Reducing red meat consumption can have numerous positive impacts on your heart, the environment, and even your long-term cognitive health, according to a new study.
A study published in the journal Neurology found that individuals consuming a quarter of a serving or more of processed red meats—such as bacon, bologna, and hot dogs—had a 13% higher chance of developing dementia compared to those who had less than one-tenth of a serving daily.
A typical serving of red meat is approximately 85 grams, which equates to about two slices of bacon, 1.5 slices of bologna, or one hot dog, as detailed in a news release regarding the study.
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The researchers discovered that an additional daily serving of processed red meat was associated with a 1.6-year acceleration in brain aging.
It’s important to note that the study’s observational methods mean researchers cannot definitively claim that processed red meats cause dementia, only that there is a correlation.
Further investigation into this connection is ongoing, commented Dr. Daniel Wang, an assistant professor in the department of nutrition at the Harvard T.H. Chan School of Public Health.
“Large, long-term cohort studies are essential for investigating conditions like dementia, which can develop over decades,” Wang stated in a news release.
“We are continuing to piece together this story to understand the mechanisms causing dementia and cognitive decline.”
Why the meat you eat affects your brain
While the link between red meat and cognitive health has not been extensively studied, researchers have identified associations with other health outcomes, including cardiometabolic diseases, cancers, and premature death, noted Dr. Mingyang Song, associate professor of clinical epidemiology and nutrition at Harvard T.H. Chan School.
Dr. Song, who was not involved in the new research, stated, “Particularly, processed red meat shows the strongest association due to its high salt content, heme iron, and harmful additives used in processing.”
“Additionally, the inflammatory response and metabolic disturbances (e.g., insulin resistance) associated with high red meat consumption may also contribute to these findings,” he added.
For this study, researchers analyzed data from over 133,000 participants, averaging 49 years of age, drawn from the Nurses’ Health Study and the Health Professionals Follow-Up Study.
The participants provided detailed health information over a long period, with their diets updated every two to four years. Within a 43-year window, more than 11,000 participants were diagnosed with dementia.
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There are several theories as to why red meat might be particularly risky for cognitive health. Red meat is high in saturated fat, producing organic compounds linked to cardiovascular disease, which may damage the nervous system and exacerbate cognitive decline, according to Dr. Song.
Processed red meat also contains elevated levels of substances such as nitrites, N-nitroso compounds, and sodium, which further increase the risk of cognitive decline, explained Yuhan Li, the study’s lead author and research assistant at Brigham and Women’s Hospital in Boston.
Nitrites, commonly used in curing meats, have been associated with various health concerns, as have N-nitroso compounds found in cured meats.
This latest study underscores the importance of diet in brain aging, according to Wang.
“Dietary guidelines typically emphasize reducing risks for chronic conditions like heart disease and diabetes, yet cognitive health is often overlooked, even though it is linked to these diseases,” he remarked.
“We hope our findings encourage greater awareness of how diet influences brain health.”
Limiting the red meat you eat
According to the study, reducing red meat intake could significantly contribute to long-term health.
Substituting red meat with plant-based protein sources, such as nuts and legumes, was associated with a 19% lower risk of dementia and 1.37 fewer years of cognitive aging.
The American Institute for Cancer Research advises limiting red meat consumption to three portions a week and minimizing processed red meat intake.
While specific dietary changes can be beneficial, Dr. Song emphasizes that the overall quality of one’s diet remains paramount.
If you aim to eat more healthily, consider adopting the Mediterranean diet, which emphasizes a lifestyle choice over strict dieting.
This diet encourages the consumption of fruits, vegetables, grains, olive oil, nuts, and seeds, with occasional fish intake, while also promoting social connections and physical activity.
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