High-fat meats are a major source of saturated fat and cholesterol in the American diet. Thus they contribute to high blood cholesterol levels (LDL or “bad” cholesterol) and increased risk of heart disease, stroke, diabetes, and certain cancers (e.g., colon cancer).
Meats that are high in saturated fat include:
- Bacon and pork chops
- Sausage
- Steaks
- Hamburgers
- Hot dogs
In Harvard’s Health Professional Follow-up Study, 43,000 healthy men were studied to see the effects of diet on heart disease. Those eating the most saturated fat (primarily from meats and high fat dairy) were 2.2 times more likely to die from heart disease compared to those eating low levels.1 The National Institutes of Health (NIH) recommends limiting red meat and other foods that are high in saturated fat to less than 7% of calories daily. On a 2,000 calorie diet, that would be about 14 or 15 grams of saturated fat daily. Compare the charts below to see how much saturated fat there is in commonly eaten meats.
| Food |
Sat. Fat (g)2 |
| Beef steak, porterhouse, 6 oz |
14 |
| Beef, sirloin steak, 6 oz |
10.5 |
| Hamburger (Big Mac) |
10 |
| Sausage patties, 2 |
10 |
| Sausage biscuit with egg (McDonalds) |
15 |
| Pizza, meat lovers, 1/8 of 12” pizza (1 slice) |
8 |
| Frankfurter, 1 |
6 |
| Bacon, 3 pieces |
4 |
The MyPyramid.gov guidelines recommend choosing more lean protein foods such as fish, skinless poultry, lean meats, or healthy alternatives to meat, including:
- Legumes (peas, beans, garbanzos, and lentils)
- Tofu, soy beans, or other soy products
- Veggie burgers
- Nuts and nut butters
These healthy meat-free protein foods generally are lower in calories, free of cholesterol, low in saturated fat, high in dietary fiber, and good sources of healthy fats. They also contain many nutrients that help protect your health. They also add variety to your meals. The Therapeutic Lifestyle Diet (TLC) by NIH recommends eating several meals a day that are meat-free.
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