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One bright weekend, Zhang Boqin invited several longtime friends to gather at his home. On the dining table, the pork belly, pork ribs, and sumptuous beef rolls were neatly arranged and exuded a delightful fragrance. The friends sat around the table, eating and chatting.
Doctor Li, a doctor who has long been engaged in nutritional research, suddenly mentioned a seemingly absurd point: “You may not believe it, but multiple studies have shown that people who regularly eat fatty meat have a health index 15 times higher than those who insist on eating lean meat.”
This statement immediately caused a stir among the friends present, who expressed disbelief. The scientific community has never ceased research on meat, especially in terms of the nutritional value and health effects of fatty and lean meats.
Research results show that those who eat fatty meat at least three times a week excel significantly in cardiovascular health, blood glucose control, and longevity compared to those who stick to lean meat.
Furthermore, the overall life satisfaction and mental health of this group are also better. These data seem to challenge traditional beliefs. So, does fatty meat really contribute to better health? Or are there other factors behind this that we have not noticed? In the seemingly opposing dietary habits, how should we choose to truly achieve health and longevity?
Study: Who lives longer, those who love lean meat or those who love fatty meat?
With the popularization of healthy eating concepts, people are increasingly concerned about the impact of food choices on health and longevity. Particularly in meat consumption, the choice between lean meat and fatty meat seems to have become a lifestyle symbol.
So, under the lens of science, who actually enjoys longer health and longevity, those who love lean meat or those who love fatty meat?
To answer this question, we need to consider the nutritional components of meat and their impact on human health.
Lean meat is usually rich in high-quality protein, B vitamins, as well as minerals such as iron and zinc, which play crucial roles in maintaining muscle mass and preventing anemia, especially in the elderly.
On the other hand, fatty meat is often viewed as a risk factor for chronic diseases like heart disease due to its high saturated fat and cholesterol content.
However, modern nutritional science has begun to reassess the nutritional value of fatty meat. The fats in fatty meat not only provide energy but also contain fat-soluble vitamins and essential fatty acids, which are important nutrients that the body needs but cannot produce on its own.
Especially in recent years, research on the role of saturated fats in human health has led people to realize that a moderate intake of saturated fats may not necessarily be harmful to health.
In fact, when meat consumption is combined with other nutrients, even fatty meat can be a part of a healthy diet.
What’s more important is that compared to a diet that solely focuses on the type of meat, dietary diversity and balance play a more crucial role.
Aside from dietary factors, other aspects of lifestyle such as physical activity, non-smoking, and limiting alcohol consumption also have a significant impact on longevity.
Therefore, it is not quite reasonable to judge a person’s lifespan simply by whether they prefer lean meat or fatty meat.
In conclusion, whether one favors lean meat or fatty meat, the key lies in the overall healthiness of their dietary pattern and lifestyle choices.
A balanced diet, moderate intake of various foods, combined with healthy lifestyle habits, is the best strategy for longevity. Scientific research is gradually revealing that reasonable meat consumption, whether lean or fatty, can be part of a long and healthy diet.
Is it a myth that eating more meat in old age increases the risk of heart disease?
Many popular views suggest that if older people consume too much meat, especially fatty meat, it may increase the risk of heart disease.
But is there really scientific evidence to support this claim, or is it just an unfounded rumor?
We need to understand that the main risk factors for heart disease include hypertension, high cholesterol, diabetes, obesity, and lifestyle factors. Among these factors, dietary habits are particularly important because they directly affect blood lipid levels and weight management.
Meat, due to its high saturated fat and cholesterol content, has long been thought to potentially increase the risk of heart disease.
However, this view requires a more nuanced analysis. Modern nutritional science indicates that different types of meats have significant differences in nutritional content.
Meat from herbivorous animals (such as lamb and beef) contains high levels of Omega-3 fatty acids, which are healthy fats beneficial to the heart.
Moreover, meat is also an important source of protein, iron, zinc, and vitamin B12, essential nutrients crucial for maintaining muscle mass and preventing conditions like anemia in older individuals.
Of course, the way meat is consumed can also impact its health effects. If meat is cooked by frying or deep-frying, it may increase the production of harmful substances like polycyclic aromatic hydrocarbons and advanced glycation end products, which are believed to be associated with an increased risk of heart disease.
Therefore, it is recommended that older people choose healthier cooking methods such as stewing or steaming when consuming meats.
Furthermore, the amount and frequency of meat consumption are important considerations. Moderate consumption of meat can provide the necessary nutrients for older individuals, while excessive consumption may increase the risk of heart disease due to high salt and preservative content.
Moderate intake of high-quality meat, combined with a rich variety of fruits, vegetables, and other nutrients, can effectively maintain heart health and reduce the risk of heart disease.
Thus, linking the consumption of meat by older people directly to an increased risk of heart disease is an oversimplified viewpoint.
Eating meat in moderation and paying attention to cooking methods and types of meat can allow older people to enjoy delicious meals while maintaining heart health.
Reminder: Three types of people should limit meat intake as much as possible
Meat is an indispensable part of many people’s daily diets. However, not everyone is suitable for consuming large amounts of meat.
Under certain health conditions, excessive meat intake may pose health risks.
1. People with cardiovascular diseases
Individuals with cardiovascular diseases need to pay special attention to the intake of fats and cholesterol in their diet.
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Although not all meats are rich in saturated fats and cholesterol, typical red and processed meats contain high levels of saturated fats and cholesterol.
These components may lead to increased blood cholesterol levels, exacerbating the burden on the cardiovascular system and increasing the risk of heart disease and stroke. Therefore, individuals with cardiovascular diseases are generally advised to follow a diet mainly based on fish or plant-based proteins.
2. People with gout and hyperuricemia
Gout is a form of arthritis associated with a disorder in uric acid metabolism, characterized by recurrent intense joint pain.
Uric acid mainly comes from the metabolism of purines, and purines are abundant in red meats, organ meats, and certain types of fish.
For individuals with gout or hyperuricemia, excessive intake of these foods can lead to elevated levels of uric acid in the blood, triggering gout attacks.
Therefore, these individuals need to restrict the intake of organ meats and certain purine-rich seafood and shift to a low-purine diet, such as chicken and eggs.
3. People with digestive system diseases
Including individuals with chronic gastritis, gastric ulcers, and certain types of enteritis. These digestive system disorders often require patients to avoid highly irritating foods, and high-fat and difficult-to-digest foods, especially meats cooked through frying or grilling, may worsen symptoms, leading to indigestion and stomach discomfort.
It is recommended that these individuals choose easily digestible sources of protein and cook them by stewing or steaming as much as possible to reduce the burden on the gastrointestinal tract.
Although meat is a rich source of nutrients, the aforementioned specific groups of people should consider adjusting their dietary habits to support their specific health needs. In any case, a diversified diet and moderate intake are always key.
For those who need to limit meat consumption, increasing the intake of protein and other nutrient-rich foods may bring additional health benefits, such as improving cardiovascular health and reducing inflammation.
In conclusion, moderate intake of fatty meat may not necessarily increase health risks for certain groups of people; it may even bring certain health benefits. However, for individuals with cardiovascular diseases, gout, and digestive system disorders, excessive meat consumption may exacerbate their conditions. Therefore, reasonable dietary choices and portion control are crucial for maintaining health.
Overall, a balanced diet and moderate lifestyle are key to promoting health and longevity. Adjusting meat choices and intake according to individual health conditions is important to achieve nutritional balance and health goals.
