For many people, eating red meat is part of their everyday diet. Red meat is high in protein and packed with vitamins and minerals like iron, zinc and vitamin B12. But can eating too much red meat raise your risk of heart disease?

Research shows you can have an increased risk of heart disease and other medical conditions when you eat processed and unprocessed red meat. But that doesn’t mean you can never eat red meat again. Learn about the link between red meat and heart health and how to make healthier protein swaps.

What Is Red Meat?

Red meat comes from mammals. Common types include:

• Beef
• Pork
• Lamb
• Veal
• Goat
• Venison

What Is Processed Meat?

Processed meats are those that have been smoked, salted or cured, or have had preservatives added. Examples of red and processed meat include:

The Link Between Red Meat and Heart Disease

Consuming red meat can affect your heart health because it is often high in saturated fat. Eating it, especially in large amounts, can:

• Raise your low-density lipoprotein (LDL) cholesterol. LDL is known as the “lousy” cholesterol because it can cause plaque buildup and clog your arteries.
• Raise triglyceride levels (fats in your blood). High triglycerides are a risk factor for heart disease.
• Increase trimethylamine N-oxide (TMAO) levels in your blood. When you eat red meat, your gut bacteria break down certain nutrients like carnitine and choline. This process creates a chemical called TMAO. High levels of TMAO have been linked to an increased risk of heart disease, heart attack and stroke.

Do All Types of Red Meat Have the Same Risk?

Not all red meats carry the same health risks. Processed red meat like bacon and hot dogs affects your heart health more than unprocessed red meat, like a plain steak.

But how your meat is cooked matters, too. Cooking meat at high temperatures can create harmful chemicals called heterocyclic amines and polycyclic aromatic hydrocarbons. These can damage your DNA and may increase your cancer risk.

Tips to reduce risk:

• Cook red meat below 300 degrees Fahrenheit.
• Avoid charring or burning it.
• Consider baking, steaming or slow cooking it instead of grilling directly over open flames.

Eating Red Meat Safely

Some people are more at risk of developing heart disease than others when eating red meat. You should be extra cautious with red meat consumption if you:

• Have high cholesterol
• Have a family history of heart disease
• Have diabetes
• Are overweight or have high blood pressure

The International Agency for Research on Cancer, which is part of the World Health Organization, classifies processed red meat as a Group 1 carcinogen (“carcinogenic to humans”) and unprocessed red meat as a Group 2A carcinogen (“probably carcinogenic to humans”). This means that processed meats have stronger evidence for cancer risk, while unprocessed red meat has a more limited but still possible risk.

However, if the rest of your diet is healthy, eating red meat once or twice a week is likely OK.  That’s about 18 ounces total of red meat per week. But try to avoid processed meats altogether. 

“There is nothing wrong with eating lean red meat as a source of protein. However, limit the processed meat you eat,” says Northwestern Medicine Cardiologist Micah J. Eimer, MD.

Protein Alternatives to Red Meat

There are several other healthy sources of protein that are better for your heart, including:

• Fish and seafood (rich in omega-3 fatty acids, which are a type of healthy fat)
• Poultry (like chicken and turkey)
• Legumes (beans, lentils and peas)
• Nuts and seeds
• Low-fat dairy
• Whole grains

These foods also provide vitamin B12, iron and other important nutrients.

Red Meat Is Just 1 Part of Heart Health

Red meat can affect your heart, but it’s only one piece of the puzzle. To keep your heart healthy, try to limit these in your diet:

• Sugary drinks: These can lead to weight gain and increased blood sugar levels, raising the risk of diabetes and heart disease.
• Highly processed foods: Packaged snacks and fast food often contain added sugars and trans fats (liquid oils turned into solid fats like in margarine) that can impact cardiovascular health.
• Too much salt: Excess sodium can cause high blood pressure — a major risk factor for heart disease.
• Lack of fruits and vegetables: Missing out on these nutrient-rich foods means less fiber, vitamins and minerals that support heart health.

A heart-healthy diet focuses on whole foods, plant-based proteins and healthy fats. Making small swaps, such as replacing soda with water and choosing fresh fruit instead of packaged sweets, can have a big impact on your heart health.

Tests to Monitor Heart Health

If you’re trying to cut back on red meat for your heart, your physician may recommend:

• Blood pressure checks
• A lipid panel test (to measure cholesterol and triglycerides)
• A blood sugar test
• Heart imaging (like a coronary calcium scan)

These tests can help track your progress and catch problems early. Regular monitoring is important because high blood pressure, cholesterol and blood sugar are all risk factors for heart disease. Detecting changes early gives you and your care team time to adjust your diet and lifestyle before they become more serious.

Your physician may also review your family history and discuss other screenings if you have additional risk factors, such as obesity or diabetes. Combining these tests with healthy habits can significantly lower your chances of developing cardiovascular issues.

A Healthier Plate Leads to a Healthier Heart

Keep your heart healthy with the following tips:

• If you eat red meat, choose lean cuts of red meat (like sirloin or tenderloin).
• Limit your serving of red meat to small portions once or twice a week.
• Try baking or steaming instead of grilling or frying red meat.
• Add more white meat, fish, beans and other plant-based proteins to your meals.
• Incorporate healthy fats from nuts, seeds, avocados and olive oil to help lower LDL cholesterol.
• Read food labels to avoid meat products that are high in saturated fat and sodium.

Also, focus on filling half your plate with vegetables and whole grains. These foods provide fiber, which helps lower cholesterol and supports overall heart health.