If you want to improve your diet, you should first take a look at the most unhealthy foods to eat. Once you identify these foods, you can learn how to replace them with healthier options. Viewing foods through a “good” or “bad” lens, though, can make decisions harder. If only it were that easy! People probably wouldn’t eat certain foods if they could just identify their level of health in an instant. 

The majority of the most addictive and unhealthy foods are tempting because they contain fat and carbs. They usually contain added sugars, salt, and other things that keep you coming back bite after bite. When it comes to the worst foods, though, it is better not to forbid things. Instead, dietitians encourage people to eat more of certain things and decrease or replace the consumption of unhealthy foods. Fruits, veggies, nuts, seeds, legumes, whole grains, and lean proteins provide you with nutrients that make you not want to eat the other unhealthy stuff. 

When you understand how different foods impact your health, you can make healthier, informed food choices. Continue reading to learn more about the worst foods to eat, along with suggestions for healthier alternatives. 

Sodas

These sparkling, sugary beverages are hard to resist, and they can be a hard habit to break. Sodas and other sugary beverages increase the risk of tooth decay, type 2 diabetes, weight gain, and obesity. Rather than encouraging the switch from regular soda to diet soda, it is best to reduce your overall intake. You can also swap soda for water, seltzer water, or tea. Ideally, increase your water intake as much as possible, but don’t use those flavor packets!

French Fries

More often than not, French fries are usually fried in unhealthy oils, especially at fast-food restaurants. They are liberally seasoned with salt and are rich in saturated fats and calories. If you regularly consume fried foods, you can increase the risk of heart disease, obesity, and other chronic health conditions. You can still enjoy potatoes or sweet potatoes in fry form, but consider baking them or cooking them in an air fryer. Use olive oil or avocado oil on the potatoes to get them crispy. 

Donuts

When someone in the office brings a box of donuts, it is very difficult to resist the temptation. Everyone loves a good donut! The problem is that donuts do not offer a lot from a health standpoint. Donuts are deep fried in refined and processed oils and usually contain high levels of sugar, bleached white flour, and trans fats. The high sugar content can lead to a blood sugar spike that ends in an even bigger crash. If you are craving baked goods, a homemade muffin or scone is a better option. By baking your own treat, you can use better ingredients, such as whole grain flour, avocado oil, and reduce the sugar content, or replace it with applesauce, maple syrup, or dates. 

Processed Meats

Bacon, hot dogs, and cold cuts like bologna, ham, and turkey are rich in sodium, calories, and other processed ingredients. Consuming a lot of these foods can increase the risk of high blood pressure and high cholesterol, two risk factors for heart disease. Research indicates that processed meat has a more significant impact on the risk of heart disease than unprocessed red meat or chicken. Processed meats also contain cancer-causing chemicals, due to levels of carcinogens. Try to opt for lean protein sources, such as grilled chicken, wild caught fish, tempeh, or tofu, instead of processed meats. Those alternatives provide better protein without the harmful additives. 

White Bread

Some people may express concern about how much bread they eat, and occasionally make attempts to cut it out of their diets. White bread is good to avoid if you can because it is usually made with refined flour, which has been stripped of its fiber and nutrients during processing. That’s why eating white bread can lead to rapid spikes in blood sugar, and it may even lead to weight gain, insulin resistance, and other metabolic issues. Whole grain and multigrain breads are good alternatives because they usually contain more fiber, vitamins, minerals, and help stabilize blood sugar. 

Fast Food Burgers

If you regularly eat hamburgers from fast food establishments, you will have a difficult time overcoming health hurdles. These burgers are rich in saturated fat, salt, and added sugars. Over time, all of those ingredients can increase the risk of diabetes, cardiovascular disease, and obesity. If you want to enjoy a burger, swap out regularly ground beef for ground turkey or use wild caught fish. Avoid fast food altogether and don’t think that vegan meats or certain veggie patties are healthier. They are also rich in processed ingredients and sodium. 

