Red meat consumption has been associated with increased risk of heart disease for years. It’s no surprise that many people are confused about how much red meat they can eat before it becomes a risk to their heart health.

In this article, we’ll explore how much red meat is safe to consume and what you should do to keep your heart healthy.

What is Red Meat?

Red meat is meat that comes from mammals, such as cows, pigs, and sheep. This includes beef, pork, and lamb. The meat is “red” because it contains myoglobin, a protein that gives it its color.

What Makes Red Meat Unsafe?

The link between red meat consumption and heart disease comes primarily from the high level of saturated fat in red meat.

Saturated fat raises your LDL (bad) cholesterol levels, which can lead to a buildup of cholesterol in your arteries and ultimately increase your risk of heart disease. Red meat consumption has also been associated with increased risk of colon cancer.

How Much Red Meat Should You Eat?

The American Heart Association recommends consuming no more than 6 ounces (cooked) of lean meat, poultry, or seafood per day. That’s about the size of two decks of cards.

If you choose to eat red meat, it’s best to choose lean cuts and trim off any visible fat.

: Alternatives to Red Meat

If you’re concerned about the risk of heart disease, you may want to consider alternative sources of protein. Here are some protein-rich foods that are lower in saturated fat than red meat:.

Chicken or turkey breast without skin
Fish, especially fatty fish like salmon and mackerel
Vegan protein sources like tofu, tempeh, or lentils

: Grass-fed and Organic Meat

Some people choose to eat grass-fed or organic red meat because they believe it’s healthier.

While it’s true that grass-fed meat is typically leaner and lower in saturated fat than conventionally raised meat, there’s no evidence that it’s any better for your heart health. Organic meat may have some health benefits, but it’s still high in saturated fat.

: Conclusion

The bottom line is that red meat can be a part of a healthy diet, but it’s important to consume it in moderation. Stick to lean cuts and limit your intake to no more than 6 ounces per day.

If you’re concerned about the risk of heart disease, consider alternative protein sources that are lower in saturated fat. And, of course, don’t forget about fruits, vegetables, whole grains, and other heart-healthy foods that should make up the majority of your diet.