Many Americans love meat, and there is nothing wrong with including meat in a healthy diet. Lean cuts of poultry, fish, and unprocessed meats can provide high-quality protein, vitamins, and minerals.
However, not all meats are created equal. Some processed meats are loaded with sodium, saturated fat, preservatives, and additives that may increase the risk of heart disease, high blood pressure, and certain types of cancer when consumed regularly.
If you’re trying to improve your diet, here are four meats worth limiting.
1. Country ham
Country ham may smell irresistible as it cooks, but it is one of the saltiest meats you can eat.
Unlike fresh pork, country ham is preserved through curing, often involving large amounts of salt, followed by smoking. This process gives country ham its distinctive flavor, but it also dramatically increases its sodium content.
A single serving can contain close to 2,000 milligrams of sodium—about 80 percent of the recommended daily limit for many adults.
Too much sodium can contribute to high blood pressure, a major risk factor for heart attacks, strokes, and kidney disease. People with hypertension, heart disease, or kidney problems should be especially cautious.
Country ham is also classified as a processed meat. Research has linked regular consumption of processed meats with an increased risk of colorectal cancer.
2. Bacon
Bacon is one of America’s favorite breakfast foods, but it should probably be viewed as an occasional indulgence rather than an everyday staple.
Like country ham, bacon is cured and often smoked. It is typically high in sodium and saturated fat, and many varieties contain preservatives such as nitrites.
The concern is not a few slices of bacon now and then. The problem arises when processed meats become a regular part of the diet. Studies have consistently linked higher consumption of processed meats to increased risks of cardiovascular disease and certain cancers.
If you enjoy bacon, consider reserving it for special breakfasts rather than making it a daily habit.
3. Sausage
Sausage is another processed meat that can be surprisingly high in calories, fat, and sodium.
Many breakfast sausages and sausage links contain significant amounts of saturated fat, which may contribute to elevated cholesterol levels when consumed in excess. They are also often heavily seasoned and preserved, resulting in a high sodium content.
Not all sausages are equally unhealthy. Chicken and turkey sausages are often lower in fat and calories than traditional pork varieties. However, it is still worth checking the nutrition label, as sodium levels can vary dramatically from one brand to another.
4. Processed lunch meats
Lunch meats are convenient, inexpensive, and easy to pack in a sandwich, but convenience comes at a price.
Many processed lunch meats—including bologna, salami, corned beef, pepperoni, and beerwurst—contain large amounts of sodium and preservatives. Some are also high in saturated fat.
Regular consumption of processed lunch meats has been associated with an increased risk of heart disease and certain cancers.
If you enjoy sandwiches, consider choosing lower-sodium turkey or chicken breast. Better yet, slice leftover roasted chicken, turkey, or lean beef at home and use that instead.
What makes processed meats different?
The common thread connecting country ham, bacon, sausage, and many lunch meats is processing.
Processing often involves curing, smoking, salting, or adding preservatives to extend shelf life and improve flavor. While these methods make foods more convenient and appealing, they can also increase sodium levels and introduce compounds that may negatively affect long-term health.
This does not mean you must eliminate processed meats entirely. Rather, they should be occasional foods rather than dietary staples.
The bottom line
You don’t have to give up meat to eat healthier. In fact, lean meats can be an important part of a balanced diet.
The key is choosing the right kinds of meat most of the time. Fish, skinless poultry, beans, nuts, and minimally processed meats are generally better choices than heavily processed products such as country ham, bacon, sausage, and many lunch meats.
Enjoy processed meats occasionally if you like them—but don’t make them the foundation of your diet. Your heart, blood vessels, and overall health will likely thank you for it.
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