The study of over 500,000 people looked at intake levels of red meat and processed meats with all other factors being held constant. The results showed that, with all other things being equal, men and women who consumed the most meat were likely to die earlier. The increased risk of mortality was a modest risk of about 20-40%, and was tied to the biggest health risks of heart disease and cancer.

Does this mean you need to swear off all red and processed meats entirely? No. Healthy behaviors are about being able to sustain your habits for a long term, not just a temporary change. So look at your current dietary intake of meat. Is there room to cut out a hamburger or steak here or there? Can you slim down the portion size a bit? When you have meat, can you choose leaner cuts of meat (look for the terms “round” or “loin” in the name to indicate less fat) or fewer processed meats? You don’t need to go “cold turkey” on meat, though choosing more fish and poultry like chicken and turkey is a great way to get some protein in with your meals without as much fat. Another important point–the people in the study with the lower mortality rates were those who also consumed more fruits and veggies.

To put it simply, the same goals you have for managing your weight–smaller portions, monitoring frequency of higher fat/calorie foods, more fruits and veggies, more whole foods and fewer processed foods with added fat/sugar–will also help cut risks for diseases like heart disease and cancer.