From the New York Times, November 17, 2023:

The case has never been clearer: Eat less bacon and more beans.

An analysis published Wednesday in the journal BMC Medicine, drawing on data from 37 studies, adds to the evidence that eating fewer animal-based foods — especially processed meats — and replacing them with whole grains, legumes and nuts is linked to a reduced risk of cardiovascular disease and Type 2 diabetes.

The study is particularly useful because it details which dietary changes are most strongly linked to better health, said Qi Sun, an associate professor of nutrition and epidemiology at the Harvard T.H. Chan School of Public Health, who was not involved with the study. For example, the study estimated that replacing one serving per day of processed meats, like hot dogs, sausage, deli meats or bacon, with a serving of whole grains, nuts or beans was associated with a 23 to 36 percent lower risk of cardiovascular issues, including stroke, heart attack and coronary heart disease.

The study showed that even relatively small dietary swaps are linked to better health, Dr. Schlesinger said. “Adopting a plant-based diet does not necessarily mean eliminating all animal products.”

Taking steps toward eating less red meat “can be good for cardiovascular health, and can help you have a more balanced, higher overall diet quality that’s also good for the environment,” Dr. Vadiveloo said. It’s also linked to a reduced risk of some cancers, and it might save you money at the grocery store, too, she added.