It’s official: red meat and pan-frying cooking methods are bad news for men’s health.

Although it’s not exactly groundbreaking to hear that red meat is not the healthiest way to get our protein intake, there is new research that backs this claim with cold hard facts, linking pan-fried meat to instances of prostate cancer.

The research found that men who ate more than 1.5 servings of pan-friend meat per week raised their chances of prostate cancer by a whopping 30%, and those who ate 2.5 weekly servings increased their risk by closer to 40%.

Hamburgers were deemed worse for your prostate than steak, likely because hamburgers are able to cook more quickly. There were also links that showed pan-frying other types of meat, such as poultry, increased risk of prostate cancer. Earlier studies have also determined a link between pan-fried fish and cancer.

The best way to combat these startling statistics is to pan-fry meat less often, and instead opt for safer, slower cooking methods. You can still enjoy meats, as long as you monitor your red meat intake and switch to cooking meat at lower temperatures over a longer period of time.