What Happens to Your Blood Pressure When You Eat Red Meat Regularly

Diets rich in beef, pork, and other types of red meat raise the risk of high blood pressure (hypertension). Reducing red meat consumption may help you manage blood pressure and prevent cardiovascular diseases.   

Does Red Meat Raise Blood Pressure?

Scientific evidence suggests that regularly eating high amounts of red meat can raise blood pressure. Here’s what studies have found:

• Raises the risk of uncontrolled hypertension: One review examined a wide range of studies that linked red meat intake to an increased risk of uncontrolled high blood pressure.
• Long-term effects: Consuming red meat increases the risk of developing high blood pressure over time. Data from 31,134 participants from 2003 to 2016 showed that those in the top 20% of meat consumption had a 39% greater chance of developing high blood pressure.
• Higher amounts increase risk: A study assessing dietary influences on blood pressure found that consuming 200 grams (7 ounces) or more of red meat daily raised risk by 40%.
• Processed vs. unprocessed meat: In a study, researchers found that regular consumption of unprocessed meat didn’t raise high blood pressure. However, eating more than 17 grams (g) a day of processed meats, like bacon, sausages, or hot dogs, significantly increased the chances of developing hypertension.
• In people with hypertension: One study tracked people diagnosed with high blood pressure over 11.4 years. They found that eating more red meat raised the risk of “all-cause mortality,” or death. The researchers found that replacing 1 ounce of red meat per day with white meat or eggs lowered this risk by 5 to 10%.
• Moderate amounts: While eating large amounts of red meat can lead to hypertension, the effect is less clear with small or moderate amounts. When consumed within recommended ranges, researchers found that unprocessed lean red meat does not increase the risk of heart disease.

What Makes Red Meat Unhealthy for Your Heart?

Red meat, such as beef, pork, lamb, or goat, is high in calories and contains essential nutrients, including vitamin B12, iron, zinc, and essential amino acids.

However, red meat contains elements that may raise blood pressure and increase cardiovascular disease risk. These include:  

• Saturated fats: Red meat is often rich in saturated fat, a type that raises blood cholesterol levels and increases the risk of cardiovascular disease. A 3-ounce top loin steak has 6 g, nearly 30% of the recommended daily value. 
• Trimethylamine N-oxide (TMAO): TMAO is a chemical produced in your gut when you digest red meat. Researchers linked increased TMAO blood levels to atherosclerotic cardiovascular disease, a build-up of plaque in the arteries that raises blood pressure and increases the risk of cardiovascular disease. 
• Sodium: The sodium content in red meat directly contributes to higher blood pressure. Processed meat contains about four times the sodium of unprocessed meat, significantly raising the risk of hypertension.
• Additives: Processed meats, such as sausage, contain high levels of nitrates and nitrites. These additives can raise blood pressure and increase the risk of heart disease.
• Iron: Red meat is rich in iron, an essential nutrient. However, some studies have linked iron from red meat with higher levels of reactive oxygen species (ROS), molecules that damage cells and raise the risk of cardiovascular disease.

How Much Red Meat Should I Eat?

How much red meat is right for you depends on many factors, including your health goals, health status, age, and overall diet. Experts recommend limiting daily intake of unprocessed red meat to between 50 and 100 g daily (one to 1.5 servings).

Most health professionals recommend consuming less than 50 g of processed red meat daily.

That said, a study linked less than 3.5 servings a week with a significantly higher risk of death. Because red meat is linked to cardiovascular disease, health authorities recommend limiting your intake—especially processed red meat.

Adopting a Heart-Healthy Diet

Along with exercise and other lifestyle changes, a heart-healthy diet can play a key role in preventing high blood pressure. Generally, this involves:

• Boosting whole grains, fresh vegetables, and fruit
• Choosing fat-free or low-fat milk or cheese
• Choosing lean protein sources, like fish, beans, eggs, and nuts
• Limiting or avoiding salt, added sugars
• Limiting foods high in saturated and trans fats, including fatty and processed meats