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April 24, 2012
In Today's Issue
- 1 Quick Technique To Burn More Fat
- Eating Too Much Of This May Be Taking Years Off Your Life...
- Announcing: Doctor Approved Store Cupboard Remedies that Really Work...
1 Quick Technique To Burn More Fat
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Eating Too Much Of This May Be Taking Years Off Your Life...
Dear Reader,
If you want to live longer, you'll want to make red (and processed) meats a much smaller part of your regular diet according to some new research. Instead, make healthier choices like chicken, fish, whole grains, nuts and other solid sources of protein suggest researchers from Harvard who have concluded a new study appearing in the Archives of Internal Medicine.
The work found that the risks of dying early from either heart disease or cancer,
or from any cause for that matter, go up as the amount of red meat you eat on
a regular basis rises.
Using information that comes from two long running projects (the Health Professionals Follow-up Study and Nurses Health Study), the team examined the diets of over 121,000 middle aged men and women for as long as 28 years.
All participants were free of heart disease and cancer at the start of the study, and supplied information on their diets via food frequency questionnaires updated every four years. Almost 20% (23,923) of the study participants died during this period.
What the researchers found was that on average, each added serving of red meat the person ate per day was associated with a 13% higher risk of dying while the study was being conducted.
Processed meats - bacon, hot dogs, salami - were even more dangerous, with each added serving of these meats bringing a dramatic 20% increase in death risk.
Lead study author An Pan, PhD., a research fellow out of the Harvard School of Public Health and his team also saw that those who ate the most red meat also were heavier, less active and more likely to engage in troubling behaviors like smoking cigarettes and drinking too much alcohol.
Based on the study findings, the team estimates that switching one daily serving of red meat for fish, chicken, nuts, legumes, whole grains or low fat dairy would cut the risk of dying at mid-life by 7% to 19%.
Continues below...
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Eating Too Much Of This May Be Taking Years Off Your Life... Continued...
If all the subjects in the study had cut their average red meat intake to under
half a serving a day, the team estimates, 9% of deaths among the men and 8% of
deaths for the women might have been avoided.
Red meat is known to be high in saturated fat and cholesterol - so everyone recognizes
that it's not a good choice if you want to stay free of chronic disease. The
new study is the first to look at the impact on lifespan on switching from red
meat to a healthier alternative. Beyond the high saturated fat content, red meat
charred at high temperatures can leave cancer-causing agents on the surface of
the meat for you to ingest. And it's thought that the additives in processed
meats could promote cancer.
It's also important to understand that a diet with lots of red meat is also likely
to be deficient in other foods, fruits and veggies for instance. It may also
be tough to tell if health problems from red meat come from the food itself or
from other lifestyle factors that red meat eaters' share. And since red meat
has such a bad reputation, those who avoid it may also be doing other things
to benefit their future health that aren't being captured in a study setting.
Experts encourage you to cut your red meat consumption down to between two to
three servings a week according to study lead Pan, who is not suggesting we give
up meat entirely - although avoiding processed meats as a whole is a smart idea.
Remember too that a more plant-based diet provides a double benefit - it reduces
your exposure to harmful substances AND offers you natural sources of valuable
nutrients your body needs.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://edition.cnn.com/2012/03/12/health/red-meat-shorten-lifespan
/index.html?eref=rss_health&utm_source=feedburner
&utm_medium=feed&utm_campaign=Feed%3A+rss%2
Fcnn_health+%28RSS%3A+Health%29&utm_
content=Google+Reader
Health.com information on 10 best foods for your heart:
http://www.health.com/health/gallery/0,,20307113,00.html?cnn=yes
Alternatives to red meat:
http://www.ivillage.com/alternative-red-meat/4-a-106711
Harvard School of Public Health info on protein sources:
http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/
An Pan, Ph.D., research fellow at the Harvard School of Public Health:
http://www.hsph.harvard.edu/research/an-pan/
Study abstract, online first, March 12, 2012, Archives of Internal Medicine:
http://archinte.ama-assn.org/cgi/content/full/archinternmed.2011.2287
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