Are There Any Research Studies Showing Red Meat Reducing Heart Disease?

At the Kahn Center, we teach whole food plant-based diets to prevent and reverse heart disease. Many prior articles have been written on this approach. But what about red meat? Can it also prevent and reverse heart disease?

Key Points

• Research suggests red meat does not reduce the risk of coronary artery disease (CAD) or reverse atherosclerosis.
• The evidence leans toward red meat, especially processed types, increasing CAD and atherosclerosis risk.
• Studies consistently show links to higher cardiovascular risks, with no studies supporting the user's claim.

INTRODUCTION

This response addresses whether red meat reduces the risk of coronary artery disease (CAD) and reverses atherosclerosis, based on current scientific research. It provides a clear answer.

ANSWER

The scientific consensus indicates that red meat does not reduce the risk of coronary artery disease (CAD) or reverse atherosclerosis.

Instead, research suggests that consuming red meat, particularly processed forms like bacon or sausages, may increase the risk of these conditions.

Studies have identified factors such as high saturated fat, sodium, and gut microbiota metabolites like trimethylamine N-oxide (TMAO) as contributors to this increased risk.

For example, a large study from the University of Oxford found that each 50g/day increase in processed meat intake raised CAD risk by 18%, while unprocessed red meat increased it by 9%

DETAILED ANALYSIS

This section provides a comprehensive review of the research on red meat's impact on coronary artery disease (CAD) and atherosclerosis, expanding on the direct answer with detailed findings, methodologies, and implications. It aims to mimic a professional article, offering a strict superset of the information provided above, including all relevant details from the analysis.

Given the medical and scientific nature of the topic, the analysis focused on peer-reviewed studies, meta-analyses, and authoritative health sources, such as journals from The BMJ, PMC, and reports from institutions like the National Institutes of Health (NIH) and the University of Oxford.

A web search using the query "red meat coronary artery disease risk" revealed multiple studies linking red meat to increased CAD risk.

For instance, a 2020 study published in The BMJ, titled "Red meat intake and risk of coronary heart disease among US men: prospective cohort study," followed 43,272 men over 30 years and found that higher intake of both processed and unprocessed red meat was associated with increased CAD risk. Substitution analyses suggested replacing red meat with plant-based proteins like legumes or nuts could reduce this risk.

Another study from the NIH, published in 2019, titled "Eating red meat daily triples heart disease-related chemical," found that daily red meat consumption significantly increased blood levels of trimethylamine N-oxide (TMAO), a metabolite linked to atherosclerosis and heart disease

This study involved 113 healthy participants and showed TMAO levels were reversible when switching to white meat or plant-based diets.

A 2013 review from PMC, "Unprocessed Red and Processed Meats and Risk of Coronary Artery Disease and Type 2 Diabetes – An Updated Review of the Evidence," analyzed meta-analyses and found processed meat consumption increased CAD risk by 42% per 50g serving, while unprocessed red meat showed a smaller but still positive association

The review highlighted sodium content in processed meat as a major factor, accounting for about two-thirds of the risk difference.

A  further search of the literature for "red meat reduces risk coronary artery disease" yielded no studies suggesting red meat reduces CAD risk.

Instead, results like a 2021 Oxford study, "Red and processed meat linked to increased risk of heart disease," reinforced the increased risk, finding a 9% higher CAD risk per 50g/day of unprocessed red meat

This study involved over 1.4 million participants across 13 cohorts, tracked for up to 30 years, making it one of the largest reviews to date.

A search for "red meat reverses atherosclerosis" also found no supporting evidence.

A 2022 study from Cleveland Clinic, "Study Sheds Light on Red Meat’s Contribution to Atherosclerosis Risk in Older Adults," linked higher red meat consumption to incident atherosclerotic cardiovascular disease (ASCVD), mediated by L-carnitine metabolites

MECHANISMS

Several mechanisms were identified linking red meat to increased CAD and atherosclerosis risk:

• Saturated Fat and Cholesterol: Red meat is high in saturated fat, which increases low-density lipoprotein (LDL) cholesterol, a known risk factor for CAD.
• Sodium in Processed Meat: Processed meats have significantly higher sodium content (400% more than unprocessed), contributing to increased blood pressure and vascular resistance.
• Gut Microbiota Metabolites: Studies highlighted TMAO, derived from L-carnitine in red meat, as promoting atherosclerosis by enhancing cholesterol deposits and increasing clot-related risks
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• A 2017 PMC review, "A Contemporary Review of the Relationship between Red Meat Consumption and Cardiovascular Risk," discussed how TMAO lowers reverse cholesterol transport and increases foam cell production, further supporting atherosclerosis development.

CONCLUSIONS

The answer to the question "Are There Any Research Studies Showing Red Meat Reducing Heart Disease?" is no. This in contrast to the dozens, if not hundreds, of research studying showing plant based diets can prevent and reverse heart disease. 

The research is clear. Eat food, mostly plants, not too much