Chips

How addictive and amazing are potato chips? Well, potato chips are empty calories because they lack sufficient nutritional value. Chips are rich in fat and low in protein and fiber. Instead of snacking on potato chips, opt for snacks with higher nutritional values, such as roasted chickpeas, nuts and seeds, or seaweed crisps. There are more snack options than bags of potato chips. 

Alcohol

Alcohol is a tricky one because a lot of people can overdo it. Avoiding alcohol is also a constant struggle for people with addiction issues. Alcohol, much like potato chips, is empty calories and excessive alcohol intake can increase the risk of high blood pressure, heart disease, cognitive decline, and stroke. Mocktails, sparkling water, or freshly made juices are healthier options for your body, not just your liver and pancreas.

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Between 2017 and 2020, 10% of American adults over age 20 had total cholesterol that exceeded 240 milligrams per deciliter (mg/dL). Nearly 17% of those people had high-density lipoprotein (HDL, or “good”) cholesterol levels below 40 mg/dL. About half of the adults in the U.S. could benefit from lowering cholesterol levels. Additionally, 86 million adults over the age of 20 have total cholesterol levels above 200 mg/dL.

It’s a sad reality when the statistic is that most adults in the U.S. have blood cholesterol levels higher than they should be. Health experts explain that there are many steps that can aid cholesterol-lowering efforts. In fact, it may be as simple as making some dietary changes and exercising on a regular basis. 

Which Foods Can Lower Cholesterol?

There are various foods that can help keep your LDL cholesterol levels in check. Some of those same foods can help elevate HDL cholesterol levels, which are beneficial to your heart. The following foods that may benefit cholesterol levels in various ways are:

• Nuts
• Apples
• Grapes
• Fatty fish
• Eggplant
• Okra
• Oats
• Barley (and other whole grains)
• Strawberries

Not all foods that are high in cholesterol are necessarily bad for your health. For example, eggs are relatively high in cholesterol, but they don’t raise them as much as saturated fats or ultra-processed foods. 

What Foods Cause High Cholesterol?

If foods are rich in saturated fats or trans fats, you should steer clear of them because they can elevate cholesterol levels and cause weight gain. What are the absolute worst foods to eat if you have high cholesterol, though? Baked goods, red meat, fried foods, and others are notorious for raising LDL cholesterol. Avoid the following foods to help keep cholesterol levels in check. 

Processed Meats

Hot dogs, deli meat, bacon, sausage, and more all fall under the umbrella of processed meats. They tend to be high in saturated fat, sodium, and cholesterol. Bacon or sausage made with turkey might seem healthier, and even though they are somewhat lower in cholesterol than red meat alternatives, they are not cholesterol-free. 

Baked Goods

Cookies, pies, and cakes, oh my! Yes, all of these things are highly addictive and easy to eat, but they usually contain large quantities of butter or shortening, making them high in cholesterol. You don’t have to give up your sweets altogether, because you can still bake with different substitutions. You can use applesauce or bananas in place of butter, or have low-fat Greek yogurt topped with berries for dessert.

Red Meat

Lamb, beef, and pork generally contain a lot of saturated fat, especially the fattier cuts. Hamburgers, ribs, pork chops, shanks, and roasts tend to have more fat than leaner cuts of meat. You can eat meat on occasion, so long as you opt for smaller portions of leaner cuts, such as sirloin, filet mignon, or pork loin. Alternatively, replace meat with proteins that are much lower in saturated fat and cholesterol, such as turkey breast, wild caught fish, beans, lentils, quinoa, and boneless skinless chicken breast.

Fried Foods

Any food that takes a dip in the deep fryer is not going to be great for your body. Common fried foods include mozzarella sticks, onion rings, French fries, chicken wings, or fried chicken. Frying increases the energy density (calorie count) of foods. If you enjoy the crispiness of fried food, use an air fryer and toss your food in a little olive or avocado oil. Alternatively, you can bake foods at higher temperatures to achieve that crispy, golden-brown crunch.

