Higher consumption of unprocessed red and processed meat at 70 g/day is associated with a 15% increased risk of ischaemic heart disease and a 30% increased risk of type 2 diabetes in middle-aged adults, with these associations partially mediated by body mass index and independent of smoking, physical activity, and dietary fiber.

Eating more red and processed meat increases iron and saturated fat in the body. The iron builds up and creates harmful chemicals that damage insulin-producing cells in the pancreas and stress blood vessel walls. The saturated fat raises bad cholesterol, which sticks to artery walls and blocks blood flow to the heart. These effects happen even when people are active or eat fiber, but being overweight makes them worse.