In 2018, there are countless meatless and dairy-free options that are easily available and ready in most major supermarkets and restaurants. So, why not cut back on meat and dairy intake?

Cutting back on meat and/or dairy even once a week can have major positive effects on health and the environment.

Although meat can be high in protein, red meats can be very high in saturated fats and sodium, which can increase risk of high cholesterol and other heart problems. According to Harvard Health Publishing, Dr. Mozaffarian, a cardiologist and epidemiologist, said that people who consume large amounts of processed red meats, which include things like deli meats and bacon, have a higher risk of heart disease. Although he is unsure the reason for why, Dr. Mozaffarian credits this to the large amounts of sodium in processed meats.

As for dairy, many people have found that cutting dairy has helped clear acne and give them a healthier complexion overall. Cow’s milk has growth hormones, fats and sugars, all of which can aggravate and irritate the skin. Not to mention, humans were never intended to consume cow milk, which is why so many experience pain and discomfort after consuming dairy. No other species drinks the milk of another. As an example, cow milk is full of nutrients meant for calves, not humans.

As for the environment, cutting back on meat and dairy has multiple effects. According to CNN, emissions from producing lamb and beef are 250 times higher than emissions from producing legumes. And, adding on to that, high amounts of methane and nitrous oxide, which are more powerful than carbon dioxide, are made through activities consistent with raising livestock. The journal Nature published a study saying that, by 2050, an estimated 80 percent increase in global greenhouse gas emission from food production could be avoided if the world had equal-parts Mediterranean (lower amounts of animal products), pescetarian and vegetarian diets. The study also concluded that a vegan diet would be the most effective, ultimately, in reducing these emissions.

These changes to diet can be done slowly. Taking the vegan or vegetarian option even once a day can have a huge impact on both health and the environment. Swap things when possible – try almond milk in cereal instead of the usual whole milk. Order a black bean burger over a double bacon cheese burger when going out to eat. These tiny swaps can help overall health and even the world, so why not?