Eating a serving a red meat per day may raise the risk of early death according to a new study.

Using data from two long-running studies of health professionals, researchers tracked the diets of more than 121,000 middle-aged men and women for up to 28 years. Roughly 20% of the participants died during that period.

On average, each additional serving of red meat the participants ate per day was associated with a 13% higher risk of dying during the study. Processed red meat products — such as hot dogs, bacon, and salami — appeared to be even more dangerous: Each additional daily serving was associated with a 20% higher risk of dying. Source

Swapping red meat for healthy protein sources, such as poultry, fish, legumes and whole grains was linked to a decrease in mortality risk, ranging from 7 percent for fish to 19 percent for nuts.

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