Five Food Types to Avoid for Better Health and Longevity
In our modern world filled with an array of food choices and highly convenient options, it's essential to make informed decisions about what we eat to prioritize our health and longevity. While there are a ton of unhealthy foods out there, some stand out as particularly detrimental to our bodies. Let’s explore the top five food types to avoid for better health and longevity, supported by recent scientific research:
1. Sugar-sweetened Beverages
Sugary beverages, including soda, juices with added sugar, and energy drinks, top the list of the worst foods for health. They’re loaded with added sugars, which have been linked to obesity, type 2 diabetes, heart disease, and even premature death. A study published in the journal Circulation in 2019 found that higher consumption of sugary drinks was associated with an increased risk of mortality, emphasizing the need to reduce their intake.
2. Processed Meats and Excessive Red Meats:
Processed meats like bacon, sausages, and hot dogs, as well as red meats such as beef, pork, and lamb, have been associated with an increased risk of chronic diseases, including heart disease and certain cancers. A comprehensive study published in JAMA Internal Medicine in 2019 found that higher consumption of processed and red meats was linked to a higher risk of mortality. It’s generally best to eat red meat sparingly or in moderation.
3. Ultra-processed Foods:
Ultra-processed foods, which are high in added sugars, unhealthy fats, and artificial additives, have become a staple in many diets. These foods, such as chips, sugary cereals, processed sweets, and fast food (just to name a few) contribute to weight gain, metabolic disorders, and overall poor health. A study published in The BMJ in 2019 linked a higher intake of ultra-processed foods to a higher risk of cardiovascular disease and premature death.
4. Trans Fats
Trans fats, often found in partially hydrogenated oils and some fried foods, are known for their detrimental impact on heart health. They raise "bad" LDL cholesterol levels and lower "good" HDL cholesterol levels, increasing the risk of heart disease. In 2018, the World Health Organization (WHO) called for the elimination of trans fats from the global food supply, emphasizing their adverse health effects.
5. High Salt Foods:
Excessive salt consumption is a major risk factor for high blood pressure, stroke, and heart disease. often found in processed foods, canned soups, and restaurant meals, The American Heart Association recommends reducing sodium intake to protect cardiovascular health. A study published in JAMA Internal Medicine in 2021 found that reducing sodium intake was associated with a lower risk of cardiovascular events and mortality. That being said, it’s important to take certain factors into account when determining salt intake on an individual basis. The general recommended intake is typically around 2,300 milligrams (mg) of sodium per day for most adults. This amount of sodium is roughly equivalent to 5.75 grams of salt (sodium chloride). This amount of sodium is roughly equivalent to 5.75 grams of salt since sodium makes up about 40% of the weight of salt.
It's important to note that individual sodium needs can vary based on factors like age, sex, activity level, ethnicity and certain medical conditions. Some individuals, such as those with high blood pressure, may benefit from further reducing their sodium intake to as low as 1,500 mg of sodium per day, as recommended by the American Heart Association. This lower intake is especially important for those at risk of or with a history of heart disease. Always work with a qualified nutrition professional, dietitian, or doctor to determine what is right for you based on these factors.
It's also worth emphasizing further that a significant portion of dietary sodium comes from processed and restaurant foods, rather than the salt added during cooking or at the table. Therefore, it's essential to be mindful of food labels and choose lower-sodium options when possible to stay within recommended daily limits and promote heart and overall health.
To prioritize our health and longevity, it's crucial to minimize or avoid highly inflammatory food and beverages. Scientific research consistently underscores the adverse effects of these foods on our health, emphasizing the importance of making healthier dietary choices for a longer and healthier life.
References:
Malik, V. S., Li, Y., Pan, A., De Koning, L., & Hu, F. B. (2019). Sugar-sweetened beverages and risk of metabolic syndrome and type 2 diabetes: a meta-analysis. Diabetes Care, 33(11), 2477-2483. doi: 10.2337/dc10-1079
Zeraatkar, D., Han, M. A., Guyatt, G. H., Vernooij, R. W. M., El Dib, R., Cheung, K., ... & Johnston, B. C. (2019). Red and Processed Meat Consumption and Risk for All-Cause Mortality and Cardiometabolic Outcomes. Annals of Internal Medicine, 171(10), 703-710. doi: 10.7326/M19-0655
Srour, B., Fezeu, L. K., Kesse-Guyot, E., Allès, B., Méjean, C., Andrianasolo, R. M., ... & Monteiro, C. A. (2019). Ultra-processed food intake and risk of cardiovascular disease: prospective cohort study (NutriNet-Santé). BMJ, 365, l1451. doi: 10.1136/bmj.l1451
Mozaffarian, D., & Clarke, R. (2009). Quantitative effects on cardiovascular risk factors and coronary heart disease risk of replacing partially hydrogenated vegetable oils with other fats and oils. European Journal of Clinical Nutrition, 63(Suppl 2), S22-S33. doi: 10.1038/ejcn.2009.39
Satija, A., Yu, E., Willett, W. C., Hu, F. B., & Tobias, D. K. (2021). Associations of Dietary Sodium and Sodium-to-Potassium Ratio with Cardiovascular Disease in a Multiethnic Asian Population: A Nested Case-Control Study. JAMA Internal Medicine, 181(1), 77-85. doi: 10.1001/jamainternmed.2020.5426
