Bacon is made by soaking pork or turkey in a salty solution that has nitrates and sometimes sugar in it and then smoking it. Processed meats may be associated with cancer and heart disease, so it’s best to eat bacon in moderation.
They like the way it tastes and feels, but they think all the processed meat and fat might be bad for them.
Crispy savory bacon is a beloved food for many people. But over the years, it has developed a reputation as an unhealthy choice that’s bad for your heart due to its high saturated fat and sodium content. Is this reputation deserved or has bacon been unfairly villainized? Let’s dive into the science and research to find out.
The Nutritional Profile of Bacon
To understand if and how bacon impacts heart health, we first need to look at its nutritional breakdown:
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Fat More than half of bacon’s calories come from fat. About 70% of that fat is saturated
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Sodium: A single slice of bacon contains 149 mg of sodium, which is 6% of the daily recommended limit.
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Nitrates: Bacon contains sodium nitrate preservatives, which can form carcinogens when cooked at high temperatures.
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Other nutrients: Bacon has small amounts of protein, as well as vitamins and minerals like niacin, vitamin B6, iron, and zinc.
So bacon is very high in saturated fat and sodium compared to other meats and protein sources. This nutritional profile contributes to the concerns over bacon and heart health.
The Link Between Saturated Fat, Cholesterol, and Heart Disease
The saturated fat content is arguably bacon’s biggest concern regarding cardiovascular problems. Diets high in saturated fat can raise low-density lipoprotein (LDL) cholesterol levels.
LDL cholesterol is considered “bad” because it deposits cholesterol in the arteries, increasing plaque buildup and heart disease risk. However, the link between saturated fat, cholesterol, and heart disease is complex.
Some analyses have found only a weak association between saturated fat intake and cardiovascular mortality. And foods high in saturated fat like eggs and red meat haven’t consistently shown increased heart disease risk.
So while bacon’s saturated fat may negatively impact cholesterol levels, other factors like exercise, obesity, and genetics also play key roles in heart health.
The Impact of Sodium on Blood Pressure and Stroke Risk
The second major nutritional issue with bacon is its high sodium content. Consuming too much sodium can cause high blood pressure, which makes the heart work harder and increases risk of heart attack and stroke.
However, most sodium in the average American diet comes from packaged, processed foods. Only 11% comes directly from adding table salt or eating foods like bacon.
Still, the sodium in even one or two slices of bacon could contribute to exceeding healthy sodium limits over the course of a day, especially if eating other salty foods.
Nitrates May Lead to Unhealthy Compounds When Cooked
In addition to fat and sodium, bacon contains sodium nitrate preservatives that prevent bacterial growth. When cooked at high temperatures, nitrates can break down into carcinogenic nitrosamine compounds.
These compounds may potentially damage cells and lead to cancer. However, fruits and vegetables also naturally contain nitrates, which aren’t as concerning. More research is needed specifically on nitrates from processed meats like bacon.
The Impact of Bacon on Heart Disease and Mortality
Several large studies have investigated the direct relationship between eating processed red meat like bacon and heart health outcomes:
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An analysis of 29 studies found processed meat raised coronary heart disease risk by 42%.
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The NIH-AARP study of 500,000 adults associated processed meat with a 27% higher risk of heart failure.
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A meta-analysis correlated processed meat consumption with a 17% increase in cardiovascular disease mortality.
So based on large population studies, bacon does appear to be connected with higher likelihood of developing cardiovascular conditions. However, the risks are somewhat modest compared to other diet and lifestyle factors.
Potential Benefits of Bacon in Moderation
While excessive bacon intake is unhealthy, incorporating small amounts may have benefits:
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It provides protein, B vitamins, iron, and zinc.
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The fat helps absorb fat-soluble vitamins like A, D, E and K.
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Nitrates in bacon may improve blood vessel function and lower blood pressure.
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Bacon can increase satisfaction and prevent overeating compared to a low-fat diet.
