Eat less processed meat: ham, bacon, sausages and luncheon meat
The highest processed-meat consumers had about 20% higher mortality than the lowest. An extra daily serving was also associated with roughly 20% higher mortality.
What it takes
Free, potentially money-saving, and takes no time. The challenge is eating less of a favorite food.
What you may gain
Pooled observational studies found RR 1.23 for highest versus lowest processed-meat intake, RR 1.29 for total red meat, and RR 1.10 for unprocessed red meat—about 23%, 29%, and 10% higher mortality risks, respectively, with the last not statistically significant. A separate dose-response analysis found 23% higher mortality per extra daily serving of processed meat (RR 1.23) and 10% higher per extra daily serving of red meat (RR 1.10).
Context & considerations
NutriRECS used the standard GRADE framework to rate this evidence as low certainty and issued only a weak recommendation to continue current consumption. The disagreement concerns evidence strength, not the direction of association. No cited study finds processed meat beneficial. The association with unprocessed red meat is smaller and not clearly significant; processed meat is the priority.
Research & references
Larsson SC, Orsini N (2014). Red meat and processed meat consumption and all-cause mortality: a meta-analysis. American Journal of Epidemiology. https://doi.org/10.1093/aje/kwt261 ; Schwingshackl L et al. (2017). Food groups and risk of all-cause mortality: a systematic review and meta-analysis of prospective studies. American Journal of Clinical Nutrition. https://doi.org/10.3945/ajcn.117.153148 ; Johnston BC et al. (2019). Unprocessed Red Meat and Processed Meat Consumption: Dietary Guideline Recommendations From the NutriRECS Consortium. Annals of Internal Medicine. https://doi.org/10.7326/M19-1621 (the contrasting NutriRECS guideline).