In May, Sir David Attenborough marked his 99th birthday, attributing his robust health to notable dietary adjustments. The revered broadcaster, renowned for his captivating BBC nature documentaries, has made a conscious effort to reduce red meat from his diet. However, he admits he hasn’t fully embraced vegetarianism.

Back in 2017, Attenborough shared with The Sun, “I’ve certainly altered my eating habits—not in a radical manner, but I can’t recall the last time I had red meat.” He went on to add, “I do consume cheese, I must confess, and I include fish in my diet. Nevertheless, I’ve leaned towards a more vegetarian lifestyle over the past few years, which I hadn’t anticipated.”

Attenborough’s shift in diet is timely, as mounting research continues to associate excessive red meat consumption with serious health issues, potentially degrading life quality and elevating mortality risks. A study released earlier this year by Harvard researchers highlighted a significant connection between ‘heme iron’—a component present in beef, lamb, liver, and certain fish—and the onset of type 2 diabetes.

Surrey Live reports that this form of iron is efficiently absorbed by the body when consumed. Professors Frank Hu and Fredrick J. Stare, authors of the study, emphasized, “This research highlights the critical role of healthy eating choices in preventing diabetes. Decreasing heme iron intake, particularly from red meat, and moving towards a plant-based diet are practical strategies to mitigate diabetes risk.”

This particular form of iron, found in beef, lamb, liver and certain kinds of fish, is readily absorbed by the body upon being eaten, reports Surrey Live. Author professors Frank Hu and Fredrick J. Stare commented at the time: “This study underscores the importance of healthy dietary choices in diabetes prevention. Reducing heme iron intake, particularly from red meat, and adopting a more plant-based diet can be effective strategies in lowering diabetes risk.”

Eating less red meat can help you live longer and reduce the risk of premature death. You get even more health benefits if you swap red meat for healthier proteins or plant-based foods. Research shows that eating a lot of red meat, especially processed types like bacon, hot dogs, and deli meats, is linked to a higher risk of dying from all causes, heart disease, and cancer.

The NHS also warns against excessive consumption of processed and red meat, warning it could elevate the risk of bowel cancer. The health service claimed: “Processed meat can also be high in salt and eating too much salt can increase your risk of high blood pressure.”

Their guidance added that, if people currently eat “more than 90g” of cooked red or processed meat a day, they should think about cutting that down to 70g to make some sort of difference if completely quitting isn’t an option.

Red meat includes beef, lamb, mutton, pork, veal, venison and goat. Meats from birds like chicken and turkey are considered white meat.

Despite health concerns, red meat has been identified as an excellent source of high-quality protein, with around 30g of protein per 100g of meat. It has also been labelled as having a rich amount of iron, an important nutrient for making red blood cells.

However, as with all foods, eating items in moderation as part of a balanced diet is considered the healthiest approach to life. If you have any concerns about adding or removing items from your normal diet, speak to a doctor.

Aside from his nutritious eating habits, Sir David reportedly admitted to Anderson Cooper during a 2021 interview that cognitive decline is one of his biggest worries. The prospect of becoming “helpless” from conditions such as Alzheimer’s is among his greatest concerns.

However, he shows no sign of stepping back, continuing to lend his iconic voice to BBC wildlife documentaries as the years progress. This month, the BBC has confirmed its festive programming line-up for Christmas 2025.

Amongst the festive specials, natural history lovers will be treated to a new film from Sir David Attenborough, as he turns his attention closer to home to explore the wildlife of England’s iconic capital in Wild London. Having lived in London for 75 years, Sir David’s intimate knowledge of the city’s natural history means there’s no better guide to introduce audiences to London’s most spectacular wildlife secrets.

The show will air on New Year’s Day at 6.30pm on BBC One and BBC iPlayer. It is set to focus on wildlife such as red foxes, pigeons, falcons and beavers in and around the capital city.