Processed meats like bacon, sausages, and deli slices are common in many diets because they’re quick and tasty. But these convenient options can come with health risks you might not expect. It’s worth knowing which types of processed meats experts suggest you cut back on.
The key takeaway is that eating less processed meat can help reduce your chances of certain health problems, including cancer and heart disease. Understanding which processed meats to eat less often can help you make smarter choices without giving up flavor completely.
Bacon
Bacon is a popular breakfast staple, but it’s also one of the most processed meats you’ll find. It gets cured and often smoked, which adds flavor but also some unwanted chemicals.
Eating bacon regularly can increase your risk for heart disease and other health issues. Experts suggest cutting back to lower your exposure to those risks.
If you love bacon, try using smaller amounts or enjoy it less often. Swapping it out for less processed options can make a difference over time.
Hot dogs
If you like hot dogs, it’s wise to not make them a daily habit. Eating just one hot dog a day has been linked to a slightly higher risk of diabetes and some cancers.
Hot dogs often contain preservatives like nitrites, which can turn into harmful compounds during digestion or cooking.
Enjoying them occasionally is fine, but regular, frequent eating could add up to health risks over time. Try to balance your meals with fresher, less processed options when you can.
Sausages
Sausages are a popular processed meat, but they often come loaded with salt, fat, and additives. Eating too many can raise your risk of heart disease and weight gain.
You might find them convenient and tasty, but experts suggest cutting back because of their link to health problems like diabetes and certain cancers.
If you want to enjoy sausages, try to choose varieties with less salt and fewer preservatives. Or save them for occasional treats instead of regular meals.
Deli ham
When you grab deli ham, you’re usually getting a processed meat with added sodium and preservatives. This helps it last longer but means it can be pretty high in salt.
Not all ham is the same, though. Some options are less processed, with fewer additives, so checking the label is key if you want something healthier.
Try to limit how often you eat deli ham, especially varieties loaded with sodium and nitrates. These can add up if you have it frequently.
Salami
If you enjoy salami, it’s good to know it’s a type of processed meat. It’s cured with salt and often contains preservatives like nitrites to keep it fresh and give it that distinctive flavor.
Eating salami regularly can raise health concerns because of these additives. They have been linked to increased risks for heart disease, cancer, and even dementia.
Try to keep salami as an occasional treat rather than a daily snack. There are plenty of fresh meat options that can be healthier choices for your meals.
Corned beef
Corned beef is a tasty, salty meat often enjoyed around holidays like St. Patrick’s Day. It’s made by curing beef with salt and sometimes nitrates, which means it counts as a processed meat.
You’ll get a good amount of protein from corned beef, but it’s also high in sodium and saturated fat. That’s why it’s best to enjoy it occasionally, not every day.
Eating too much processed meat, including corned beef, has been linked to health risks like increased cancer chances. So, if you do eat it, try balancing your diet with leaner, fresh protein options.