Red meat, which appears red when raw and turns dark when cooked, includes foods such as beef, pork, lamb, veal, venison, and goat.
Processed meats, such as bacon, sausages, hot dogs and deli meats, are preserved using methods like smoking, curing, salting, or adding chemical preservatives.
In contrast, white meat, such as chicken and turkey, is lighter in both raw and cooked form.
In recent years, growing scientific evidence has linked high consumption of red and processed meat to an increased risk of heart disease and premature death.
In one large study by the University of Oxford, researchers analysed data from more than 1.4 million people across thirteen long-term studies. Participants reported their diets in detail, and their health was monitored for up to 30 years.
The researchers found that for every additional 50 grams of processed meat consumed each day — roughly equivalent to two slices of bacon or a sausage — the risk of coronary heart disease increased by 18%.
For the same amount of unprocessed red meat, such as beef or lamb, the risk increased by 9%. No clear link was found between poultry and heart disease.
The researchers pointed out that red meat is often high in saturated fat, while processed meat typically contains large amounts of salt. Saturated fat raises levels of “bad” LDL cholesterol, while excess salt increases blood pressure. Both of these are well-known risk factors for heart disease.
Another study led by researchers at Cornell University found similar results. Eating just two servings per week of red meat, processed meat, or poultry was linked to a 3–7% higher risk of cardiovascular disease.
In addition, consuming two servings per week of red or processed meat was linked to a 3% higher risk of death from all causes. The researchers suggested that changing how often these foods are eaten could help reduce the risk of heart disease at a population level.
Cooking methods may also play a role. A study from the University of South Australia found that when red and processed meats are cooked at high temperatures — such as grilling, frying, or searing — they produce compounds called advanced glycation end products (AGEs).
These substances have been linked to inflammation, blood vessel damage, and increased risk of heart disease, stroke, and diabetes. In comparison, gentler cooking methods like steaming, boiling, or stewing were associated with lower levels of these harmful compounds.
Another contributing factor may be sulfur-containing amino acids, which are abundant in animal products like beef, chicken, and dairy. Researchers from Penn State University found that people who consumed the highest amounts of these amino acids had a significantly higher risk of heart disease and death. Most people were found to consume more than twice the amount the body actually needs.
More positive news came from a study at Harvard University. Researchers found that replacing red meat with high-quality plant-based proteins — such as beans, lentils, nuts, and soy — was linked to a lower risk of heart disease. Substituting red meat with whole grains, dairy products, or eggs also appeared to reduce risk in some groups.
Overall, these findings support current health guidelines that recommend limiting red and processed meat.
Choosing more plant-based foods, fish, whole grains, and gentler cooking methods may help protect heart health and reduce the risk of chronic disease over time.
