The key to a long life: eat less meat

A tender steak is one of life's simple pleasures. But a growing stack of research links daily red meat consumption with a higher risk for cancers of the breast, colon, pancreas and prostate — as well as greater odds for painful, inflammatory arthritis. Here are some tips on how to get less meat in your diet without sacrificing taste.

Eating lots of meat may also raise heart disease risk, especially for people with diabetes.In one study of 150,000 women and men, those who ate 50 to 75 grams (2 to 3 ounces) of red meat a day were 30 percent more likely to develop colon cancer than those who had less. Overall, when compared to vegetarians, meat-eaters have a 40 percent higher risk for a range of cancers.

Why? It could be that meat simply lacks the fibre, antioxidants and other nutrients found in fruits, vegetables, beans and whole grains, putting meat-eaters at a nutritional disadvantage. But there appears to be more: The fat in meat boosts human hormone production, which could fuel some breast and prostate cancers.

And experts also think that when meat is cooked at high temperatures — grilling, for example — compounds called heterocyclic amines (HCA) and polycyclic aromatic hydrocarbons (PAH) form that seem to raise cancer risk.

Then there is the portion issue. A "nice piece" of meat too often means a slab that is three to six times the size of what is considered a healthy serving. Meat inherently contains lots of fat, so lots of meat often means a high-calorie diet that could be adding pounds to your frame.

While you cannot reverse cell damage that may be caused by HCAs and PAHs, there's plenty you can do to lower your future risks. For example, eating fish and poultry (plus plenty of produce and whole grains) rather than red meat, potatoes and refined grains could lower your heart disease risk by nearly 25 percent.

You'll broaden your taste in food; save money if you buy beans instead of meats for some meals; and most important, cut your risk for cardiovascular disease and some cancers.

Set a goal of eating less than three meat-based dinners a week.Go with chicken, seafood or vegetarian entrées the rest of the nights.

Filled with salt, chemicals, preservatives and fat, there's evidence that these may raise diabetes risk.

It's an easy way to get an extra serving of this super-healthy protein.

That means using meat in salads, stews, soups or stir-fries, rather than serving up as a single hunk.

To reduce creation of unhealthy PAH and HCA chemicals, use low-fat meats, trim fat and use low-fat marinades to avoid flare-ups from fat drippings.

You need checks regularly after age 50. Talk with your doctor about which type of check is right for you.