08-12 Get to the Meat of the Matter
The biggest controversy in cardio health is whether meat is truly the enemy. Dietitian Drew Price is here to clear the air – and your arteries
I’ve read that vegans live longer. Do I need to steer clear of Nando’s?
If veganism serves up more benefits than the average diet, it’s because of the increase in vegetables and legumes you’re consuming, along with the associated phytonutrients. But an unhealthy vegan diet is still an unhealthy diet. Some studies suggest that a largely plant-based diet with some animal proteins is healthier, providing a far broader range of nutrients, including vitamins D and B12.
But red meat is still worth avoiding, right?
It’s not a lone gunman. Three big risk factors for heart disease are high blood pressure, high blood sugar and cholesterol. Eating too much red meat (more than 500g a week) might aggravate these factors, but other dietary variables do, too. So, focus on eating more fibre (30g a day) and more plant proteins, and don’t worry about your one Five Guys per week.
So burgers are still OK? Yes, but in moderation.
It’s worth drawing a line between red meat and processed meat – the latter correlates more closely with cardiovascular disease. Grass-fed beef mince is better than anything you’ll find on a meat-feast pizza.
What about saturated fats, then?
It’s the same deal. Frying every meal in sat-fat-rich coconut oil won’t do your heart any favours, but a dash here and there won’t hurt.
Will egg yolks raise my cholesterol?
Two to three a day is often touted as the upper limit, but research shows minimal impact in healthy volunteers. There’s no robust evidence to suggest that eggs affect cardiovascular disease risk in men who are otherwise healthy.