Red meat provides protein, iron and zinc – elements needed for male physiology, but eating too much can increase cholesterol, damage blood vessels, reduce testosterone and affect sexual ability.
At many parties or drinking tables, many people still believe that “eating beef makes you healthy” or “eating red meat helps you feel fuller”. In fact, the relationship between red meat, male hormones and physiological health is much more complex.
Dr.BS.CK2 Tra Anh Duy, Men’s Health Center for Men’s Health, said red meat (beef, pork, sheep, goat…) is rich in protein, iron, zinc and vitamin B12, necessary for blood formation, muscle maintenance and testosterone production. Zinc stimulates Leydig cells in the testicles to produce testosterone, helping maintain libido and spermatogenesis. Therefore, many people believe that eating red meat is “nutritious”, helping the body generate energy for muscles and physiology. However, “nutritious” does not mean more is better.
In fact, red meat contains saturated fat and cholesterol, which can cause atherosclerosis, reducing blood circulation – an important factor for erectile function. Men who eat more than 120 grams of red meat per day have a 24% higher risk of cardiovascular disease and 1.6 times more erectile dysfunction than those who eat less than 50 grams per day. Frying and grilling meat at high temperatures also creates compounds that cause chronic inflammation, affecting sexual ability.
Testosterone is stabilized thanks to a sufficient protein diet, but excess saturated fat reduces hormone synthesis enzymes. A diet rich in unsaturated fatty acids (fish oil, olive oil) helps increase testosterone and reduce stress hormones. Eating a lot of red meat every day also reduces sperm quantity and quality, while eating moderate lean meat combined with green vegetables and fatty fish helps make sperm healthier.
“Red meat is not the direct culprit, but eating too much, preparing it incorrectly and lacking vegetables will lead to endocrine imbalance, blood vessel disorders and reduced physiological function,” the doctor analyzed.
Pork. Image: Hoang Giang
Eating red meat is often associated with an image of strong men, but research shows that 60% of men consider eating meat a symbol of masculinity, while 70% of them have high cholesterol or hypertension. True masculinity lies in the ability to control yourself and maintain sustainable health.
Recently, Dr. Duy received a 42-year-old male patient for examination because of erectile dysfunction for 6 months. He is a fitness trainer and eats 600-700g of beef every day but few vegetables and starch. Tests showed high bad cholesterol, low good cholesterol, and a slight decrease in the hormone testosterone. Doctors diagnosed the condition as erectile dysfunction caused by damaged blood vessels from a diet high in saturated fat.
The patient’s diet was adjusted, reducing red meat to 150 g per day, supplementing with salmon and olive oil, and doing 150 minutes of cardio per week. After 8 weeks, erectile function improved significantly and cholesterol index returned to normal.
According to Dr. Duy, red meat provides protein and zinc, but if overused, saturated fat and cholesterol will destroy penile blood vessels. Eating less and exercising more is the secret to maintaining men’s performance. The World Health Organization (WHO) also recommends not eating more than 350-500 g of red meat per week. You should prioritize lean meat, limit fried or grilled meat, and combine it with green vegetables, fruits, and whole grains to reduce cholesterol absorption.
Erection is a vascular – nervous – endocrine reaction. Diet directly affects physiological health through blood circulation, endocrine and metabolism. Research shows that 31% of obese men’s erectile dysfunction improved completely when switching to a Mediterranean-style diet – low in red meat, high in fish, vegetables and olive oil.
To be “healthy without being harmful”, choose lean meat with less fat (loin, shoulder, rump), limit direct frying or grilling, combine vegetables rich in antioxidants (broccoli, tomatoes, onions, garlic) and add fatty fish rich in omega-3 to increase blood circulation and improve erection ability.