Filed under: Health & wellbeing
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If steak and potatoes and bangers and mash are your daily diet staples, you may want to consider a menu change.
A new study from Harvard School of Medicine found that red meat was blamed for almost one in 10 early deaths, reports the
Telegraph.
The study, published in the Archives of Internal Medicine, followed over 100,000 people for about 28 years and found that even eating small quantities of processed meats like salami, sausages and bacon increased the risk of death from
cancer or heart disease by one-fifth, while steak increased the risk by 12 per cent.
According to researchers, cutting the amount of red meat consumed per day to 1.5 ounces or 42 grams a day (the current Department of Health recommendation is 2.5 ounces, or 72 grams, a day) could help prevent almost one in 10 premature deaths in men and one in 13 early deaths in women. 1.5 ounces is roughly equivalent to one large steak a week.
Researchers discovered that every three ounce serving of red meat per day was linked with an 18 per cent increased risk of dying from heart disease, and a 10 per cent increased risk of dying from cancer. Processed meat servings (two slices of bacon or one hot dog) saw those numbers increase to a 21 per cent risk of dying from heart disease and a 16 per cent risk of dying from cancer.
The study also found that replacing red meat (high in salt and saturated fat) with poultry,
fish, vegetables and whole grains can reduce the risk of early death by up to one-fifth. According to the researchers, those with diets high in red meat tended to be generally unhealthier and were more likely to be overweight and
smokers.
Dr. An Pan, from the Department of Nutrition at Harvard, led the study and wrote:
"We found that greater consumption of unprocessed and processed red meats is associated with higher mortality risk.
"Compared with red meat, other dietary components, such as fish, poultry, nuts, legumes, low-fat dairy products, and whole grains, were associated with lower risk.
"These results indicate that replacement of red meat with alternative healthy dietary components may lower the mortality risk."
The researchers are urging the Department of Health to review its guidelines regarding daily recommendations of red meat.
"Given the growing evidence that even modest amounts of red meat is associated with increased risk of chronic disease and premature death, 2.5 ounces (70 grams) per day seems generous," said Dr. Frank Hu, who co-authored the study.
The bottom line is that we should make red meat only an occassional rather than regular part of our diet."
Dr. Carrie Ruxton, from the Meat Advisory Panel, has disputed the findings, pointing out that meat products are high in essential nutrients like zinc, iron, selenium, and B and D vitamins.
"This US study looked at associations between high intakes of red meat and risk of mortality, finding a positive association between the two," Dr. Ruxton said.
"However, the study was observational, not controlled, and so cannot be used to determine cause and effect."
Victoria Taylor, a dietitian at the British Heart Foundation, told
The Guardian:
"Red meat can still be eaten as part of a balanced diet, but go for the leaner cuts and use healthier cooking methods such as grilling. If you eat processed meats like bacon, ham, sausages or burgers several times a week, add variation to your diet by substituting these for other protein sources such as fish, poultry, beans or lentils."
Eating a lot of red meat has also been linked to an increase in bowel cancer, according to a Department of Health spokesperson.
How does this new research make you feel about red meat? Leave a comment and let us know.
Don't miss our gallery of foods for better skin.
- Eggs
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At breakfast, lunch or dinner, integrate an egg into your meal. A rich source of vitamin A, eggs are one of the purest forms of protein. "Skin is made up of protein and amino acids, which are used to repair skin tissue," O'Byrne explains. "Eggs contain <a href="http://lifestyle.aol.co.uk/2011/12/20/mushroom-omelette-could-cut-your-risk-of-pancreatic-cancer/" target="_blank">selenium</a>, a great antioxidant which has been linked to a lowered incidence of skin cancer." Selenium also boosts the immune system, which improves the appearance of skin, leaving it looking healthy and radiant. There's more: eggs also contain copper, which aids skin tissue regeneration and boosts elastin, a compound that keeps your skin strong and firm.</p>
- Salmon
<p>
"For glowing skin, aim to eat two to three servings of oily fish, including at least one serving of salmon, each week," O'Byrne recommends. Salmon is the king of all fatty fish, containing a high concentration of omega-3 fatty acids, which reduce inflammation and obtain moisture from within, warding off fine lines and wrinkles and decreasing the chance of getting blocked pores, which cause spots and blackheads. </p>
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The reason salmon's so beneficial? "One omega-3 fat in particular, called EPA (Eicosapentaenoic acid), has been shown to preserve collagen, so skin stays firmer and younger-looking," explains O'Byrne. Salmon also contains vitamin A, an antioxidant which may slow down the ageing process by helping with skin rejuvenation.</div>
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- Avocado
<p>
"The top food for healthy skin is always the avocado," explains O'Byrne. "This fruit is packed with healthy fats and fibre and has a good dose of the potent anti-ageing vitamin E."</p>
<p>
Mixing avocado with certain veggies may increase their nutritional power as well. The carotenoid antioxidants lycopene and beta-carotene, which prevent premature ageing and are found in tomatoes, romaine, spinach and carrots, increase significantly when eaten with this super-food. Mix some avocados into your favourite salad or mash them up - they'll double as a great DIY moisturising face masque, advises O'Byrne. </p>
- Turkey
<p>
Turkey isn't just for festive season. O'Byrne recommends swapping your chicken for turkey breast slices - they're a healthier (and lower-fat) addition to meals.</p>
<p>
"Turkey contains a high concentration of zinc, which maintains the collagen and elastin fibres that firm the skin and decreases the chances of developing fine lines," says O'Byrne. It also contains arginine, known to improve blood circulation which in turn increases the reproduction of cells and improves the appearance of skin.</p>
- Broccoli
<p>
Broccoli is packed full of antioxidants, vitamin C and B complex, vitamin E, A and K - just to name a few! O'Byrne advises picking the darker florets, as they contain more potent vitamins and provide more power to fight off those crows’ feet. Broccoli also has cleansing properties and stimulates liver function, aiding the detoxification process in the body. </p>
- Spinach
<p>
According to Atkins nutritionist <a href="http://www.atkins.com" target="_blank">Linda O'Byrne</a>, snacking like Popeye could be seriously beneficial for more than just our muscles.</p>
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"Spinach is a nutritional powerhouse for skin as it contains lutein, a carotenoid that protects your skin from UV damage," O'Byrne explains. It also contains antioxidant vitamins C and E, and good levels of vitamin K, which promote skin elasticity and may help to protect against premature ageing and the development of wrinkles.</p>
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