#204 Does meat cause cancer and heart disease?

Does meat cause cancer and heart disease?

Does meat cause cancer, heart disease, or an early death?  In this article, I will show you how to enjoy meat without any increased risk based on new research.

The Harvard Meat Study

Meat studies are difficult to do.  These studies often are not very accurate either.

This is because health conscientious people tend to eat less meat.  If they do eat meat, it is generally fish or poultry.

In contrast, people who don’t care much about their health are more likely to eat a meat heavy diet.  They also like to load up on red and processed meats.  The question is always, was it the meat or their lifestyle that accounted for the increased cancer, heart, and premature death risk.

This study was different because the lifestyle variable was taken out of the equation.  Specifically, they analyzed the effect of various meats on people with with both a healthy and unhealthy lifestyle.

In this latest meat study, Harvard University researchers followed 131,342 people for up to 26 years in hopes of answering the question, does meat cause cancer, heart disease, or an early death.  Here are the three key findings of this new study:

1. Meat was safe for people with healthy lifestyles.

This finding is good news for people who are healthy and like meat.  Basically, as long as you are living a healthy lifestyle, meat conferred no extra risk.

In this study, Harvard researchers defined a healthy lifestyle by four criteria–no smoking, no alcohol abuse, daily exercise, and not being overweight.  However, if even one criteria was not met, then meat was associated with an increased risk.

2. Processed red meats were associated with a shorter lifespan.

As my readers know from blog #129, the World Health Organization has recently warned of the cancer risk associated with processed and red meats.  Thus, it should come as no surprise that this study linked processed red meats to a shorter lifespan as well.

When these researchers looked at the different types of meats and their effect to cancer, heart disease, or an early death, the risk was almost entirely due to processed red meats.  Processed red meats include sausage, bacon, pepperoni, deli meats, bologna, or hot dogs.

Other meats, like poultry or fish, appeared safe.  Likewise, dairy and eggs were also safe when it came to the risk of a premature death.

Interestingly, while unprocessed red meat and fish did not increase the risk of a cancer death, these meats did affect the heart.  For unprocessed red meats, like a hamburger or steak, the risk of a heart disease death went up.  In contrast, fish was associated with a decreased risk of dying from heart disease.

3. Plant-based proteins may allow you to live longer.

In my opinion, the most interesting finding of this study was that if people can replace 3% of their daily animal protein calories with 3% plant-based proteins, they lived up to 34% longer.  In practical terms this means that if you enjoy a deli sandwich for lunch, trade the last bite or two of your sandwich for a few bites of peas, beans, or lentils to live up to 34% longer.

Even if you don’t want to give up the last bite or two of your sandwich, the more plant-based proteins you eat the lower your risk of a cancer or heart disease death.  Would it surprise you to learn that calorie for calorie, spinach has more protein than a T-bone steak?  Indeed, 100 calories of spinach packs 13 grams of protein versus the mere 9 grams of protein in a 100 calorie serving of steak.

When it comes to getting enough protein every day, don’t limit your options.  Nuts, seeds, vegetables, and legumes are all great protein sources.

Take Home Message

What does this study mean in practical terms?  Here is what I am recommending now to my patients.

1. If you meet the criteria of a healthy lifestyle, as defined by this study, enjoy meat in moderation.

2. If you have one or more unhealthy lifestyle factors, you need more plant-based proteins and a quick lifestyle course correction.

3. Processed meats should be a rare treat for anyone.

Personally, I don’t like to take chances with my health.  Thus, most of my daily protein comes from plant-based sources.

As meat contains some critical nutrients, like vitamin B12, I do eat some meat.  Typically, this consists of wild Alaskan salmon once or twice a week.

I like the fact that wild Alaskan salmon is low in contaminants and sky high in the omega 3 fatty acids.  Also, fish is consistently associated with less heart disease and a longer lifespan in most studies.

What is your take on this study?  Do you agree with the findings?

Please leave your thoughts and questions below.  I’ll do my best to answer every question as quickly as possible.

