Beef and Cardiovascular Disease and Cancer Risk

By Dr Ira Bernstein - 

It has been commonly stated that one should reduce the amount of red meat in one's diet.  But, is that all there is to be said?  There are two studies that shed further light and are useful with providing more reasonable guidance.

The EPIC Study (European Prospective Investigation into Cancer and Nutrition) was a large prospective cohort study conducted in 23 centers in 10 European countries followed for over 12 years.  There were almost half a million individuals without prevalent cancer, stroke or myocardial infarction and with complete information on diet, smoking, and physical activity with body mass index documented at baseline.  The study looked for an association of unprocessed and processed meat consumption and its effects on mortality specifically due to cancer and cardiovascular disease.  What were the findings?  

1) Unprocessed red meat and unprocessed white meat intakes were not associated with deaths due to cancer and cardiovascular issues.  

2) Processed meat intakes were strongly associated with mortality in particular due to cancer and cardiovascular disease.  

The authors, by quantifying unprocessed and processed meat consumption were able to conclude that the addition of 50 grams of processed meats increased cardiovascular risk by 42% and increased mortality specific to cancer and cardiovascular disease.  This was the first time were actually processed and unprocessed meats were separated to evaluate risk and mortality.

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The second study was entitled BOLD  (Beef in an Optimal Lean Diet).  This was the first controlled-consumption study that showed in increase in lean beef consumption with low saturated fat heart healthy died was associated with significant decreases in LDL (bad) cholesterol.  The study compared lean white meat versus lean beef in reducing LDL cholesterol.  These reductions in LDL were similar in magnitude to those who observed the DASH diet (low sodium, high grains, vegetables and fruits, lean meats, and fish, some dairy, some good fats and oils, and low on the sweets).  There were four different diets examined.  The study concluded that lean beef ranging from 113-153 grams daily was as effective as white meat and plant protein as part of a heart healthy diet in managing patients with high cholesterol.

So, in summary, processed meats have been shown to increase cardiovascular disease and cancer.  Lean, unprocessed meats in controlled portion sizes does not increase cardiovascular risk and cancer and can even have a modest beneficial effect on LDL cholesterol reduction. My advice is, if you enjoy beef, don't feel guilty eating 150 grams a day of lean, unprocessed beef (but think twice about that porterhouse, and all of those processed meats).