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Written By: Editorial Team | Updated : May 4, 2014 11:26 AM IST
The Indian Express reported that lean red meat might not be as unhealthy as thought of.
Despite the fact that meat offers several nutritional benefits, it has long been associated with chronic conditions like heart disease, diabetes and cancer. But now there is substantial evidence that lean red may not significantly increase blood cholesterol or bad cholesterol (LDL) levels if it is trimmed to remove visible fat before consuming. Studies have shown that meat is low in saturated fat and can be included as a part of a healthy diet. In fact, it helps to reduce LDL (bad) cholesterol in people who have high and normal cholesterol levels.
Based on previous studies and observations, people who ate 250 gm of red meat every day had a higher risk of colon cancer. So the American Institute for Cancer Research (AICR) and the American Dietetic Association (ADA) recommend limiting red meat consumption to 250 gm a week.
The quality of lean meat and its processing also plays an important role when it comes to healthy diet. Studies have shown that processed meat such as sausages, bacon and salami increase the risk of bowel cancer more than red meat. They contain more fats and are also associated with cancer causing substances like nitrites. Therefore, it is recommended that cured or processed meats should be eaten as a condiment or flavouring with foods rather than as a main dish.
Organ meats like the liver and kidney have high levels of cholesterol and hence should not be consumed more than once a month. As per recommendations, among all the red meats, lamb meat should be preferred for high nutritional value.
What is cholesterol?
Just like the fat you have in your body, cholesterol is also a fat/ lipid that is produced in the liver, and its normal levels are necessary for the proper functioning of the body.
Why is it harmful?
When cholesterol levels are in the normal range, in a healthy body, the blood flows freely through the veins and arteries. When the cholesterol levels are high, it starts forming clots (or plaque) in your blood vessels causing hypertension (high blood pressure), angina (chest pain), heart attacks, strokes and peripheral vascular diseases.
What is LDL or 'bad cholesterol'? How can it harm you?
Actually just a 'carrier' and not cholesterol, LDL or Low Density Lipoprotein has earned the 'bad boy' label.
LDL or low density lipoprotein, the 'bad cholesterol' carries cholesterol to the cells of the body. And it doesn't even do this job efficiently. It keeps dropping off debris on the way eventually leading to a build up of cholesterol at various sites along the blood vessel.
Secondly, LDL is much smaller than HDL in size and is able to literally 'sneak in' to the inner wall of the blood vessel leading to a build up on the vessel wall too. To make matters worse, the white blood cells (defense cells) which come to take charge of the chaos and repair the damage caused by LDL, only to cause further build up of material in the location. (Read: Cholesterol control mega guide all you need to know to prevent heart disease)
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