Diets high in red meat and processed meat can increase your overall risk of death, according to a study from the U. S. National Cancer Institute published this week in the Archives of Internal Medicine. The study found that higher intakes of red and processed meat were associated with modest increases in total mortality, including death associated with cancer and heart disease.

The key words here are “higher intake.” Red meat is loaded with fat, and we’ve previously emphasized that a diet low in fat and red meat to cut your risk of prostate, breast, and colon cancer, and help lower high blood pressure and high cholesterol. To cut your risk of certain cancers, experts recommend eating no more than 18 ounces of red meat per week (preferably less), and avoiding processed meats that are smoked, salted, cured, or contain chemical preservatives.

If you love your meat, though, don’t despair. In moderate amounts, red meat can provide good nutrients—it's high in B vitamins, iron, protein, selenium, and zinc—if you learn how to choose and prepare it properly. Skip the bacon and hot dogs, and instead choose lean grades and cuts, limit portion sizes, and prepare them healthfully. When shopping, choose select or choice grade rather than marbled prime. In restaurants, look for cuts marked "loin" or "round," which are leanest.

—Ginger Skinner