Higher Red Meat Consumption Linked to Increased Risk of Cognitive Decline and Dementia
Regular consumption of red meat—particularly processed varieties like bacon, sausage, hot dogs, and bologna—significantly raises the risk of mental decline compared to eating smaller amounts, according to a study published in Neurology, the journal of the American Academy of Neurology.
Based on data from nearly 130,000 adults, the research adds to mounting evidence that red meat, especially when processed, can negatively impact brain health.
“Our findings provide further evidence that higher consumption of red meat, especially processed red meat, is associated with an increased risk of cognitive decline and dementia,” said Yuhan Li, PhD, an assistant professor at Brigham and Women’s Hospital and Harvard Medical School. “This study also highlights the benefits of replacing processed red meat with healthier alternatives, such as nuts and legumes, to support cognitive health.”
Study Details: Processed Meat and Dementia Risk
Dr. Li and his team followed approximately 134,000 participants for up to 43 years, starting when the participants were an average age of 49 and free of dementia. Every two to four years, participants completed food diaries detailing their dietary habits. By the study’s conclusion, 11,173 participants (8.3%) had developed dementia.
Processed meats, including bacon, hot dogs, sausages, salami, and bologna, were distinguished from unprocessed meats such as beef, pork, lamb, and hamburger. A serving was defined as 3 ounces, roughly the size of a deck of cards.
Participants were categorized into three groups based on processed meat consumption:
- Low consumption: Less than 0.1 serving per day (about three servings per month).
- Medium consumption: Between 0.1 and 0.25 serving per day.
- High consumption: More than 0.25 serving per day (approximately two servings per week).
Results showed that high consumption of processed meat increased the odds of developing dementia by 13% compared to low consumption.
In contrast, no significant difference in dementia risk was found between low and high consumers of unprocessed red meat.
Cognitive Decline Findings
Cognitive decline was assessed using both subjective measures—where participants self-reported their memory and thinking abilities—and objective tests that evaluated memory, problem-solving, and other cognitive functions.
- Among approximately 44,000 participants (average age 78), eating at least 0.25 serving of processed meat daily was associated with a 14% higher risk of subjective cognitive decline compared to consuming less than 0.1 serving daily.
- Among 17,000 participants (average age 74), increased consumption of processed meat was linked to accelerated brain aging. Each additional daily serving of processed meat was associated with the brain aging 1.61 years faster.
Why Processed Meat Harms Brain Health
The high saturated fat content in red meats, whether processed or unprocessed, is a key contributor to mental decline, according to Dr. Li. Saturated fats elevate LDL (“bad”) cholesterol and increase the likelihood of developing type 2 diabetes—both risk factors for dementia.
Processed meats contain added preservatives like nitrites, which can transform into harmful compounds that promote oxidative stress and inflammation. Additionally, their high sodium content raises blood pressure, another well-known risk factor for dementia.
Heather Snyder, PhD, of the Alzheimer’s Association, emphasized the negative effects of ultraprocessed foods, noting that diets high in ultraprocessed foods accelerate cognitive decline.
Healthier Alternatives to Red Meat
The study revealed that replacing one daily serving of processed red meat with:
- Nuts or beans reduced dementia risk by 19% and lowered cognitive aging by 1.37 years.
- Fish decreased dementia risk by 28%.
- Chicken lowered dementia risk by 16%.
Rebecca Beaudoin, RDN, a nutrition therapist, emphasized the importance of plant-based foods, stating, “Increasing consumption of fruits, vegetables, beans, and whole grains boosts fiber and phytochemicals, both of which combat inflammation and protect cells from damage.”
Conclusion
This study underscores the long-term impact of dietary choices on brain health. By reducing processed red meat consumption and embracing healthier alternatives like nuts, beans, and fish, individuals can lower their risk of dementia and support better cognitive function as they age.
