A new study conducted by The Harvard School of Public Health (HSPH) shows that red meats kill you 20% faster than other proteins. Meat which is high in nitrates like hot dogs, lunch meat, and bacon have the worst effect. Substituting other sources of protein for these meats can significantly reduce your chances of chronic disease and prolong your life.

So here is what you need to do, start substituting one serving of red meat per day with one of the following alternatives. Poultry is the best, it reduces mortality rates by as much as 12%. A second great source is legumes, or nuts, which can reduce risk by 10%. Surprisingly, the next best thing is fish, which reduces your risk by 7%. I thought this would be higher, as we have all heard about the benefits of fish oil.

According to the Peanut Institute, peanuts are the most frequently consume legume in America. This is good news. Now don’t forget, peanuts are high in fat, so you’re not going to lose any inches on the waist line with these goodies, but it’s a healthier fat and peanut oil is really good for men in particular.

Senior author on the study, Frank Hu, a professor of nutrition and epidemiology at HSPH commented on the research findings:

“This study provides clear evidence that regular consumption of red meat, especially processed meat, contributes substantially to premature death.”

“Choosing more healthful sources of protein in place of red meat can confer significant health benefits by reducing chronic disease morbidity and mortality.”

So if you’re too busy to bring a healthy lunch, don’t stop for that cheap drive-thru burger, stock up on some tasty nuts and keep them in your car at your desk. You’ll be surprised how fast they will fill you up.

So a quick recap if you want to live longer, substitute red meats for poultry, fish, and most easily nuts. American live fast-paced lives so peanuts are an easy substitution. This is a simple way to live healthier and longer. Go nuts!