A study published recently in the BMJ found that eating either processed or unprocessed red meat was associated with higher risk of heart disease in American men. The good news is, one serving a day of healthy protein-containing plant foods was associated with lower risk of heart disease compared with red meat. The benefit of swapping out some red meat in favor of plant foods was highest in men over 65.
“Unprocessed red meat” includes fresh beef, pork, lamb, and venison that is not preserved in any way. “Processed red meat” includes foods like deli meats, bacon, ham, sausage, and jerky. Protein-containing plant foods include beans, lentils, nuts, soy products, and some quinoa or other whole grains. To add these to your repertoire, try cutting some or all of the meat in soups, salads, stews, chilis, casseroles, tacos, and burritos, and replacing them with beans or chopped mushrooms, or munching a handful of nuts in place of jerky. Skip the breakfast meats in favor of a side of yogurt, cottage cheese, or oatmeal. Don’t be afraid to experiment with soy products like tofu and edamame (sweet, fresh green soybeans available—in or out of the inedible pod—in the frozen sections of many markets).