Cutting certain foods from your diet can have a profound impact on your health and longevity. Small changes in your daily eating habits can make a big difference in how you feel now and in the years to come.
Bacon
Bacon may be delicious, but it’s also loaded with saturated fat and sodium, both of which can pose significant health risks. These factors are linked to increased blood pressure, elevated cholesterol levels, and heart disease. By eliminating bacon from your diet, you can make a positive impact on your health and longevity. Not only will you be physically healthier, but you’ll also feel lighter and more energized.
Cheeseburgers
Unfortunately, most meat patties aren’t the healthiest option, but cheeseburgers are particularly problematic. Besides the red meat, which isn’t ideal for any diet, they also contain cheese. Both red meat and cheese are high in saturated fat, which is often linked to heart disease and other life-shortening conditions. Opting for a lean chicken sandwich is a much better choice.
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Pizza
It feels unfair that something as delicious as pizza can be bad for your health. However, most modern pizzas are packed with saturated fat and sodium, making them a far cry from the flatbread pizzas that originated in Naples, Italy, centuries ago. Opting for these traditional flatbread pizzas instead of today’s fat and salt-laden versions would be a much healthier choice in terms of life expectancy.
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Hotdogs
A recent study estimated that eating a typical hot dog could shave 36 minutes off your life expectancy. This is largely due to the hot dog’s high sodium content and the fact that it’s made from highly processed meat, which is never a healthy addition to your diet. Plus, many hot dogs are topped with fried greasy onions and salty sauces, making them even less nutritious.
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Ice cream
Ice cream, usually made from a mix of milk and cream, might seem like it could have some health benefits. Unfortunately, the large amounts of added sugar outweigh any potential positives, making ice cream a major contributor to weight gain, diabetes, high cholesterol, heart disease, and other life-shortening conditions. Instead, try making a healthier dessert at home by freezing and blending bananas or avocados for a creamy, light treat.
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Mass-produced bread
For most of us, bread means picking up a loaf from the grocery store. Unfortunately, these mass-produced loaves aren’t great for our health. They often contain more sugar than traditionally baked bread, and the dough typically isn’t given enough time to “prove,” which can lead to digestive issues. In fact, mass-produced bread is linked to various potentially life-shortening conditions. Have you ever noticed how modern bread rarely seems to grow mold?
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Ham
Ham has been a staple in diets worldwide for centuries, but it requires caution. Traditionally cured with salt, ham is a processed meat, and today’s production methods can be even more harmful to health. Many hams are preserved with nitrates and nitrites, which are known to increase the risk of colorectal cancers. Choosing lean cuts of turkey or chicken is a much healthier alternative.
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Breakfast cereals
There’s a healthier alternative to almost any product labeled “breakfast cereal,” especially when it’s highly processed and loaded with added sugar. These cereals not only fail to satisfy your hunger, but they also cause blood sugar spikes that increase the risk of diabetes, which can lead to heart problems. It’s particularly important to keep kids from starting their day with these sugar bombs.
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Potato chips
No matter who’s promoting them, most people know that chips aren’t the healthiest choice. They’re highly processed, typically deep-fried, and loaded with salt, contributing to issues like weight gain, high cholesterol, and heart disease. If you can’t resist, opt for oven-baked, low, or no-salt chips as the lesser evil. BBQ-flavored chips are the worst offenders, often containing much more salt than the plain varieties.
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Instant soups
Instant soups can be misleading when it comes to health. While many are marketed as weight-loss products, their relatively high sodium levels can pose risks for blood pressure. High blood pressure is a common predictor of heart problems and, if unmanaged, can lead to early death. Just because a soup is low in calories doesn’t mean it’s healthy, as they are often loaded with other ingredients to enhance flavor and mask the “diet” taste.
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Sausages
Similar to ham, sausages are a type of processed meat. The chemicals commonly used in their processing increase the risk of certain potentially fatal cancers. Moreover, sausage meat is high in saturated fat, which is linked to elevated cholesterol levels and potentially heart disease. If you reflect on what goes into sausage, you might find yourself reconsidering its place in your diet, as all parts of the animal are typically used in the meat mixture.
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Processed cheese
Apologies to all the cheese lovers! While processed cheese has the advantage of staying fresh longer than unprocessed varieties, it contains chemicals like sodium nitrates that can be harmful to health. These preservatives are particularly linked to an increased risk of certain types of cancer. Additionally, cheese is very calorie-dense, meaning the portions you might want to enjoy are often three times the recommended serving size.
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Donuts
Available at theme parks, fairgrounds, grocery stores, and street stalls, donuts are a beloved treat. Unfortunately, they pose significant health risks. Deep-fried and loaded with sugar, donuts can raise blood cholesterol and blood sugar levels, promote weight gain, and increase the likelihood of developing diabetes and heart disease. With minimal nutritional value and very little fiber, you’ll likely find yourself hungry again soon after eating one, which may lead to grabbing another donut.
