If you care about your health, it is best to avoid excessive consumption of processed meats and red meats whenever possible. Processed meats refer to meats that have undergone processing, such as sausages and ham. Red meats refer to meats like pork and beef that appear red when raw. Although popular foods, it has been proven through various studies that they have adverse effects on the heart, liver, and the entire body. Let’s explore how processed meats and red meats affect the body.

Eating just 50g increases the risk of heart disease by 18%. Research shows that processed meat and red meat significantly increase the risk of heart disease. A research team from the University of Oxford in the UK analyzed 13 studies, tracking 1.43 million participants over 6 to 30 years to examine the health effects of consuming processed and red meats.

As a result, consuming just 50 grams of processed meats such as bacon, ham, and sausages daily was found to increase the risk of coronary artery disease (CAHD) by 18% compared to consuming the same amount of other meats. Eating unprocessed red meats like pork, beef, and lamb increased the risk by 9%. Conversely, poultry did not increase the risk. The research team attributed this to the high saturated fat content in red meats and the salt present in processed meats.

Coronary artery disease is a condition caused by the buildup of cholesterol in the arteries. It can threaten life by blocking blood flow or raising blood pressure. Every year, approximately 9 million people worldwide die from coronary artery disease. Consuming saturated fats rich in red meat increases cholesterol levels, and eating processed meats high in salt can raise blood pressure, potentially worsening coronary artery disease.

◇Wash processed meat with water, then steam or boil red meat

Even when eating processed meat, it is recommended to blanch it once in water or wash it before eating. Basically, food additives are sensitive to high temperatures. Since food additives may dissolve into the boiling water, fresh water should be used during cooking. Saccharin sodium, coloring agents, acidity regulators, and others can be somewhat washed away even with cold tap water. It is also advisable to remove the oil once before eating, as food additives like sodium nitrite are mostly dissolved in the oil.

Side dishes also affect health. When eating processed meat, it should be consumed with vegetables rather than carbohydrates. According to a study by a research team at Bordeaux University in France, people who eat processed meat with complex carbohydrates such as potatoes and grains have a higher risk of developing dementia compared to those who eat it with fruits, vegetables, seafood, and poultry.

It is better to choose steaming or boiling methods over grilling or frying for red meat. This is because exposure to high cooking temperatures increases the production of carcinogenic substances called heterocyclic amines.

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Ham or sausages are only blanched in hot water.

When eating processed meat, it is better to eat it with vegetables rather than carbohydrates.

It's good not to forget.