Choosing leaner proteins over red and processed meats can significantly benefit heart health and blood pressure management, according to diabetes dietitian Mike Skarlatos. He advises making occasional swaps rather than eliminating meat entirely.
Protein Choices Impact Long-Term Health
Many people enjoy meat, fish, or other protein with dinner, but over time, the choice of protein source can have long-term health consequences. Eating red and processed meats such as beef steaks, lamb chops, sausages, and deli meats too often has been linked to a higher risk of conditions including bowel cancer and high blood pressure.
Mr Skarlatos, a dietitian with Abbott, the company behind Libre continuous glucose monitoring systems, said there is no need to cut them out entirely. Instead, “choosing healthier proteins and fats can support both glucose management and long‑term heart health.”
Recommendations for Healthier Protein Intake
Mr Skarlatos added: “National healthy eating guidelines recommend opting for leaner cuts of meat, eating two portions of fish per week (one of which should be oily), and limiting red and processed meats in favour of plant‑based sources of protein such as beans and lentils. This doesn’t mean cutting red or processed meat out entirely, but rather reducing how often it’s eaten and swapping it for these alternatives where possible, especially if intake is currently high.”
Red and processed meats are typically higher in saturated fats and trans fatty acids, which can increase levels of “bad” cholesterol. Mr Skarlatos explained: “Over time, this can contribute to the build‑up of fatty deposits in blood vessels, increasing the risk of cardiovascular problems such as heart attacks and strokes. Lean proteins, fish and plant‑based sources of protein are associated with healthier cholesterol levels, including higher 'good' cholesterol (HDL), which helps keep blood vessels healthy.”
Practical Swaps for Better Heart Health
Leaner meat options include chicken or turkey breast with the skin removed, minced beef with a low fat percentage, and certain cuts of pork or beef trimmed of visible fat. These choices can boost heart health over time.
In the UK, a record high of almost six million people are thought to be living with diabetes. Nine in 10 have type 2, which is often linked to lifestyle factors. Almost seven million others are believed to be at an increased risk of type 2 diabetes due to elevated blood sugar levels — known as pre-diabetes.
Glucose Management and Cardiovascular Risk
Mr Skarlatos added: “Balanced meals that include healthier proteins and fats can also help reduce large glucose swings. Keeping glucose levels more stable helps maintain average glucose closer to target and reduces glucose variability, which is important for protecting blood vessels. This is particularly relevant for people living with type 2 diabetes, who are two to four times more likely to develop cardiovascular disease, highlighting that diabetes management is not just about glucose levels, but also about reducing the risk of longer‑term complications.”