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Cake
An occasional slice of homemade cake can be a delightful indulgence, but making cake—especially mass-produced varieties loaded with preservatives—a regular part of your diet is a mistake. Cakes high in saturated fat and sugar pose significant health risks and can negatively impact your lifespan. Moreover, the preservatives found in some store-bought cakes can present additional health threats. It’s no surprise that the serving sizes often seem designed for mice!
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Candy
Essentially just sugar in disguise, candy offers no redeeming qualities beyond its taste. It can harm your teeth, contribute to weight gain, and increase your risk of developing diabetes. Obesity and diabetes are well-known predictors of future heart problems, and dental issues can also have serious health implications. With absolutely no nutritional value, a bag of candy won’t keep you full or satisfied, leaving you constantly craving your next sugary energy fix.
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Soda
Over the past few decades, numerous studies have linked soda consumption to various health problems and a shorter lifespan. Similar to candy, soda is packed with “empty calories” that contribute to weight gain, diabetes, and heart disease without providing any nutritional benefits. Moreover, drinking large amounts of soda can reduce the likelihood of consuming healthy foods, as people may feel too full to eat anything nutritious. Sugary sodas also have a detrimental impact on dental health.
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Fast food
Convenience and taste are the primary advantages of fast food, but health benefits rarely factor in. Most fast food is high in saturated fat, refined white flour, salt, and sugar, leading to well-known issues such as obesity, elevated cholesterol, and heart problems—all of which can negatively affect lifespan. Essentially, to create food that is quick to prepare and has a long shelf life, it must be loaded with sugar or salt.
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Cheese
It’s not just processed cheese that you need to be cautious about. While processed varieties are often the worst choice, even so-called artisan cheeses aren’t very healthy. Their high saturated fat and sodium content likely contribute to a study’s estimation that a serving of cheese can reduce an average person’s life expectancy by about a minute. Be sure to savor your cheese rather than just consuming it quickly.
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Red meat
Most of us recognize the importance of reducing our red meat consumption or, ideally, eliminating it entirely. This shift is crucial not only for environmental reasons but also for health, particularly for those concerned about their lifespan. Red meat contains significantly more saturated fat compared to poultry, fish, and various vegetarian protein sources available today.
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Sugar
It doesn’t matter if you consume sugar in a cake, stirred into coffee, or sprinkled over popcorn; it all amounts to empty calories that your body doesn’t need. Unfortunately, this also applies to so-called healthier sugars, like honey and maple syrup. As a general rule, all types of sugar should be consumed in moderation, and it’s best to avoid “grazing” on sugary foods throughout the day to protect your dental health.
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Table salt
While the human body does require trace amounts of salt to function properly, it doesn’t need nearly the quantities that most people consume. Excessive salt intake is a significant predictor of early death, as it is clearly linked to elevated blood pressure, atherosclerosis, heart disease, and stroke. Most Americans consume far too much salt, largely due to the high levels of sodium found in foods available in US grocery stores.
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Cookies
While the Girl Scouts may still sell them, cookies are far from an ideal snack. Like cake, they’re typically high in saturated fat, sugar, and refined white flour, all of which have negative health implications. The better option would be cookies made with whole grain flour and minimal sugar; however, the average Girl Scout might find it challenging to sell them, as many people prefer a more indulgent treat over a “healthy” cookie.
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Pastries
Unfortunately, the ingredients that make pastries so delicious—namely butter and sugar—also make them unhealthy. Whether sweet or savory, the average pastry is essentially a tastily packaged heart attack. High in saturated fats, salt, and sugar, pastries are loaded with the very components most commonly linked to life-limiting health conditions, including obesity, heart disease, stroke, and various types of cancer.
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Milk chocolate
While there is some evidence that small amounts of dark chocolate can be beneficial for health—particularly for heart health—the same cannot be said for milk or white chocolate. The potential benefits of dark chocolate come from its high cocoa content, whereas milk chocolate is primarily loaded with artery-clogging saturated fat and sugar. Additionally, white chocolate isn’t even technically classified as chocolate.
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Fruit juice
Fruit juice may seem like a healthy choice, but despite its vitamin content, it’s too high in sugar and too low in fiber to be beneficial for your health. Consuming too much fruit juice can cause blood sugar spikes and subsequent crashes, which are closely linked to an increased risk of life-threatening diabetes. Additionally, people often drink more than the recommended amount in a single sitting, exacerbating these health risks.
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Fries
Whether straight, curly, crinkle-cut, skinny, or chunky, fries have no place in the diet of anyone concerned about longevity. While potatoes can be a healthy part of a balanced diet, consuming them as oil-soaked fries is not ideal. Deep-fried fries, in particular, are high in artery-clogging unsaturated fats. Additionally, many restaurants use animal fat for frying, which further increases the health risks associated with this popular snack.
