Are red and processed meats really that bad for you?

Whether it’s grilled at neighborhood block parties, offered at stadium hot dog stands, or cooked up for a family dinner, it’s not hard to find red or processed meats on the menu. Still, they’ve have long had a poor reputation for their impact on health and longevity.

Red meat includes beef, pork, lamb, and goat. Processed meats include bacon, sausage, ham, deli slices, and other meats that have been cured, smoked, salted, or otherwise changed so they have a longer shelf life.

While there are notable exceptions, many large, reputable studies and reviews have found that eating too much red or processed meat over time is tied to higher odds of developing several chronic health conditions. These include:

• Cardiovascular disease, such as heart attack and stroke
• Type 2 diabetes
• Colorectal cancer

Red meat is also tied to increased pancreatic and prostate cancer risk, while processed meats are linked to greater chances of developing stomach cancer.

All told, eating red or processed meats in excess can translate to a shorter lifespan. “Typically, what affects longevity, especially in the U.S., is chronic disease,” says Janis Jibrin, a registered dietitian in Washington D.C. “If we can stave off heart disease, cancer, type 2 diabetes, and other major killers, then our chances for living a longer and healthier life shoot up.”

How these meats contribute to chronic illness

Both red and processed meats tend to be high in calories and saturated fat. Getting too much in your diet contributes to obesity, a major risk factor for several chronic illnesses. Excess saturated fat can also increase the levels of low-density lipoprotein (LDL or “bad”) cholesterol in your blood. This raises the risk of cardiovascular disease.

Processed meats are typically high in sodium (salt), as well. Too much salt may lead to high blood pressure, heart failure, stroke, and kidney problems. Preservatives in processed meats have also been linked to cancer. In fact, processed meats are classified as a Group 1 carcinogen by the International Agency for Research on Cancer (IARC), which means they are known to cause cancer.

Red meat is a Group 2A carcinogen, meaning it likely causes cancer. “Red meat contains heme iron, which is an oxidant, meaning that in excess it can promote the formation of free radicals in the body,” explains Jibrin. “These destructive molecules promote plaque in arteries and damage DNA, which raises cancer risk.”

Charring red meat at high temperatures—such as when you grill—may produce carcinogens that further increase cancer risk.

Does that mean no meat—ever?

While the dangers of excess intake are well understood, many experts believe that eating unprocessed meat in moderate amounts can be part of a healthy diet. “Environmental issues aside, I don’t think red meat should be banned entirely from your diet,” says Jibrin. “It’s not clear how risky unprocessed meats like steaks, burgers, and plain cooked meats are if eaten in moderation.”

If you’re a big red-meat eater ready to cut back, Jibrin suggests that you do so gradually so that you don’t feel deprived. Here’s how:

Practice moderation

In the absence of a unified recommendation from health authorities, Jibrin recommends erring on the side of caution by limiting unprocessed red meat to 8 ounces per week. The American Institute of Cancer Research’s guidelines are a little more lenient, suggesting no more than 18 ounces of unprocessed meat per week.

In terms of processed meats, nutrition experts advise avoiding these high-sodium, high-fat foods as much as possible. One strategy would be to save the hot dogs, deli meats, and bacon as occasional, special treats.

Mix it up with a vegetarian dish

Not all of your burgers have to be meaty. Veggie burgers and other meatless alternatives can be just as hearty and tasty—and a whole lot healthier. If you’re buying them at the supermarket, remember to read nutrition labels. Meatless burgers often have lots of protein and other nutrients but can be high in saturated fat and sodium.

Cut back gradually

Jibrin suggests that if you eat meat nearly every day, try having it just four days a week, adding chicken or fish to the menu instead. Then work your way to three days a week, and so on. Try making burgers with ground turkey, for instance. Jibrin suggests going for the lean turkey (93 percent) instead of extra lean turkey (99 percent), which can be dry.

You can also reduce the amount of meat that you use in a recipe. Instead of all-beef Sloppy Joes, use half the ground beef and sub in beans along with more onions and other vegetables.

Try the Mediterranean diet

A growing body of research stands behind the benefits of this eating plan. The foods associated with it—such as veggies, fruit, whole grains, fish and heart-healthy fats like nuts and olive oil—are all beneficial for cardiovascular health and a longer life.