The study followed more than 120,000 American men and women for 22 years and linked daily consumption of unprocessed red meat (like hamburger, pork, and lamb) with a 13 percent increase in mortality risk. And it gets worse. Eating processed meat—such as bacon, salami, and hot dogs—raises the mortality risk even more, up to 20 percent. What gives? Researchers say that red meat, especially processed red meat, contains ingredients that have been linked to increased risk of chronic diseases, such as cardiovascular disease and cancer.
The good news is that the study also showed that swapping in other foods such as fish, poultry, nuts, and beans for red meat may lower the risk of premature death. If you’re thinking of cutting back, we’ve got your red meat cravings covered with healthier swaps. You won’t even miss the meat, promise. Here’s what to try instead when you’re in the mood for a…
Burger: Turn this infamously unhealthy meal into a heart-healthy hero. The secret? Use lentils. These beans are hearty, satisfying, and flavorful. Try our Wild Mushroom-Lentil Burger, plus 4 more tasty burger tweaks. Bowl of Chili: Trade in your ground beef for some ground turkey. We swear you won’t even tell the difference with the Slow Cooker Turkey Chili. Breakfast Sandwich: You don’t have to part with your egg sandwich in the AM; just switch it up a bit. This Open-Faced Broiled Egg, Spinach, and Tomato Sandwich uses tomatoes and spinach to give your rise-and-shine sammy an added bit of nutrition—and flavor. Pepperoni Pizza: Toss the meat lovers pie for our Mediterranean Pizza loaded with mouthwatering veggies like artichoke hearts, roasted peppers, and spinach. And it’s less than 300 calories a serving! Pasta with Meat Sauce: No one will ask—or care—where the beef is with this delicious Pasta Puttanesca. It’s packed with olives and other veggies to give your pasta that same satisfying feeling, sans the meat.
Also see: Going Vegetarian 101, 5 Delicious Meatless Recipes, Color Your Diet Healthy