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Sugary coffee
When consumed in moderation, coffee is linked to a longer life, even when a small amount of sugar—no more than a teaspoon—is added. However, this positive effect on longevity diminishes if that teaspoon is part of a larger daily intake or if multiple teaspoons are used in a single cup. Additionally, many American coffee drinkers favor creamers, which are often loaded with sugar and unhealthy oils, further compromising the potential health benefits of their coffee.
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Fried chicken
While chicken is often considered a healthier animal protein compared to red meat, many of its health benefits are lost when it is fried. This is partly due to the increased saturated fat content from the oil used in frying, but also because frying can lead to the formation of certain cancer-causing chemicals. Additionally, chicken skin, which is particularly fatty, is a favorite for many, further compromising the overall healthiness of fried chicken.
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Margarine
The trend of replacing butter with margarine gained momentum in the latter half of the 20th century, but it is now showing signs of reversing—and for good reason. Regardless of its saturated fat content, which can vary among brands and products, nearly all margarine contains trans fatty acids. These trans fats are known to significantly raise the risk of heart disease, and there is no safe daily recommendation for their consumption.
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Fried fish
Often hailed as the healthiest form of animal protein, even oily fish can lose its health benefits when fried. Similar to chicken, this is due in part to the cooking oils increasing the saturated fat content, as well as the potential formation of carcinogenic chemicals during the frying process. For a healthier meal, consider baking or air frying your fish with a light drizzle of olive oil instead of frying.
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Microwave meals
Quick and convenient, the occasional microwave meal can fit into many diets. However, for those aiming to boost their lifespan through diet, it’s best to avoid these meals. Even low-fat options often contain significantly higher levels of salt and sugar compared to freshly made alternatives. Additionally, many microwave meals may include preservatives that some studies have linked to an increased risk of cancer. So, is the convenience really worth the potential health risks?
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Canned soup
Like microwave meals, canned soup offers convenience and can be a warming and comforting option, especially when you’re feeling unwell. However, relying on it too often may do more harm than good over time. Canned soups are typically very high in salt, which can negatively impact blood pressure. Additionally, many tomato soups contain significant amounts of added sugar, further compromising their health benefits.
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Instant noodles
Like microwave meals and canned soup, instant noodles provide a quick and inexpensive option, making them particularly appealing to those on a tight budget. Consuming them occasionally isn’t a major concern, but many dieticians warn that regular consumption can indicate a poor-quality diet that may negatively impact overall health and lifespan. To ensure shelf stability, instant noodles are typically loaded with sodium and various chemicals, which can be detrimental to your health in the long run.
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Packet Mac and cheese
Who doesn’t love a tasty serving of packet mac and cheese, especially as a kid? Unfortunately, the preservatives and high salt content found in most brands make them unsuitable for a healthy diet. While enjoying it occasionally is unlikely to cause harm, regular consumption may prevent your body from receiving the nourishment it needs to stay healthy. Additionally, with very little fiber, you might find that your stomach doesn’t feel great afterward.
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White bread
Even home-baked or artisan white bread isn’t as healthy as multi-grain options. Made with refined white flour, white bread lacks the fiber found in wholegrain alternatives, making it more likely to cause spikes in blood sugar and contribute to weight gain. These issues can lead to health problems that ultimately impact your longevity. Choosing brown or wholegrain bread can significantly improve your digestive health.
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Sweetened canned fruit
Ask any dietitian, and they’ll likely stress the importance of eating plenty of fruit. While this advice doesn’t necessarily rule out canned fruit, it does exclude artificially sweetened varieties. Since fruit is naturally sweet, it doesn’t require added sugar, which increases the risk of developing issues like diabetes. With both naturally occurring and added sugars, your teeth will certainly feel the effects over time.
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White pasta
Similar to white bread, white pasta is made from refined white flour, making it a less healthy and less filling option compared to wholegrain varieties. Consuming white pasta can lead to blood sugar fluctuations, which over time increase the risk of diabetes and, in the short term, may encourage overeating. Additionally, white pasta is often paired with fatty, salty sauces, further contributing to its unhealthiness.
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Beef jerky
Beef jerky can be a decent occasional snack due to its lean protein content and various trace vitamins and minerals. However, it should be consumed in moderation because of its relatively high sodium levels, which can negatively impact blood pressure, heart health, and increase stroke risk. Additionally, the preservatives used in its production may elevate cancer risk, making it a less worthwhile choice for a quick snack.
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White rice
Similar to white bread and white pasta, white rice is not as healthy as wholegrain alternatives. It lacks fiber and can cause blood sugar fluctuations, potentially increasing the risk of diabetes over time. While it may not be ideal for a diet focused on longevity, white rice can be suitable for individuals with sensitive digestive systems. Whenever possible, opt for wholegrain carbohydrates instead.
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Flavored yogurt
Unsweetened Greek yogurt is an excellent source of protein and calcium. However, while it contains some unsaturated fat, flavored yogurts have significant downsides. They typically contain higher sugar levels and preservatives, making them a less healthy choice. To enjoy yogurt without the added sugars, opt for plain Greek yogurt and customize it at home with honey or apple sauce for natural sweetness.
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