Is red meat good for your heart?

If you’ve tried to eat “better for your heart”, you’ve probably seen conflicting headlines. Some articles warn that red meat is risky; others say it’s fine in moderation. The latest evidence helps explain why results differ - and how to make balanced choices without guesswork.

Government-backed guidance suggests people eating 90g or more of red and processed meat daily should reduce to 70g a day, cooked weight. That advice reflects both heart and bowel-health considerations and remains a sensible benchmark.

A 2025 systematic review in the American Journal of Clinical Nutrition examined 44 trials of unprocessed red meat and cardiovascular outcomes, and then looked at who funded them. Two-thirds had ties to the red-meat industry. Among independent trials, 73.3% reported unfavourable cardiovascular outcomes for red-meat intake and none found benefits. In contrast, among industry-linked trials, 0% reported harm, 79.3% were neutral and 20.7% reported benefits. Studies with financial ties were roughly four times more likely to report favourable/neutral results.

An editorial accompanying the review notes that design choices matter. Trials that compare red meat with other animal proteins often look neutral, while those that swap red meat for plant proteins tend to favour the plant-based option. This helps explain headline whiplash without assuming anyone is being dishonest.

Large UK-led analyses associate processed meat with a bigger rise in coronary heart disease risk than unprocessed red meat. For example, each 50 g/day processed-meat increase was linked to an 18% higher CHD risk, while unprocessed red meat at the same dose was linked to 9%. That pattern supports keeping bacon, sausages and similar products as occasional foods.

So, how can you maintain a healthy heart?

* Prioritise swaps that count: Replace some red/processed meat with beans, lentils, nuts or fish. This reduces saturated fat and salt.

* Watch the 70 g/day guide: If you’re often above the UK benchmark, ease down gradually rather than making drastic changes you won’t keep.

* Remember the bigger picture: NHS guidance emphasises overall diet quality and saturated-fat reduction, not single “villain” foods. Lean cuts and healthier cooking methods still matter.