We’ve been told for years now to avoid red meat if we want to stay healthy. This recommendation has largely been based on the amount of fat in red meat, and the bad effects that a diet high in animal fats can have on our cardiovascular system, which includes the heart, brain, and the circulatory system. However, we have learned over the years that not all dietary recommendations are based on adequate and irrefutable scientific evidence. Take, for example, the old recommendations to avoid all fatty foods. Or the “food pyramid” recommended by the US government, which was based on limiting fats and largely ignored the unhealthy effects of some carbohydrates. We now know them to be not true.

So it is with red meats. Are all red meats bad for you? A recent study in the journal Circulation* looked at the associations between eating unprocessed red meat and all processed meats and the risks for coronary heart disease, stroke, and diabetes. The study was performed by doing an analysis of 17 prospective cohort trials, and 3 case-control trials, and found that the consumption of unprocessed red meat was not associated with coronary heart disease, stroke, or diabetes. Eating processed meats was associated with a 42% increased risk for heart disease, and a 19% risk for diabetes, but no risk for stroke.

Although this analysis included only a few studies and thus, there is some question of complete reliability, the finding of an increased risk of heart disease and diabetes with eating processed meats makes sense and reinforces other available evidence. The high salt content and preservatives in processed meat are known to be unhealthy.

So, should you now let up on your restriction of red meat in your diet? Not so fast. More studies need to be done. But you definitely should be cautious about eating processed meats based on this study and others. And… you should still limit your intake of unprocessed red meat.

* Micha R et al. Red and processed meat consumption and risk of incident coronary heart disease, stroke, and diabetes mellitus: A systematic review and meta-analysis. Circulation 2010 Jun 1; 121:2271.