- Bacon, hot dogs and other processed red meats are increasingly linked to health problems.
- Regular consumption of processed meat can increase the likelihood of developing dementia, cancer and heart disease.
- Studies suggest that switching to foods like beans and fish helps improve longevity and health.
Ham, bacon and sausage can shave healthy years off you, mounting evidence suggests. Research over the past few years has linked processed meat to a higher risk of diseases such as cancer, heart disease and, more recently, cognitive decline and dementia.
Like other ultra-processed foods, processed meats usually contain additives such as salt, sugar and preservatives to keep them stable.
Scientists say there is much more research to be done to confirm a direct cause-and-effect link between meat and disease risk.
So far, the latest science offers five compelling reasons to reduce your consumption of processed meat.
Linked to higher risk of dementia
Daniel Wang, professor of nutrition at the Harvard TH Chan School of Public Health, recently authored a study that found that eating two slices of bacon or a hot dog every day can age your brain.
Wang and his team studied data from more than 130,000 American health care workers over four decades.
His analysis found that people were more likely to develop dementia if they ate processed meat regularly. Eating a quarter of a serving a day, on average, was enough to make a difference, according to the data. People who ate processed meat were also more likely to self-report symptoms of cognitive decline such as memory problems or loss of concentration.
Their brains also age faster, measuring about 1.6 years older for every serving of processed meat.
The findings were shared in a preliminary presentation in August 2024 and published January 15 in the journal Neurology.
Nitrates in bacon and bacon may increase the risk of cancer
Foods such as meat, ham and bacon get their flavor and color from substances called nitrates, which also repel bacteria.
Nitrates are also a known carcinogen, according to the World Health Organization, because they can form compounds that cause cancer.
Nitrates are particularly linked to a higher risk of certain types of cancer – a 2022 study found that eating more of them was linked to a higher risk of breast cancer and prostate cancer.
2 portions of bacon put you at risk of high blood pressure
Sodium, or salt, is another ingredient that adds flavor to processed meats and prevents spoilage.
Too much salt contributes to high blood pressure, known as hypertension, by causing your body to retain more fluid. Current dietary guidelines recommend keeping to less than 2,300 milligrams (mg) of sodium per day. A serving of bacon has more than half the daily allowance at 1,430 mg, while a serving of ham or sausage has anywhere from 760 to more than 1,000 mg.
Lowering blood pressure to healthy levels by eating less sodium can help prevent heart attack and stroke.
Preservatives in meat linked to type 2 diabetes
Nitrates and other stabilizing compounds in processed meats may also increase the risk of type 2 diabetes, according to some research. Scientists suspect this is because preservatives can damage the pancreas, which helps regulate blood sugar.
While most diabetes prevention focuses on managing carbohydrate and sugar intake, reducing processed red meat can also be helpful.
Red meat and heart disease
Bacon, sausage, bacon and other processed red meats also tend to be high in saturated fat and cholesterol, which studies have linked to a higher risk of cardiovascular problems such as heart disease.
The research is complex, as diets high in processed meats tend to be high in other processed foods, making it difficult to pinpoint which foods are to blame for certain health risks.
However, recent recommendations advise limiting saturated fat and cholesterol for a healthy heart.
Swap fish, beans and nuts for healthier aging
Eating for longevity isn’t just about cutting out unhealthy foods, it’s also about eating more nutrient-dense foods.
Some of the world’s healthiest diets, from the Mediterranean diet to the MIND diet, are rich in longevity superfoods like beans and nuts.
Here are some options:
- Try replacing a daily serving of processed red meat with nuts or legumes—which Wang’s latest study linked to about a 20% lower risk of cognitive decline and dementia.
- Move on to seafood. This was associated with a 26% lower risk of dementia in the study.
- Add berries, leafy greens, olive oil and whole grains in your diet. They are rich in nutrients like fiber, healthy fats and magnesium, which help support a healthy brain, gut and heart.