New research finds that regular consumption of processed red meat can significantly increase the likelihood of developing dementia.
This information was reported by the True Health Initiative portal, URA-Inform reports.
People who ate about 30 grams of processed red meat daily — that's just under two 85-gram servings a week — had a 14% higher risk of dementia compared with those who ate just three servings a month. In contrast, replacing a small daily serving of processed meat with nuts and legumes cut the risk of dementia by 20%.
The Dangers of Processed Meat
Foods such as bacon, sausage, hot dogs and deli meats contain high levels of sodium, nitrates and saturated fat. Studies have shown that their consumption is associated with an increased risk of colon cancer, other cancers, type 2 diabetes, heart disease and stroke.
Long-term study
The results of a multi-year study involving more than 130,000 people were presented at the 2024 Alzheimer's Association International Conference in Philadelphia. As part of the Nurses' Health Study and Health Workers Follow-up Study, men and women answered questions about how often they ate processed red meat and plant foods like nuts and legumes.
Impact on cognitive aging
In addition to a 14% increased risk of dementia for every two servings of processed red meat per week, the study found that each additional serving added 1.61 years to cognitive aging for global cognition and 1.69 years for verbal memory. Global cognition captures the overall impact of diet and lifestyle on cognitive health, and verbal memory is an important predictor of Alzheimer's disease.
Healthy Alternatives
Swapping out animal products for plant-based options doesn't always guarantee better health. It's important to consider the types of foods you're eating instead of meat. Doctors recommend focusing on the overall structure of your meals. Start by cooking one meal each week based on beans, whole grains, and vegetables, adding herbs and spices for flavor. If you're adding meat, use small pieces of chicken or lean meat to flavor vegetable dishes like stir-fries. Another simple step is to replace refined grains with whole grains, choosing whole grain bread and pasta and replacing white rice with brown or wild rice.
Let's remember, on the left or right hand: doctors explained how to measure blood pressure correctly.