Beware of excessive meat consumption during Eid al-Adha! Expert issues warning!

Excessive consumption of red meat can invite many problems such as high cholesterol, atherosclerosis, hypertension, heart attacks, kidney issues, and gout. Especially during the holiday period when meat consumption and temperatures rise, it is important to consume enough fluids, exercise, and adopt and maintain healthy meat consumption habits.

Nutrition and Diet Specialist İrem Aksoy shared healthy recommendations by reminding us of some important points regarding this issue.

1- DO NOT CONSUME SACRIFICIAL MEAT IMMEDIATELY

After the sacrifice, the meat should be kept in a cool environment (around 4 degrees Celsius) for 12-24 hours.

Meat consumed without resting can cause digestive problems such as indigestion, bloating, constipation, or diarrhea due to both the cooking process and its tougher texture.

2- USE HEALTHY COOKING METHODS

The way meat is cooked is important not only for flavor but also for health. Instead of frying and sautéing in oil, prefer healthy methods such as cooking in its own juices, baking, boiling, and grilling. Remember; fast cooking methods at high heat promote the emergence of carcinogenic compounds. Therefore, a slow cooking method at low heat is much healthier.

When cooking meat on a grill or barbecue, there should be at least 15-20 cm of distance between the meat and the fire, and the meat should be turned frequently and cooked without charring. If the meat is to be consumed as a roast, lean parts should be preferred, and it should be cooked in its own fat over low heat for a long time without adding animal-based fats.

3 - BALANCE MEAT MENUS WITH VEGETABLES AND GRAINS

If high-fiber vegetables and whole grains are consumed alongside meat dishes, digestion becomes easier and a balanced meal is provided. To support gut health and motility, you can choose probiotic sources such as yogurt, ayran, and kefir while consuming meat.

4- AVOID EXCESSIVE MEAT CONSUMPTION

Uncontrolled and excessive red meat consumption throughout the holiday can increase the risk of digestive problems, constipation, stomach indigestion/discomfort, and long-term cardiovascular diseases.

Meat has a high saturated fat and cholesterol content. It is beneficial to consume it carefully and in moderation to avoid laying the groundwork for chronic cardiovascular diseases such as hypertension and atherosclerosis.

5- PAY ATTENTION TO YOUR DESSERT CHOICES

During the holiday, especially those with diabetes, obesity, cholesterol, or blood pressure problems should be careful about their chocolate and sugar consumption.

Instead of syrupy, high-calorie desserts, fresh fruit, and light fruit or milk-based desserts are better choices.

In addition to all these recommendations, Nutrition and Diet Specialist İrem Aksoy says that at least 2-2.5 liters of water should be consumed daily in hot weather and reminds us that, as recommended by the World Health Organization, at least 150 minutes of exercise/walking should be done per week.