Heart disease is complicated and, unfortunately, common. More than 5% of American adults have the condition, and one person dies every 34 seconds in the U.S. from it. While having heart disease isn’t an automatic death sentence, cardiologists say it’s important to do what you can to lower your risk of developing the serious condition.
That means focusing on modifiable risk factors for heart disease, like diet, exercise, avoiding smoking, minimizing alcohol use, and maintaining a healthy weight, per the American Heart Association (AHA). But there are some risk factors you can’t help, like getting older. That’s why it’s so crucial to do what you can to manage the things you can control, says Dr. Cheng-Han Chen, MD, interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in Laguna Hills, CA.
Diet is an easier modifiable risk factor you can tweak right away.
There’s a lot to consider with your diet, but cardiologists agree that certain foods should be avoided as much as possible. That includes one very popular high-protein food they’d rather you skip, despite what you may have heard about the benefits of eating more meat.
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The High-Protein Food Cardiologists Want You To Eat Less of if You’re Over 50
While it’s incredibly popular, cardiologists recommend avoiding steak when you’re over 50. “Steak is high in saturated fat and can increase your cholesterol,” explainsDr. Supreeti Behuria, MD, director of the Hypertension Center at Northwell’s Staten Island University Hospital. Having high levels of LDL (“bad”) cholesterol increases the buildup of plaque in your arteries, raising the risk of heart attack and stroke, she explains.
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“Steak can also increase inflammation in your body, further increasing the risk of heart disease,” Dr. Chen says. Not only is chronic inflammation linked to a higher risk of developing heart disease, it also raises the odds you’ll develop other serious conditions, including type 2 diabetes. Type 2 diabetes is also strongly linked to heart disease, creating a double-whammy for your cardiovascular system.
Steak also tends to be a fatty cut of meat, especially when it comes to saturated fat. That can raise your risk of weight gain, which is also a risk factor for cardiovascular disease, Dr. Chen shares.
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Which Heart Conditions Are Most Concerning as You Age?
Everyone is vulnerable to developing heart disease, but certain conditions are more common as you age. Dr. Behuria recommends having these on your radar:
- Coronary artery disease. This is a narrowing or blockage of the heart’s arteries.
- Hypertension. Also known as high blood pressure, it’s a major risk factor for heart disease and stroke.
- Heart failure. Heart failure happens when the heart can’t pump blood effectively throughout the body.
- Atrial fibrillation. Commonly referred to as “A-fib,” this is an irregular heartbeat that increases stroke risk.
- Heart attack. Also known as myocardial infarction, this is often caused by a blockage in the coronary arteries.
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What To Eat Instead
Most doctors won’t say that you can never, ever eat steak again. But cardiologists generally agree that it will be better for your heart health to eat less of this form of protein. “I advise my patients to limit their consumption of red meat as much as possible,” Dr. Chen says.
Related: The One Thing to Do Every Single Day to Lower Inflammation In Your Arteries, According to Cardiologists
If you want to swap in a healthier protein option, Dr. Chen suggests opting for fish, like salmon, and plant-based proteins. The AHA specifically recommends choosing beans, peas, lentils and nuts—these don’t contain saturated fats. They also provide dietary fiber and other nutrients to support heart health.
If you don’t want to give up steak, that’s OK: Just try to eat less of it. “It is okay to eat once in a while, say for a special occasion, but it should not be a part of your regular diet,” Dr. Behuria says.
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Sources:
- Heart Disease Prevalence, Centers for Disease Control and Prevention
- Heart Disease Facts, Centers for Disease Control and Prevention
- Heart Health and Aging, National Institute on Aging
- Understanding Your Risks to Prevent a Heart Attack, American Heart Association
- Dr. Supreeti Behuria, MD, director of the Hypertension Center at Northwell’s Staten Island University Hospital
- Dr. Cheng-Han Chen, interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in Laguna Hills, CA
- Diabetes and Your Heart, Centers for Disease Control and Prevention
- Chavda VP, et al. Inflammation: The Cause of All Diseases. Cells. 2024. DOI: 10.3390/cells13221906.
- Picking Healthy Proteins, Centers for Disease Control and Prevention