Good Medicine: More Plants, Less Meat, Longer Life

Vegetarian and vegan diets are linked to a significant reduction in heart disease and cancer risk, according to a landmark review published this month in Public Library of Science One. The analysis of nearly 50 studies over 20 years of research showed that eating plant-based foods such as beans, lentils, vegetables, fruits and nuts helps to lower blood pressure and cholesterol and can prevent a variety of malignancies, including gastrointestinal and kidney cancers.

The average American eats an estimated 82 pounds of beef annually — that’s more than quadruple the global consumption rate. For years, cardiologists have warned that saturated fat in red meat (beef, pork, venison and lamb) increases the risk of heart disease, the leading cause of death in the United States for more than a century. Saturated fat boosts the body’s “bad” cholesterol (LDL, or low-density lipoprotein), which can narrow and harden coronary arteries, paving the way for heart attacks.

Colon cancer will claim more than 53,000 American lives this year, and those who eat four servings of red meat a week (or more) are 30% more likely to become victims. When beef is digested, its metabolites (amines and aromatic hydrocarbons) inflame the gut lining and can create cancerous cells in the bowel wall. This effect is heightened when the meat is cooked at high temperatures, which includes grilling.

Processed meats, like ham, sausage and bacon, pose an even greater health risk. Eating just one hot dog or a serving of deli meat every day raises your lifetime cancer risk by nearly 20%, prompting the World Health Organization to classify processed meats as carcinogens.

You don’t have to become a vegan and eat strictly plants to lower your risks of heart disease and cancer; you simply need to cut down on the amount of red meat you eat. Even a small dietary change — like swapping meat for legumes once a week — cuts premature death rates from cardiovascular events and malignancies by 15%. The less red meat you eat, science shows, the lower your risk.

Many experts recommend the “flexitarian” diet — a flexible alternative to being vegetarian. The regimen is centered on plant-based foods, like legumes, nuts, fruits, whole grains and vegetables. Full of fiber, they lower LDLs and contain anti-inflammatory polyphenols that are anticancer and cardioprotective. Dairy products and eggs are included in this regimen, important sources of protein.

Flexitarians limit red meat consumption to a total of 18 ounces per week — half the average American’s consumption — divided into three meals. Processed meats should be avoided as much as possible; if you do indulge, do so infrequently and keep portions small.

Try to think about meat differently: use it as a side dish, not an entrée. Build your meal around a salad, adding beans, peas or edamame for protein.

As with any new way of eating, there’s a learning curve: look for vegetarian recipes that sound tasty and are easy to prepare, like three-bean chili (skip the hamburger). If having meat only three times a week seems impossible, consider “meatless Mondays” instead — you can always add more vegetarian meals as you adjust to your lifestyle change.

The flexitarian diet is an easy way to develop lifelong healthy eating habits, and by doing so, greatly reduce your risk for certain cancers and cardiovascular disease. Always check with your medical provider before you start a new diet or health regimen.

Dr. Mary Jenkins, a contributor to the Herald and member of its board of directors, retired after nearly 40 years as a family practice physician in New York state.