How to Consume Lamb Meat in a Healthy and Safe Way?

SadaNews - Lamb meat is considered one of the foods rich in protein and essential nutrients, but it can also adversely affect heart health if consumed excessively or in unhealthy ways.

According to a report published by Verywell Health, regular consumption of lamb can lead to increased cholesterol levels and blood pressure, especially when consumed in large quantities or with added fats and salt during cooking.

Cholesterol is a type of fat found in the blood and is divided into "good" (HDL) and "bad" (LDL) types. Elevated levels of bad cholesterol increase the risk of heart diseases, arteriosclerosis, and strokes.

Studies indicate that consuming moderate amounts of unprocessed red meat does not necessarily lead to increased cholesterol levels, but excessive consumption may change how the body processes fats. Lamb meat, especially cuts that are not lean, contains a high percentage of saturated fats, which are known factors for raising bad cholesterol levels in the blood.

Conversely, lamb meat also contains healthy fats like monounsaturated fats and omega-3 fatty acids, especially in grass-fed lamb. A study showed that consuming three servings per week of this type contributed to improving certain cholesterol indicators among adults.

Impact on Blood Pressure

High blood pressure is one of the most prominent risk factors associated with heart diseases. While lamb meat contains beneficial elements, overconsumption may contribute to raising blood pressure, particularly if it is rich in saturated fats or prepared with large amounts of salt.

Saturated fats indirectly contribute to high blood pressure by increasing fat accumulation in blood vessels, leading to their narrowing. Additionally, seasoning lamb meat with salt or using pre-packaged spice mixes can significantly raise sodium levels, causing fluid retention and long-term high blood pressure.

Nutritional Value of Lamb Meat

Despite these risks, lamb remains an important source of many nutrients, providing complete protein necessary for muscle building, as well as iron which prevents anemia, zinc which supports immunity, and vitamin B12 essential for brain and nerve health.

To benefit from the advantages of lamb meat while reducing its negative effects, experts recommend the following:

- Choose lean cuts and trim visible fat before cooking

- Opt for grilling or roasting instead of frying

- Reduce the use of salt and pre-packaged spices

- Limit consumption to three servings per week of red meat

- Include it within a balanced diet rich in vegetables and fruits