How to avoid the health risks of eating meat - Health Tips & Tricks

A common question among health-conscious people is whether meat is good or bad. The answer has become more muddled due to conflicting results after many studies have looked into this topic. However, depending on some universal facts, some conclusions can be reached about meat consumption. Let's know how much meat to eat, which meat to eat, which to exclude, and other necessary information.

How to avoid the health risks of eating meat

There are very few people who suddenly become vegetarians or vegans at home in the country. For the foodie, meat is like an emotion. However, it is often heard that eating meat has numerous health risks. Again we know the meat is nutritious! But what is the matter?

It is undeniable that meat is the most nutritious food on the planet. Meat is a highly nutritious food with protein, fat, and amino acids. But the problem is, this high nutritional quality of meat is often the cause of loss. Eating excess red meat, such as beef, pork, and buffalo, can increase the risk of diabetes, high blood pressure, heart disease, and even cancer. Step by step we will know ways to reduce these health risks. Let's first know the benefits of meat.

Why is meat beneficial?

Essential amino acids

Some body-building amino acids can only be obtained from meat. So meat has no rival for the growth and decay of the body.

Excellent protein

Meat is the most reliable source of excellent protein. Protein is the most beneficial of all food ingredients.

Vitamins and other nutrients

Meat is rich in various vitamins and minerals. It contains iron, zinc, vitamin D, vitamin K, vitamin B12, vitamin A, calcium and other nutrients. These elements are very necessary for the body, and in most cases can only be obtained from animal foods.

What are the health risks of meat?

What are the health risks of meat

Various studies have shown that people who eat meat daily have an 18% higher risk of premature death than those who eat meat two days a week. Let's take a closer look at the health issues associated with meat.

Weight gain

Although people have different opinions about the harmful aspects of meat, there is no doubt that it helps to increase weight. Weight gain is directly related to a person's mental health. Overweight people often suffer from various psychological problems.

Moreover, weight gain is said to be the mother of stroke, high blood pressure, and diabetes. So only weight control can keep you safe from chronic diseases or complications. Eating too much meat makes weight control almost impossible.

Heart risk

Red meat contains high levels of saturated fat. Saturated fat increases bad cholesterol called LDL in the body which causes problems like heart block.

Hypertension problem

In many cases, after eating meat, certain substances enter the blood which increases blood pressure. In some cases, this problem escalates and without proper and timely treatment can lead to stroke.

Possibility of diabetes

Diabetes is a disease in which the body does not produce enough insulin to break down the sugar it consumes. Not only excess sugar, but red meat also increases the risk of diabetes. A US study found that people who eat meat at least once every two days are 48 percent more likely to develop type 2 diabetes.

Chances of getting cancer

Eating red meat can lead to several types of cancer, colon cancer being the most common. Its prevalence is so high that about 4% of people are diagnosed with this disease and require treatment.

Benefits and risks of different meats

Benefits and risks of different meats

Speaking of meat, let's take a look at what types of meat and how much is healthy to eat.

Benefits and risks of fish

Fish is the healthiest and risk-free of the non-vegetables. You can eat as much of any type of fish as you like without increasing health risks. Rather, the protein, vitamins, and minerals found in fish play a great role in building the body.

However, the use of hormone feed and antibiotic drugs has increased in farmed fish for more profit in less time. More research is needed on its health risks, but nutritionally, wild and organically farmed fish are healthier than hybrid methods.

Benefits and risks of white meat

White meat includes a variety of poultry. And in this, we mostly eat chicken, duck, quail, etc. The risk is much lower in white meat than in red meat. However, eating too much can lead to obesity problems. Like fish, farm chickens also contain high levels of antibiotics and heavy metals, which are known to cause cancer.

Benefits and risks of red meat

While red meat has the highest nutritional content, the risk of danger is also high. However, the risk of disease can be greatly reduced by eating red meat in moderation, selectively and properly.

All the researchers are sure that organically raised grass-fed meat is almost twice as harmful as processed meat. Naturally raised meat with low-fat content does not pose a risk of cancer and has a tolerable level of cholesterol.

In urban life, however, it is difficult to buy choice meat. You can buy naturally reared animals during sacrifice if you try. This can have quite a health impact since most of our meat consumption is centered around Eid al-Adha.

Meat and antibiotic resistance

Antibiotics are an essential commodity in the meat industry. However excess antibiotics can remain in the animal's body and can enter our body through food. Through which bacteria that are not sensitive to any antibiotic can be infected. Antibiotic resistance is the biggest concern of the health sector in the world today.

Proper handling of meat and cooking meat with adequate heat can reduce this risk.

How much meat is safe to eat

How much meat is safe to eat depends on your age, physical condition, etc. After thirty, eating and drinking, especially meat should be eaten with a little understanding. Although physical problems do not show up in the thirties. However, in order to stay healthy even after forty or even fifty, it is necessary to develop healthy eating habits from the thirties.

Meat should not be eaten more than 3 days a week and the amount of meat should be within 350-500 grams.

What types of meat are safe

What types of meat are safe

It is almost impossible to eat meat without fat. However, eating solid meat without fat as much as possible is beneficial for health. By doing this, the level of harmful cholesterol in the body can be controlled to a great extent.

When buying animals, buy well-bodied animals rather than very fat ones. From a health point of view, animals reared on natural diets suffer much less damage.

Do not eat meat for problems

People who are allergic to red meat cannot eat meat naturally. Directly saying something about not eating meat is a little complicated from a human point of view. However, it can be said that if there is any disease related to diabetes, liver complications, asthma, colon cancer, or digestive disturbances, one must follow the doctor's advice regarding eating meat.

Last word

Although meat is necessary for us, consuming too much rat meat can lead to premature death. It is possible to reduce the health loss of red meat by eating meat every few days with a little moderation and avoiding fat and overcooking meat as much as possible.

Dispelling the myths surrounding meat consumption provides clarity, empowering you to make informed decisions. Building healthy habits through gradual changes and setting realistic goals ensures long-term success and satisfaction.


Is a vegetarian diet suitable for all ages?

A vegetarian diet can be suitable for all ages if it is well-planned to meet nutritional needs. Consultation with a healthcare professional or nutritionist can help ensure a balanced and age-appropriate diet.

Can you get enough protein without meat?

It is possible to get enough protein without meat by including sources like beans, lentils, tofu, and quinoa in your diet. Balancing your intake of protein from a variety of plant-based sources ensures you're meeting your nutritional needs.

Is meat substitute a healthy alternative?

Although some meat substitutes can be a healthy option, it is essential to check labels for additives and choose products with minimal processing. Including a variety of plant-based proteins is recommended for a well-rounded diet.

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