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 become a staple food in many cultures with its savory salty, and crunchy appeal. However, regularly eating bacon can negatively impact heart health due to its high saturated fat and sodium content.
How Bacon Can Harm Your Heart
There are a few key reasons why bacon is bad for your heart:
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High in saturated fat – Over 50% of the calories in bacon come from saturated fat. Eating too much saturated fat raises LDL (bad) cholesterol levels which increases the risk of heart disease and stroke.
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Loaded with sodium – A single slice of bacon contains over 150mg of sodium Too much sodium can lead to high blood pressure, heart disease, stroke, and heart failure
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Contains preservatives – Bacon contains preservatives like sodium nitrite which have been linked to heart disease and cancer.
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Processed meat – Bacon is considered a processed meat which has been associated with heart disease and diabetes in numerous studies.
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Leads to weight gain – The saturated fat and sodium in bacon can cause weight gain, which also raises heart disease risk Obesity is a major risk factor for heart disease.
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Contains L-carnitine – Bacon contains L-carnitine, a nutrient that gut bacteria convert into a heart-harmful chemical called TMAO according to recent research.
Healthier Alternatives To Bacon
If you love the taste of bacon, there are healthier ways to get that smoky, salty flavor without harming your heart:
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Turkey bacon – While still high in sodium, turkey bacon is lower in saturated fat and calories than pork bacon.
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Tempeh bacon – Made from fermented soybeans, tempeh bacon has a similar texture to real bacon with plenty of protein and none of the heart-harming fat and sodium.
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Mushroom bacon – Thinly sliced mushrooms marinated in spices and baked for a crispy, vegan bacon alternative.
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Tofu bacon – Tofu soaked in a marinade of tamari, maple, liquid smoke, and spices makes a satisfying plant-based bacon.
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Vegetables – Zucchini, eggplant, and carrots can all be sliced thin, marinated, and baked into veggie “bacon” strips.
How Much Bacon Is Safe To Eat?
Most health experts recommend limiting bacon to no more than a few times per month as an occasional treat. The American Heart Association advises no more than 5-6 servings of processed meat like bacon per week.
When eating bacon, here are some tips to reduce its impact on heart health:
- Choose turkey bacon or veggie bacon more often
- Eat smaller portions – 1 slice rather than 2-3
- Use bacon as a flavoring in beans, soups, etc. rather than eating strips of it
- Avoid eating bacon every day – save it for a weekly treat
While an occasional bit of bacon likely won’t harm an otherwise healthy heart, regularly eating bacon can negatively impact heart health over time. Moderation is key!
The Bottom Line
Bacon contains high levels of saturated fat, sodium, and other substances that raise the risk for heart disease, stroke, and diabetes. Replacing bacon with healthier alternatives like turkey or veggie bacon can allow you to enjoy the flavors without the negative heart effects.
While the occasional slice of bacon on the weekend is fine for most people, it’s smart to avoid eating bacon daily or in large portions. As with any unhealthy food, moderation is key when it comes to minimizing bacon’s impact on your heart!
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.
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.
What’s So Bad about BACON? (Truth about Bacon Safety) 2024
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.
Does eating bacon raise blood pressure?
Eating a lot of bacon and other salty foods raises blood pressure in salt-sensitive people. It may also increase the risk of stomach cancer. Processed meat also contains additives like nitrates and nitrites.
Is fried bacon bad for You?
Summary Fried bacon may be high in nitrosamines, which are carcinogenic. However, food producers have managed to reduce the nitrosamine content significantly by adding vitamin C. When it comes to cooking meat, it is important to find balance. Overcooking is unhealthy, but undercooking can also be a concern.