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Reviewed by Dietitian Mandy Enright, M.S., RDN, RYT
Key Points
- Frequently eating processed red meats has been linked to a higher risk of stroke.
- These foods can raise blood pressure, impair blood vessels and harden arteries.
- Reduce stroke risk by following the DASH diet, moving often and knowing your numbers.
When it comes to cardiovascular health, heart disease gets all the attention. But did you know that stroke is the world’s number two cause of death? It also happens to be the third leading cause of disability worldwide.
The most common type of stroke, called ischemic stroke, happens when a blood clot blocks blood flow to the brain. While a heart-healthy eating pattern can substantially reduce your risk, some foods can quietly raise your odds—especially processed red meat, like bacon, hot dogs, deli meats and sausages. In fact, research suggests that people who frequently eat these foods are up to 17% more likely to experience a stroke than those who rarely consume them. “Research generally finds a continuous, linear increase in risk with greater consumption,” says Matthew J. Landry, Ph.D., RDN, FAHA. So, the more you eat, the greater your odds. “Ideally, it’s best to limit processed red meat consumption as much as possible,” he adds.
How can regularly eating processed red meat set the stage for a stroke, and what can you do to protect yourself? Keep reading as we dive into the details.
They Can Increase Blood Pressure
Processed red meat is essentially meat that has been preserved. And salt is one of the most common preservatives used, making processed red meat a major contributor of sodium to our plates.
That can spell trouble down the road. “Excess sodium can raise blood pressure, the single greatest risk factor for stroke,” says vascular neurologist Laura Stein, M.D., M.P.H. When you eat, say, a hot dog or a ham sandwich, its sodium draws water into your blood vessels. This increases the pressure within your blood vessels and forces your heart to work harder to pump blood. If this happens repeatedly over time, it can make your blood vessels stiffer and less elastic, further raising blood pressure.
They May Damage Your Blood Vessels
Processed meats often contain additional preservatives, especially nitrites. Healthwise, these compounds are a bit of a double-edged sword. On the one hand, they protect against the growth of harmful bacteria, help food stay fresh and give processed meat its pink color. At the same time, “nitrates and nitrites can cause vascular dysfunction, arterial stiffness and damage to blood vessels,” explains Skylar Griggs, M.S., RDN, LDN.
The process begins in the stomach, where “nitrite reacts with the proteins and iron in the meat to form harmful compounds called nitrosamines,” explains Landry. These, in turn, lay the groundwork for stroke by raising blood pressure and chipping away at your vascular health. In fact, research has found that people who routinely eat foods containing added nitrites are 19% more likely to develop hypertension than those who don’t.
They Can Clog Your Blood Vessels
When you eat processed meat, it’s easy to assume you’re getting lots of protein. But did you know that hot dogs are 82% fat? And 40% of that is saturated fat, the type of fat that’s especially problematic for brain and heart health. The reason, says Griggs, is that “high levels of saturated fats promote LDL cholesterol elevation and subsequent plaque buildup in arteries.”
The process starts in the liver, which is your body’s fat metabolism command center. While the liver can easily metabolize mono- and polyunsaturated fats, it does not like saturated fat. So, when it senses lots of saturated fat in the bloodstream, it goes into panic mode, shutting down its LDL receptors that normally remove cholesterol from your bloodstream. As a result, LDL accumulates in the blood vessels where it can promote the formation of plaques that can block blood flow to the brain.
The numbers speak for themselves. In one study, women and men who ate the most processed red meat were 9% and 38% more likely to have high cholesterol than those who avoided processed red meat.
They May Harden Your Arteries
Processed red meat may increase your risk of stroke through a less obvious method: via your gut bacteria. “Red and processed meats feed a group of gut bacteria that make a substance called TMAO [trimethylamine n-oxide]which makes blood more likely to clot and speeds up hardening of the arteries,” explains Landry. Research also suggests that increased TMAO from processed red meat consumption may raise blood pressure, adding yet more fuel to the fire.
Tips for Reducing Stroke Risk
Experts agree that a healthy diet and lifestyle can provide powerful protection against stroke. Where should you start? “I encourage patients to begin with one manageable change—such as eating processed meat less often—and build on it over time,” says Stein.
These tips can get the ball rolling.
- Add more fiber to your day: “Boosting fiber reduces LDL cholesterol, blood sugar and blood pressure levels and promotes feelings of fullness,” says Griggs. For optimal heart health, she recommends 30 to 35 grams of fiber per day from foods like fruits, vegetables, whole grains, nuts and seeds.
- Reach for potassium-rich foods: “Potassium-rich foods can help counter sodium’s effect on our blood pressure,” says Landry. To get your fill, he recommends 3 to 5 servings of potassium-rich produce and legumes. Top sources include dried fruit, acorn squash, baked potatoes, bananas, and beans, lentils and edamame.
- Consider the DASH diet: This blood-pressure-lowering eating plan has been shown to reduce stroke risk by 12%. It can also guard against stroke by lowering cholesterol, protecting against diabetes and helping with weight loss.
- Move often: Physical activity protects against stroke by reducing inflammation, improving glucose metabolism, and lowering blood pressure and cholesterol. Because different activities provide different benefits, the American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity weekly, plus 2 muscle-building sessions.
- Know your numbers. “High blood pressure can be symptomless and having elevated blood pressure is one of the biggest [stroke] risk factors,” says Landry. So, consider buying a home blood pressure monitor. It’s a quick, easy way to keep tabs on your numbers.
Our Expert Take
Processed red meat, like bacon, salami, deli meats, hot dogs and sausages, may be quietly increasing your odds of having a stroke. These foods are high in sodium, additives and saturated fat, which can lay the groundwork for stroke by increasing blood pressure, impairing blood vessel function and hardening your arteries. That’s not to say you can never enjoy a slice of bacon or a little charcuterie. “My practical advice is to treat processed meat as an occasional food rather than an everyday staple—particularly if you have high blood pressure, high cholesterol or a history of stroke,” says Stein. “As with many aspects of stroke prevention and brain health, less is generally better.”