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For some people, bacon in moderation may aid compliance with a healthy diet plan.
So rather than completely restricting bacon, focusing on an overall balanced diet with plenty of fruits, vegetables, and whole grains may allow for occasional bacon enjoyment.
Healthier Ways to Eat Bacon
If you do indulge in bacon, certain preparation methods and portions can help reduce its potential heart impacts:
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Choose uncured turkey or chicken bacon with less saturated fat.
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Opt for lower-sodium bacon to reduce excess sodium intake.
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Grill, bake, or microwave instead of frying to cut down on saturated fat.
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Limit portion sizes to 1-2 slices max per serving.
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Balance bacon with vegetable sides versus carbs to reduce calories.
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Incorporate bacon into dishes like salads, omelets or soups rather than eating it alone.
The Bottom Line on Bacon and Your Heart
Given its high amounts of saturated fat and sodium, regularly eating bacon does appear to carry some heart health risks, especially if consuming excessive portions.
However, bacon may not deserve the terrible reputation it has earned in recent decades. Having small, occasional amounts of bacon as part of an overall balanced diet is unlikely to significantly impact heart disease risk for most people.
As with many foods, moderation and variety are key for maintaining good cardiovascular health. So feel free to enjoy a few crispy strips of bacon every now and then without guilt! Just be mindful of your total diet quality and lifestyle habits as well. Your heart will thank you.
Bacon Is Fairly Nutritious
Meat tends to be very nutritious and bacon is no exception. A typical 3.5-ounce (100-gram) portion of cooked bacon contains (8):
- 37 grams of high-quality animal protein
- Vitamins B1, B2, B3, B5, B6 and B12
- 89% of the RDA for selenium
- 53% of the RDA for phosphorus
- Decent amounts of the minerals iron, magnesium, zinc and potassium
However, all nutrients found in bacon are also found in other, less processed pork products.
How Is Bacon Made?
There are different types of bacon and the final product can vary from manufacturer to manufacturer.
Bacon is made from pork, although you can also find similar products like turkey bacon.
Salt, nitrates, and sometimes sugar are mixed together in a solution and soaked in the meat for a certain amount of time. In most cases, the bacon is smoked afterward.
For example, curing and smoking the meat helps keep it fresh, and these techniques also give bacon its unique flavor and keep its red color.
Adding salt and nitrates makes the meat an unfriendly environment for bacteria to grow. As a result, bacon has a much longer shelf life than fresh pork.
Bacon is a processed meat, but the amount of processing and the ingredients used vary between manufacturers.
EAT BACON??? Surprising truth about bacon and heart health! Can you have your bacon and eat it too?
FAQ
What is the #1 worst habit for your heart?
Why is bacon the unhealthiest food?
What foods clog arteries the most?
Is Bacon bad for Your Heart?
Processed red meats—including bacon—have been found to have potentially negative effects on heart health when consumed on a regular basis. According to a study published in Circulation, the regular consumption of these meats is specifically associated with a 42% increased risk of coronary heart disease and a 19% increased risk of diabetes.
Can one eat bacon with diverticulosis?
You can eat bacon with diverticulosis, but it is not the most recommended. In a person with diverticulosis, it is recommended to consume foods with soluble fiber such as vegetables, fruits, whole grains, and legumes.
Can you eat bacon if you have heart disease?
Bacon has lots of sodium, cholesterol, and fat, all of which can increase your risk of heart disease. But bacon does have other nutrients, like protein, vitamins, and minerals. Just keep in mind that if you eat bacon, it’s best to do so occasionally and in small amounts. Salt supplement A few people actually need more salt in their diets.
What happens if you eat bacon?
“The saturated and trans fats in bacon can also lead to arterial plaque buildup, further narrowing blood vessels and potentially worsening hypertension,” adds Best. Your risk for cancer may increase. Bacon is a type of processed meat, so your risk for cancer may increase.