1. Swap processed red meats (such as sausages, bacon, ham and salami) for unprocessed red meats (such as beef, lamb and pork) and reduce your intake of preservatives, salt and nitrates, improve heart and metabolic health, and prolong your life.
3. Swap poultry or eggs for seafood (particularly oily fish) and increase your intake of iodine, selenium and omega-3, and improve heart health.
4. Swap seafood for legumes (such as baked beans, chickpeas, red kidney beans and lentils) and increase your intake of plant protein and dietary fibre, improve heart and metabolic health, and prolong your life.
But food, of course, is much more than just protein.