Processed meat includes anything that’s been industrially smoked, salted, cured, or preserved — such as sausages, ham, hot dogs, bacon, deli meats, and salami. These are convenient — but often high in saturated fats, salt, and preservatives.
How much per day?
Keep processed meat to a minimum — ideally less than 50g per day, and not every day. That’s 1–2 small slices of salami, or half a sausage.
Why it matters
Regular intake is linked to:
- higher risk of heart disease, diabetes, and colon cancer
- high salt intake and low-quality fats
- lower dietary quality overall (displaces better proteins)
Swap processed meat for real meat — or plants
Use grilled chicken instead of sausages or salami. Try eggs, tuna, or hummus in place of deli cuts. Switch what’s inside your sandwich.