Dietitians and other health experts often discourage labeling foods as purely “good” or “bad.” However, the reality is that some foods are more beneficial for a healthy diet than others, especially concerning cholesterol levels. Foods like oatmeal, barley, beans, fruit, and nuts are high in soluble fiber, which aids in lowering cholesterol.
Protein plays a crucial role in helping you feel full and energizing your muscles, but not all protein sources are equally heart-healthy. One major culprit? Processed meats. Yes, that includes the delicious bacon that complements nearly everything. And what’s a baseball game without a hot dog? Or a football tailgate without a hearty hoagie? While it’s okay to enjoy these foods occasionally, consuming processed meats regularly can elevate your cholesterol levels.
Eggs might also come to mind since they’re high in cholesterol. Yet, a 2019 study in Nutrients examined whether it’s the cholesterol or saturated fat in food that raises blood cholesterol levels. It turns out, saturated fat is the primary issue. Specifically, processed meats like sausage, ham, and bacon were associated with increased LDL (bad) and total cholesterol levels.
How processed meats raise cholesterol levels
Consider comparing the nutrition of unprocessed versus processed meat. Let’s look at cooked bacon versus roast pork tenderloin, ounce for ounce. Three ounces of cooked bacon (about 8 slices) contain 10 grams of saturated fat compared to the 1 gram found in pork tenderloin. Additionally, bacon has over 1,400 milligrams of sodium, while the pork has just 48 milligrams.
Consuming bacon daily can impact your body in various ways. A 2022 study in Frontiers in Cardiovascular Medicine found that red meat consumption increased triglyceride levels (but not cholesterol), without distinguishing between processed and unprocessed red meat. The researchers noted that medium-chain saturated fats might improve good HDL cholesterol, but long-chain fatty acids in red meat can heighten inflammation in blood vessels.
Processed meat typically contains high sodium levels, leading to cell damage and ineffective cholesterol processing. Red and processed meats also contain carnitine, a nutrient your body produces to support energy production. While carnitine is essential for overall health, excessive amounts can affect your gut microbiome. Gut bacteria convert carnitine into TMAO, which can hinder cholesterol removal efficiency and cause arterial inflammation.
Processed meats can increase your risk of diabetes and cancer
Even if your heart and blood vessels are in excellent condition, reducing processed meats can still be worthwhile to decrease your risk of other severe conditions. A 2024 review in The Lancet compiled data from 31 studies examining the connection between meat consumption and type 2 diabetes risk. The findings indicated that individuals who consume more meat, including chicken and turkey, have a higher diabetes risk than those who consume less. Specifically, every 50-gram daily serving of processed meat was linked to a 15% increased risk of type 2 diabetes. For reference, three slices of cooked bacon weigh about 36 grams.
(Here’s how processed meat can affect your cognitive health.)
The World Health Organization classifies processed meats as carcinogenic, meaning they contain substances known to cause cancer. After analyzing 10 studies, the WHO found that every 50-gram portion of processed meat is linked to an 18% higher risk of colorectal cancer. According to the MD Anderson Cancer Center, three specific chemicals in processed meats are especially harmful. Nitrates and nitrites, which are used to preserve meats, have been linked to colorectal cancer. Heterocyclic and polycyclic amines, which form when meat is cooked at high temperatures, can also damage cells in the colon and rectum. Additionally, while heme iron is naturally found in red meat, it too may play a role in increasing cancer risk.
