrition at the University of North Carolina, who wrote an editorial accompanying the study. "This is a slam-dunk to say that, 'Yes, indeed, if people want to be healthy and live longer, consume less red and processed meat.' "
There are many explanations for how red meat might be unhealthy: Cooking red meat generates cancer-causing compounds; red meat is also high in saturated fat, which has been associated with breast and colorectal cancer.
People who eat red meat are more likely to have high blood pressure and cholesterol, which increases the risk of heart disease. Processed meats contain substances known as nitrosamines, which have been linked to cancer.
Although pork is often promoted as "white meat," it is believed to increase the risk of cancer because of its iron content, Sinha said.
Regardless of the mechanism, the research provides new evidence that people should follow long-standing recommendations to minimize consumption of red meat, several experts said.
"The take-home message is pretty clear," said Walter Willett, a research physician and nutrition expert at the Harvard School of Public Health and Professor of Medicine at Harvard Medical School. "It would be better to shift from red meat to chicken and fish, which are associated with lower mortality."
"If people want to be healthy and live longer, consume less red and processed meat," global nutrition professor Barry Popkin said.
Photo: By James M. Thresher For The Washington Post
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