Excessive consumption of red meat could damage cognitive health by increasing the risk of developing dementia and causing accelerated brain aging
Limit your meat consumption red could bring significant benefits not only for cardiovascular and environmental health, but also for cognitive health. A recent study published in the journal Neurology suggests that excessive consumption of processed red meats, such as bacon, bologna and hot dogs, could increase the risk of develop dementia.
In particular, those who consume at least a quarter of a portion of processed red meat per day showed a 13% higher risk of developing this disease compared to those who consume less than a tenth of a portion.
A portion of red meat corresponds to approximately 85 grams, or two slices of bacon, 1.5 slices of mortadella or a hot dog. Daily intake of these amounts has been associated with an acceleration of brain aging equivalent to approximately 1.6 years. Although the study is observational in nature, therefore it cannot confirm a direct causality, it nevertheless highlights a significant link between the consumption of processed red meat and cognitive decline.
Processed red meats have been linked to cardiometabolic diseases and some types of cancer
Experts suggest that some components present in processed red meats, such as salt, heme iron and various additives used during processing, may contribute to this risk. Furthermore, high consumption of red meat is often associated with inflammation and metabolic disorderssuch as insulin resistance, which could have a negative impact on the brain.
The study analyzed data from more than 133,000 participants, collected from long-term research such as the Nurses’ Health Study and the Health Professionals Follow-up Study. More than 11,000 participants developed dementia over the course of 43 years of observation.
In addition to cognitive risk, processed red meats have been associated with health problems such as cardiometabolic diseases and some types of cancer. To reduce these risks, experts recommend replacing animal proteins with plant-based alternativessuch as legumes, nuts and seeds. This diet change could reduce the risk of dementia by 19% and slow cognitive aging.
In general, a balanced diet rich in plant foods, similar to the Mediterranean diet, can offer numerous health benefits. This lifestyle, which includes fruits, vegetables, whole grains, olive oil and moderate fish consumption, promotes not only physical but also mental health, supporting a cognitive longevity.