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Eat THIS and You Might Live Longer
If you replace red meat with beans and nuts, you will lower your risk of dying, according to research from Harvard. Specifically, people who rely on red meat as their primary source of protein could have shorter lives, but replacing animal protein with plant protein could change that.

Eating red meat can make you fat because it makes you hungrier. Find out why.

But not all meat protein carries the same risks. While red meat and especially processed red meat are unhealthy, the protein from chicken and fish is fine. Processed red meats include bacon, sausage and deli meats. Plant proteins include beans and legumes, cereals, breads, pasta and nuts.

The study: Led by Dr. Mingyang Song, a nutrition research fellow with the Harvard T.H. Chan School of Public Health, the team analyzed data from two large U.S. studies that regularly tracked participants' diets over three decades. More than 131,000 people participated. On average, each had a daily calorie intake of 14 percent animal protein and 4 percent plant protein.

The results:

  • Each 3 percent increase in plant protein as part of the daily diet lowered the risk of death from all causes by 10 percent and lowered the risk of a heart-related death by 12 percent.

  • Each 10 percent increase of animal protein added to total daily calories increased the risk of death from all causes by 2 percent and increased the risk of a heart-related death by 8 percent.

  • Exchanging 3 percent of calories from animal protein with plant protein lowered the overall risk of premature death, based on the type of animal protein being substituted. Specifically, the risk of early death dropped 34 percent if people ate less processed red meat, 12 percent for less unprocessed red meat and 19 percent for fewer eggs.

The takeaway: You don't have to become a vegetarian. But instead of eating a steak, eat a skinless chicken breast. Instead of a burger, choose salmon. Save the steaks, burgers and bacon for occasional treats.

The study findings were published in the journal JAMA Internal Medicine.

Your brain is hungry! And it's not asking for a Big Mac and fries. Find out five foods that make your brain happy.

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