1) Red Meat eating increases the risk of cardiovascular diseases (such as heart attack and atherosclerosis) as it is relatively high in saturated fat and Cholesterol.

2) Processed Red Meat contain high amounts of Sodium which consequently leads to High Blood Pressure, increased risk of Stroke and Heart Failure.

3) Red Meat hardens blood vessels as carnitine (a compound found in Red Meat and even used as an additive in some Energy drinks) has been found to cause atherosclerosis, the hardening or clogging of The Arteries.

• Carnitine converts to trimethylamine-N-oxide (TMAO, a heart-damaging compound), through a bacteria in The Intestine.

4) Red Meat (grilled meat) increases toxins (nitrosamines) that can lead to Cancer.

• For more reasons, check: – Two (2) Dangerous Health Risks on Grilling Meat.

5) Eating Red Meat or processed meat can, over time, increase the risk of developing type 2 Diabetes.

6) Red Meat is rich in heme Iron which when eaten in excess, can raise levels of Iron in the brain and may increase the risk of developing Alzheimer’s Disease.

• When Iron accumulates in the brain, myelin (a fatty tissue that coats nerve Fibers) is destroyed, leading to a disrupted brain communication, and Alzheimer’s Disease.

7) Red Meat is full of harmful Hormones or Hormone-like compounds which increase Cancer risk by attaching to specific Hormone receptors on the tumors such as Hormone-sensitive Breast Cancer.

8) Red Meat and whole Dairy products are the richest dietary sources of arachidonic acid (ARA).

Heterocyclic Amines (HCAs) and Polycyclic Aromatic Hydrocarbons (PAHs) are chemicals formed when muscle meat, including Beef, Pork, fish, or Poultry, is cooked using high-temperature methods, such as pan frying or grilling directly over an open flame.

• HCAs and PAHs have been found to be mutagenic (they cause changes in DNA that may increase the risk of Cancer).

• HCAs and PAHs become capable of damaging DNA only after they are metabolized by specific enzymes in the body though a process called bioactivation.

HCA’s develop when the muscle Proteins of meats are exposed to high heat.

Formation of HCA’s

• HCAs are formed when Amino Acids (the building blocks of Proteins), sugars, and creatine (a substance found in muscle) react at high temperatures.

• Meats cooked at high temperatures, especially above 300ºF (as in grilling or pan frying), or that are cooked for a long time tend to form more HCAs. For example, well done, grilled, or barbecued chicken and sTeak all have high concentrations of HCAs.

PAH’s form in the black, charred outer portions of grilled meats when the surface fat and juices come into direct contact with the flame and smoke.

Formation of PAH’s

• PAHs are formed when fat and juices from meat grilled directly over an open Fire drip onto the Fire, causing flames. These flames contain PAHs that then adhere to the surface of the meat.

• Cooking methods that expose meat to smoke or charring contribute to PAH formation.

• HCAs are not found in significant amounts in foods other than meat cooked at high temperatures.

• PAHs can be found in other charred foods, as well as in cigarette smoke and car exhaust fumes.

1) Avoiding direct exposure of meat to an open flame or a hot metal surface and avoiding prolonged cooking times (especially at high temperatures).

2) Using a microwave oven to cook meat prior to exposure to high temperatures can also substantially reduce HCA formation by reducing the time that meat must be in contact with high heat to finish cooking.

3) Continuously turning meat over on a high heat source can substantially reduce HCA formation compared with just leaving the meat on the heat source without flipping it often.

4) Removing charred portions of meat and refraining from using gravy made from meat drippings can also reduce HCA and PAH exposure.

1) Partially pre-cook meat in the microwave for 2 minutes.

2) Marinate before grilling. Even a quick 30 second submersion in a marinade liquid is helpful.

3) Add a 1-2 tablespoons of dried Rosemary to your meat prior to grilling.

4) Mix some “textured Vegetable Protein (TVP) into your ground meat at a 1:9 ratio.

5) Avoid well done meats and trim away any charred portions before eating.

6) Flip the meat frequently to keep the internal temperature lower.

7) Stick with lean cuts and trim away as much visible fat as possible to decrease flare ups from the open flame.

8) Grill meats as an occasional treat and consume moderate portions when you do.

9) Enjoy your grilled meat with as many “brightly colored Fruit and Vegetable as possible.