6. Swap Your Protein
Heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) are chemicals formed when muscle meat, including beef, pork, fish, or poultry, is cooked using high-temperature methods, such as pan frying or grilling directly over an open flame (3).
In laboratory experiments, HCAs and PAHs have been found to be mutagenic—that is, they cause changes in DNA that may increase the risk of cancer.
The International Agency for Research on Cancer (IARC) also warns that deli meats can increase your risk of colorectal cancer (4).
And so, it goes without saying that you should try to reduce your intake of meat and always select organic, free-range and appropriately fed meat. You can easily supplement your protein intake with beans, lentils, peas, nuts and seeds.
You should definitely give Meatless Mondays a go![mashshare]