© Getty Images

What is processed red meat? -

Processed meat is any meat that has been preserved through means of smoking, curing, salting, or other preservatives. Examples include sausages, bacon, salami, and canned meat.

© Shutterstock

Dementia -

In the US, the number of new cases of dementia per year is projected to double by 2060 to total one million annual cases. 

© Shutterstock

What does the recent study say? -

A recent study was published in the journal Neurology and reported that people who eat more processed meat have a 14% higher likelihood of developing dementia over more than four decades compared to those who consume minimal amounts.

© Shutterstock

How was the study conducted? -

Over 130,000 individuals were included in this study. Every two to four years, participants would fill out detailed dietary surveys asking about their intake of over 150 foods.

© Shutterstock

Additional information -

The researchers in the study also collected information on dementia diagnoses and asked them questions about their memories. They saw that people who ate more processed red meat had a "higher risk of dementia, cognitive decline, and worse cognitive function."

© Shutterstock

Upper threshold -

While the scientists saw more risks as the consumption of processed red meat increased, 14% increased dementia risk was the upper threshold.

© Shutterstock

How much red meat did it take? -

This 14% threshold was reached quite easily. In fact, people who ate at least a quarter of a single three-ounce (85-gram) serving of processed red meat daily were linked to dementia.

© Shutterstock

Equivalent -

That is equivalent to about two slices of bacon, one and a half slices of bologna, or a hot dog.

© Shutterstock

One theory -

One of the theories is that processed meat raises blood pressure because it's high in saturated fat and sodium. This increases the likelihood of diabetes and heart conditions, both of which can ultimately harm the brain.

© Shutterstock

Second theory -

Another theory is that the compounds produced during the breakdown of processed red meat may actually increase dementia risk. In lab studies, some of these compounds have been shown to cause clumping of amyloid proteins, a hallmark of Alzheimer's disease.

© Shutterstock

Other adverse health effects -

Other health risks associated with processed red meat include heart disease, stroke, type 2 diabetes, some cancers, and more. 

© Shutterstock

Why other studies didn’t cut it -

Previous processed red meat studies have been inconsistent, with some linking it to dementia and others not. The main researcher in this particular study said that those studies were smaller and followed participants for less time.

© Shutterstock

Replacing processed red meat -

The detailed dietary information collected in this study allowed researchers to estimate the effect that replacing processed red meat would have on dementia risk. 

© Shutterstock

Example -

For example, substituting one serving per day of processed red meat with some legumes or nuts contributed to a 19% lower dementia risk over the study period.

© Shutterstock

Fish -

Those who replaced processed red meat with fish saw a 28% lower risk of dementia. 

© Shutterstock

Chicken -

Finally, eating chicken instead of processed red meat for one serving a day contributed to a 16% lower dementia risk.

© Shutterstock

Comparison -

The study and associated data allowed the research team to compare individuals who ate more processed red meat compared to those who ate unprocessed red meat. While people who ate more unprocessed red meats showed a slightly higher risk of dementia compared to those eating smaller amounts, the association wasn't statistically significant. 

© Shutterstock

Subjective scale -

Though the scale that measured people's own assessment of their cognitive function was subjective, it said that those who ate unprocessed red meats had a 16% higher risk of memory issues.

© Shutterstock

How was it measured? -

The assessment was subjective and included six to seven yes or no questions. Included were questions about whether the participants had difficulty remembering the names of close friends in the past year when compared to the previous year.

© Shutterstock

Take home message -

The ultimate message here is to limit your red meat intake if you can. Even reducing it a little bit can likely provide cognitive health benefits.

© Shutterstock

How to reduce your red meat intake -

It is important to eat less red meat in any way you can. If it's easier, start by slowly reducing the processed meat in your diet such as bacon and sausage. Then move on to unprocessed red meats.

© Shutterstock

Meat you consume most often -

Try especially hard to reduce the red meat you consume most often such as beef, pork, and lamb. Doing so not only helps you, but the planet too.

© Shutterstock

Try other diets -

To reduce your red meat intake, processed or otherwise, consider specific diets so you have a framework to base your choices on.

© Shutterstock

Mediterranean diet -

The Mediterranean diet has world-renowned, heart-health benefits and focuses on natural, unprocessed ingredients. It emphasizes whole, plant-based foods like fruits, vegetables, and whole grains.

© Shutterstock

DASH diet -

The DASH (Dietary Approaches to Stop Hypertension) diet aims to lower blood pressure. It balances the intake of fruits, vegetables, lean proteins, and low-fat dairy.

© Shutterstock

MIND diet -

The MIND diet combines the Mediterranean diet with the DASH diet to focus specifically on brain health. Leafy greens, berries, whole grains, nuts, fish, and more aim to reduce cognitive decline.

© Shutterstock

Reminder -

It's important to remember to replace red meat with healthy options when you're cutting it out of your diet. Try to avoid eating refined grains or other highly processed foods as replacements.

Sources: (Time) (Healthline) (Harvard T.H. Chan School of Public Health)

See also: Lifestyle changes you can make to help prevent dementia

© Shutterstock