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  1. Hello, I am a male, 66 years old. In good health. I go into AF 3-4 times a year. When I go into AF for those times, I am in it for 24-72 hours, and then brake spontaneously on my own. I am taking Flecinide 100mg twice a day along with Atenolol 25 mg once a day. I am one of those people who knows when I go into Af and when I come out of AF. Since I know when I go in and when I am out of AF, my Cardiologist has told me when I go into AF to take Eloquis 5 mg as soon as I go into AF twice a day, until I go into NSR again. Then to gradually stop it over 2 days. My question is, is this a practice which is common and one you would recomend.

    • Hi Rich,

      You ask a great question. Yes, there are a few studies now showing that blood thinners taken when needed in highly selected people (very motivated, can check their own EKG with a smart phone, etc.) is just as effective at stroke prevention. However, these were small studies in extremely motivated patients. This has not yet been accepted as standard practice.

      Hope this helps!


  2. Why aren’t cardiologist letting their patients be aware of the fact as of yet to date that there appears to be no remedy. I had afib ten years ago and now I’m experiencing PVCS for the past three months. I am completely aware of when I am in bigeminy. I did not have anxiety before hand. The pvcs have definitely caused my anxiety and therefore there is no question to me of which came first. I am a female at 53 years of age. Never use salt. Don’t drink, no recreational drugs, not a coffee or soda or tea drinker. Ive been in the ED multiple times and all tests always report as normal. Drs. can only treat what they have been taught so far. They don’t have an answer on all things. My drs.cannot treat this appropriately and how would they when they do not know the exact cause? All my dr.is doing is what he was taught. If he cannot cure then …treat to manage as best he can and that is with medicine which have more bad side effects. As for me… I don’t wait long at all ; the medicine is working or it is not. If they are not working then I choose to not take them. No point. ( under my drs.approval and guidance) and we switch to a different one till it is manageable for me. I can tell you this : salt is not a culprit in my case, as for me…sugar is a culprit without a doubt. Sugar in my case is the enemy. Cut it out almost completely basically and trying to accept this rollercoaster ride I am on and it hasn’t taken so much control of my mind as it did before. That could change but as for now… one day at a time. I’m still anxious about my issue but the point beings that if I keep trying to find a cure then I am wasting time because as of today, there isn’t one. So my dilemma now is how am I going to deal with it? That is for me to get a handle on, not my doctor.

    • Yes, PVCs are incredibly difficult to treat. PVCs are something that everyone has but yet only a very small percentage of people, less than 1% of the population, can feel them. As PVCs are a normal part of the human experience, it makes them that much more difficult to treat. How do you treat something that is normal?

      The main focus should be on living as healthy as possible to minimize PVCs. Also, in patients with other heart conditions, the PVCs may not be normal (these are high risk patients that need to be identified through the proper testing under their cardiologist’s supervision). Another focus should be on a mindfulness approach so that the symptoms aren’t so bothersome (exercise, yoga, meditation, etc.).

      To learn more, here is a link to an article I wrote on the subject: https://drjohnday.com/stop-pvcs/

      Hope this helps!


  3. Dr. Day,
    I have had type two diabetes for 25 years. I have no heart disease or any other health problems. I stayed healthy by ignoring the American Heart Association and the American Diabetes Association. It was their advice that caused my diabetes. I went on my own and tested every food on my blood sugar for many years. A plant based diet is too high in carbohydrates. Carbohydrates not fat in the diet cause obesity. here is my diet. I eat no processed food of any kind. No processed meat except bacon on rare occasions. I cut these foods out of my diet, sugar of every kind, anything made from any kind flour, potatoes and rice. They cause weight gain. I do eat red meat about twice a week, chicken, small fish,eggs, cheese, yogurt and nuts and seeds. My typical meal is meat or cheese, lots of vegetables and a little fruit. I add coconut oil, avocado and olive oil. For a treat I eat sugar free chocolates I invented. I don’t count anything and I am never hungry. I don’t gain weight and my blood sugar stays were it should be. I am 78 years old. I have never smoked and exercise 7 days a week for 45 min. including weights. It works for me.

    • Hi Rosalei,

      Congratulations on finding an eating approach that works for you! You are correct, processed carbohydrates usually cause obesity and other health problems in most people that try them.

      Warm regards,