Your diet plays a crucial role in your overall health. In addition to giving you the energy you need to take on each day, keeping your digestive system healthy, supporting strong muscles, and more, providing your body with nutritious foods can also help lower your risk of disease. Likewise, regularly eating unhealthy foods could eventually be detrimental to your overall health, resulting in a higher risk of age-related diseases such as cancer, cardiovascular disease, diabetes, and more. For this reason, it’s important to be conscious of what you’re eating. You may even want to cut certain foods out of your diet altogether.
To discover some of the worst foods out there that experts recommend cutting out to prevent age-related diseases, we spoke to nutritionist and certified personal trainer Mary Sabat, MS, RDN, LD. She told us that processed meats, sugary beverages, fried foods, refined grains, and high sodium foods can all take a serious toll on your health. Learn more about the risks of all these items below.
1. Processed and Red Meat
A high intake of saturated fat is one major culprit of age-related diseases; Sabat notes that it can "increase the risk of heart disease, stroke, and certain cancers." Unfortunately for meat lovers, this type of fat is commonly found in processed meats like bacon, sausage, and deli meats. "Consuming these meats in excess may also contribute to obesity and diabetes," Sabat warns. Luckily, there are healthy alternatives to red meat out there. She recommends opting for fish, poultry, legumes, and tofu, all of which can be just as delicious.
2. Sugary Beverages
Who doesn't love a sweet, refreshing beverage every now and then? While they may be delicious, Sabat points out that "sugary beverages like soda, energy drinks, and sports drinks are high in added sugars, which can contribute to weight gain, type 2 diabetes, and other chronic diseases." Yikes! If you want something to sip on that won't overload you with sugar, Sabat offers some advice: "I recommend fresh lemon with some stevia or a seltzer water with a splash of juice," she says. Of course, water, unsweetened tea, and coffee area always good alternatives as well. Coffee even has some surprising health benefits.
3. Fried Foods
Fried foods are undeniably delicious, but it shouldn't come as a surprise that they're also undeniably bad for your health. Ultimately, eating these foods on a regular basis could increase your risk of age-related diseases. "Foods like French fries, fried chicken, and fried fish are high in trans fats and saturated fats, which can increase the risk of heart disease and stroke," Sabat says. There are plenty of ways to prepare the foods you love without putting your health at risk. "Instead of frying, try baking, grilling, or steaming your food to reduce the amount of unhealthy fats," she recommends. You may even try oven roasting or air frying. Check out these air fryer chicken recipes for weight loss!
4. Refined Grains
Grains can be a great source of fiber that can promote a healthier body and brain as you age. However, refined varieties are a different story. "Refined grains, such as white bread, white rice, and pasta, have been stripped of their fiber and nutrients, which can contribute to weight gain, diabetes, and heart disease," Sabat tells us. If you want a healthier option, she says you should go with whole grains. "Whole grains, such as whole wheat bread, brown rice, and quinoa, are healthier alternatives as they contain fiber, vitamins, and minerals that support a healthy diet." Nice!
5. High Sodium Foods
Eating too much salt is another diet mistake that could set you up for a higher risk of disease, especially as you age. For this reason, Sabat recommends cutting out high-sodium foods if you want to live a long, healthy life. "Foods that are high in sodium, such as canned soups, processed snacks, and fast food, can increase the risk of high blood pressure, heart disease, and stroke," she says. Luckily, you can still enjoy flavorful foods without loading them with salt. "Limiting your intake of sodium-rich foods and using herbs and spices to flavor your meals can help reduce your sodium intake," Sabat concludes.
The bottom line
There are a ton of factors that play into your health and may contribute to your risk of certain diseases. If you want to stay as healthy as possible as you age, implementing healthy habits into your daily routine is the best way to go. This can include getting proper exercise each day, getting enough sleep, limiting your alcohol intake, and more. Changing your diet is just one step along the way; but when in doubt, cutting out these types of foods is always a good idea for your overall health.
