The ACS also emphasizes an important distinction: smoking carries a far greater level of risk, even though both fall into the same evidence category. That nuance helps prevent overstatement without softening the main takeaway. Reducing processed meat intake is a practical, low-regret choice for many people. The simplest strategy is to control frequency—treat processed meat as an occasional option rather than a daily default. Base most meals around minimally processed proteins such as fish, eggs, dairy, legumes, tofu, and fresh poultry or meat if desired. Pay attention to sodium on labels and how quickly it adds up across the day. Over time, these small, consistent choices can lower exposure to curing agents and excess salt while improving overall diet quality, gradually shifting long-term risk in a healthier direction.
