Cardiologists Are Begging You To Eat Less of This High-Protein Food if You’re Over 60 originally appeared on Parade.
Cardiovascular disease is the leading cause of death and disability in the U.S., impacting millions of Americans each year. And while cardiovascular disease can be caused by a range of factors, including genetic ones, diet absolutely plays a role. That’s especially true for older adults, who already have a higher risk of developing cardiovascular disease.
The American Heart Association (AHA) offers guidelines on the best foods to eat to support good cardiovascular health. Those include focusing on things like eating a wide variety of fruits and vegetables, eating whole grains and having healthy sources of protein.
But while focusing on eating a healthy diet can help to lower the risk of developing cardiovascular disease, there’s one high-protein food doctors say they wish older adults would skip entirely. Cardiologists explain why they’d rather people over 60 avoid this food, plus what to consider having instead.
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What Cardiologists Want You To Eat Less of if You’re Over 60
Cardiologists share that deli meat can be a problematic food in people over 60. “Deli meat is highly processed and preserved,” says Dr. Anne B. Curtis, MD, cardiologist and professor at the University at Buffalo Jacobs School of Medicine and Biomedical Sciences.
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Dr. Catherine Weinberg, MD, director of Adult Congenital Heart Disease at Northwell’s Lenox Hill Hospital, calls deli meat a “triple threat” of contributing factors for cardiovascular disease. “They have high sodium, unhealthy saturated fats and those concerning preservatives like nitrates,” she explains.
Nitrates are commonly added to deli meats to work as a preservative and to enhance the meat’s color and flavor, says Dr. Alfonso H. Waller, MD, chief of the Division of Cardiology at Rutgers New Jersey Medical School. “These are intended to keep the meat fresh for long periods.” But while he points out that nitrates are found naturally in some vegetables, the nitrates added to meats can have a different impact on your health.
Research has directly linked deli meat to cardiovascular issues. A scientific analysis of 32 studies analyzing the dietary habits of tens of thousands of healthy adults published in BMC Medicine found that substituting nuts, beans or whole grains for a daily serving of processed meats, including deli meats, lowered the risk of cardiovascular disease by up to 36%.
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Why Deli Meat Is Linked to Heart Problems
There are a few reasons why cardiologists aren’t fans of deli meat. Deli meat is notorious for having high levels of sodium, and “increased sodium intake is linked to higher blood pressure levels,” saysDr. Cheng-Han Chen, MD, interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in Laguna Hills, CA.
Dr. Curtis agrees. “It can also increase the risk of heart failure or lead to heart failure exacerbations in patients who already have the condition,” she says.
Saturated fat, which is also common in deli meat, is a risk factor for developing high cholesterol, per the AHA. “High cholesterol is also a risk factor for cardiovascular disease,” Dr. Chen points out.
The big concern with nitrates in deli meat is that they can react with other elements (either in the stomach or during food processing) to create something known as nitrosamines, Dr. Chen says, explaining, “That can promote inflammation.”
Chronic inflammation has been linked with a host of serious medical conditions, including cardiovascular diseases and cancer. “But what’s particularly worrying is how these processed meats trigger inflammation in the arterial walls,” Dr. Weinberg explains.
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What To Eat Instead of Deli Meat
Research suggests that substituting plant foods, like beans and whole grains, for deli meat is especially helpful for heart health. But you can also swap deli meat for other forms of animal protein, according to Dr. James D. Mills, MD, director of General & Preventive Cardiology at Rutgers Robert Wood Johnson Medical School.
“Care should be taken to choose meats that are lower in fat, cholesterol and sodium to improve overall cardiovascular health,” he says. “Also consider tuna or salmon, which contain more heart-healthy fats such as omega-3 fatty acids.”
Ultimately, Dr. Weinberg recommends focusing on fresh proteins that you prepare yourself, like roasted chicken or turkey you slice at home, or hard-boiled eggs. “Plant proteins like mashed avocado, hummus or other bean spreads are fantastic sandwich fillers with zero inflammation concerns,” she says. “If you absolutely can’t give up deli meats, look for nitrate-free, lower-sodium versions, and balance them with plenty of anti-inflammatory foods like colorful vegetables and healthy fats.”
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Sources:
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Cardiovascular Disease, Centers for Disease Control and Prevention
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Heart Disease and Diet, U.S. National Library of Medicine
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Aging Changes in the Heart and Blood Vessels, U.S. National Library of Medicine
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The American Heart Association Diet and Lifestyle Recommendations, American Heart Association
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Saturated Fat, American Heart Association
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Neuenschwander, M., Stadelmaier, J., Eble, J. et al. Substitution of animal-based with plant-based foods on cardiometabolic health and all-cause mortality: a systematic review and meta-analysis of prospective studies. BMC Med. 2023. DOI: 10.1186/s12916-023-03093-1
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Dr. Anne B. Curtis, MD, cardiologist and professor at the University at Buffalo Jacobs School of Medicine and Biomedical Sciences
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Dr. James D. Mills, MD, director of General & Preventive Cardiology at Rutgers Robert Wood Johnson Medical School
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Dr. Catherine Weinberg, MD, director of Adult Congenital Heart Disease at Northwell’s Lenox Hill Hospital
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Dr. Cheng-Han Chen, MD, interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in Laguna Hills, CA
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Dr. Alfonso H. Waller, MD,chief of the Division of Cardiology at Rutgers New Jersey Medical School
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Chavda VP, Feehan J, Apostolopoulos V. Inflammation: The Cause of All Diseases. Cells. 2024. DOI: 10.3390/cells13221906
Cardiologists Are Begging You To Eat Less of This High-Protein Food if You’re Over 60 first appeared on Parade on Jul 31, 2025
This story was originally reported by Parade on Jul 31, 2025, where it first appeared.
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