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.
Bacon has a reputation as an unhealthy food due to its high saturated fat and sodium content Many people wonder if eating bacon can lead to clogged arteries and heart disease This article examines the evidence on how bacon affects your arteries and heart health.
What is Bacon?
Bacon refers to cured and smoked pork belly The pork belly is soaked in a brine solution containing large amounts of salt, along with sodium nitrite, spices, and sugar It is then smoked at a low temperature to enhance flavor and preservation.
The curing and smoking process gives bacon its signature pink color, smoky flavor, and longer shelf life compared to fresh pork. However, this processing also results in high amounts of sodium and saturated fat.
A 3-ounce (85-gram) serving of bacon contains around 5 grams of saturated fat, which supplies 25% of the recommended daily limit. It also provides over 1,000 mg of sodium, or nearly half the daily recommendation.
Does Eating Bacon Increase Cholesterol Levels?
Bacon is high in cholesterol, containing 70–95 mg per serving. Dietary cholesterol was previously thought to raise blood cholesterol levels. However, research now shows that it has little effect on cholesterol levels for most people.
Saturated and trans fats tend to have a bigger impact. A lot of saturated fat in bacon can raise LDL (“bad”) cholesterol, but it can also raise HDL (“good”) cholesterol.
One review found that consuming high amounts of saturated fat from meat raised “bad” LDL cholesterol levels. However, it did not change the LDL:HDL ratio, which is considered the most important marker for heart disease risk.
Overall, bacon’s effects on cholesterol levels are likely neutral for most people. But for those with high cholesterol or heart disease risk, limiting intake to occasional portions is best.
Does the Sodium in Bacon Increase Blood Pressure?
Bacon is very high in sodium, with a single serving providing 7–15% of the daily limit. While sodium is essential for health, excess intakes have been linked to high blood pressure in salt-sensitive individuals.
High blood pressure affects nearly half of American adults. It makes you much more likely to have a heart attack, stroke, or other heart disease.
Studies indicate that reducing sodium intake can help lower blood pressure, especially in those with salt-sensitivity. However, the effects tend to be modest.
Cutting back on processed meats like bacon that are high in sodium may help people who want to lower their blood pressure. However, other dietary and lifestyle factors play key roles in hypertension as well.
Can Nitrates and Nitrites in Bacon Cause Cancer?
When exposed to high heat, nitrates and nitrites from processed meats can turn into compounds called nitrosamines. Nitrosamines have been shown to cause cancer in animal studies.
According to the WHO, regularly eating 50 grams per day of processed meat increases colon cancer risk by 18%. Other studies tie processed meats to higher risks of stomach, pancreatic, breast, and prostate cancers.
However, bacon manufacturers now add antioxidants like vitamin C to prevent most nitrosamine formation. Studies also show sodium nitrite itself is not carcinogenic.
Overall, the cancer risk related to nitrates and nitrites in modern-day bacon is low. Moderating intake to 2–3 servings per week seems prudent to reduce exposure.
Does Bacon Increase Inflammation and Heart Disease Risk?
Some research indicates processed meat may promote inflammation and raise markers linked to heart disease. However, the evidence is mixed.
One major study did not find any links between processed meat intake and inflammatory markers for the general population.
Other studies tie processed meats to higher levels of inflammatory chemicals and poorer outcomes for heart health. Yet it is still unclear whether these effects apply to all individuals.
In moderation, bacon is unlikely to significantly impact inflammation or heart health for most people. Those with heart disease risk factors may want to limit intake as a precaution.
Healthier Ways to Eat Bacon
While bacon is not as bad as once believed, regular high intakes could increase health risks for some. Here are tips for enjoying bacon in a more heart-healthy way:
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Choose uncured bacon without added nitrites/nitrates whenever possible.
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Opt for center-cut bacon, which is lower in saturated fat than regular sliced bacon.
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Bake or microwave instead of frying to cut back on saturated fat.
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Drain bacon on paper towels to remove excess grease.
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Use bacon as a flavoring in small amounts rather than the main portion of a dish.
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Try swapping half the bacon for mushrooms or avocado in recipes.
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Pair bacon with vegetables to balance with fiber and antioxidants.
The Bottom Line
Modern research indicates bacon does not have major effects on cholesterol levels or heart health for most people when eaten in moderation. The links with cancer are weak with today’s products.
However, the high sodium content can raise blood pressure in those with hypertension. Processed meats may also promote subtle inflammation.
Limiting bacon—along with other salty, processed meats—seems prudent, especially for those with high blood pressure or heart disease risk factors. But the occasional serving can be incorporated into a healthy, balanced diet for most individuals.
Overall, bacon does not appear to directly clog arteries or have dangerous effects for the majority of people. Using less processed versions and eating small portions can minimize potential risks.
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.
Bacon Contains a Lot of Fat
The fats in bacon are about 50% monounsaturated and a large part of those is oleic acid.
This is the same fatty acid that olive oil is praised for and generally considered “heart-healthy” (1).
Then about 40% is saturated fat, accompanied by a decent amount of cholesterol.
The remaining fat in bacon is 40% saturated and 10% polyunsaturated, accompanied by a decent amount of cholesterol.
Dietary cholesterol was a concern in the past, but scientists now agree that it has minor effects on cholesterol levels in your blood (2, 3, 4).
In contrast, the health effects of saturated fat are highly controversial. Lots of doctors are sure that eating a lot of saturated fat is a main reason why people get heart disease.
Although high saturated fat intake may increase certain risk factors for heart disease, studies have failed to reveal any consistent links between saturated fat intake and heart disease (5, 6, 7).
In the end, the effects of saturated fat on health may depend on the kind of saturated fat eaten, the diet, and the way of life of the person.
It’s not a big deal that bacon is high in fat, especially since a serving is usually pretty small.
What If You Eat BACON Every Day For 30 Days?
FAQ
What is the most artery clogging food?
How bad is bacon for your health?
Does bacon cause plaque?
What is the #1 worst habit for your heart?
Can Bacon cause blocked arteries?
Dr. Mitchell says, ” Bacon has been beloved for its unique and delicious taste for centuries, but few people realize the health risks that can accompany over-indulging in bacon. Bacon may have such a high-fat content that it can lead to blocked arteries.
What foods should one eat to reduce plaque and increase opening of arteries?
Mainly foods rich in HDL (good cholesterol) that play the role of cleaning the arteries, such as avocado, olive oil, oilseeds and seafood. Foods rich in vitamin K are also important as it helps prevent hardening and blockage of the arteries, the best sources are dark leafy greens, nuts, kiwi, avocado, grapes, plums and figs. In addition, it is important to consume enough antioxidants, which are present in fruits and vegetables.
Why is Bacon bad for You?
Bacon may have such a high-fat content that it can lead to blocked arteries. High saturated fat levels promote inflammation which can cause dehydration of skin cells and contribute to atherosclerosis, which is the gradual narrowing of blood vessels leading to heart attack or stroke.
What foods clog arteries?
Read More: The Effect of Diet on the Circulatory System Foods that clog arteries are typically high in saturated fats and cholesterol. They may also contain a lot of sugar and simple carbohydrates, like white bread. Usually, it’s not just one type of food but the combination that negatively affects artery and heart health.