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More and more studies continue to find that plant-based diets may reduce the risk of chronic health conditions. A recent study collected data from over 20 years and found that vegans and vegetarians may have a lower risk of developing heart disease and cancer. Plant-based eaters may also have lower odds of developing risk factors, such as high blood pressure, obesity, and high cholesterol, which contribute to these health problems. 

What Did The Study Examine?

Researchers examined results from over 48 reviews published over the course of two decades. These results explored the health benefits of vegan or vegetarian diets. For clarification, a vegan diet excludes all forms of meat, eggs, dairy, and all other animal products, including honey and gelatin. A vegetarian diet is the same, but allows for the consumption of dairy and eggs. 

Researchers observed a lower risk of developing certain cancers and ischemic heart disease for both vegan and vegetarian diets. Ischemic heart disease occurs when the person experiences restricted blood flow because of narrowed or hardened arteries. Researchers also found that plant-based diets reduced the risk of prostate cancer and certain gastrointestinal cancers. Additionally, researchers linked vegetarian diets to a lower risk of death from cardiovascular disease. 

Don’t be mistaken, though, it is possible for vegans and vegetarians to be unhealthy. They can eat plant-based meats, French fries, and pasta with little to no fruit and vegetable intake. For the research, vegan and vegetarian diets included many plant-based foods that contributed to overall better health. Plus, people who adhere to plant-based diets tend to consume higher levels of vitamins, minerals, and other substances with anti-inflammatory and antioxidant compounds. Because they don’t consume meat and animal-based foods, they don’t suffer the pro-oxidant and pro-inflammatory effects.

The Study Examined Strict Vegan And Vegetarian Diets Only

The reviews that researchers examined only included people who followed strict vegetarian or vegan diets. The study didn’t include people who eat plant-based just some of the time. Similarly, that’s how researchers looked at all forms of animal protein, making it difficult to determine whether avoiding specific animal-based foods, such as poultry, fish, or red meat, could have health benefits.

The purpose of the study was not to prove whether or how a vegan or vegetarian diet could improve overall health and longevity. Because each of the reviews and smaller studies included the measured health benefits of plant-based diets differently, study authors could not properly calculate how much plant-based diets could reduce the odds of developing cancer, heart disease, or risk factors that contribute to these conditions. 

As we stated earlier, not all vegetarian or vegan diets are equally nutritious. Some of these diets emphasize the importance of unhealthy plant foods. Bottled, sugary fruit juices, potato chips, refined grains, and even sodas can be vegan or vegetarian and have detrimental effects on overall health. 

Focus On Fiber-Rich Foods

Eating a lot of plant-based whole foods may reduce the risk of chronic diseases because many of these foods contain a lot of fiber. Animal-based foods do not contain fiber, according to health experts. By eating fiber-rich foods, you can slow digestion and prevent blood sugar spikes or crashes. Fiber also helps people feel fuller for longer, which can help people eat a little less over time, which may help prevent weight gain. Additionally, fiber works to clean out the digestive tract and higher fiber intake has been linked to lower cholesterol levels. 

All of fiber’s positive effects may help reduce the risk of cancer and heart disease. Avoiding meat is also helpful in your effort to avoid these major health conditions. The reason is because meat contains saturated fat, which increases the risk of high cholesterol and atherosclerosis (hardening of the arteries that contributes to heart disease). That means that vegans and vegetarians not only reap the benefits of fiber and plant-based nutrients, but they also avoid problematic things that may worsen their health. Finally, health experts recommend that if you plan to make the plant-based switch, it is better to first eliminate red meat and processed meats (hot dogs, deli meat, etc.) from your diet due to the saturated fat and sodium content.

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Unlike whole foods that provide essential nutrients, ultra-processed foods are devoid of nutritional value. They typically contain lots of sugar, salt, and additives that can be very harmful to the body. Statistically, people who eat lots of ultra-processed foods, such as deli meats, sugary cereals, and packaged foods, might not live as long as people who avoid these foods. 

That point was recently highlighted in a new 30-year study that connected ultra-processed meat, poultry, and seafood in ready-to-eat meals to a 13% greater risk of early death. Researchers looked at data collected for more than three decades on nearly 75,000 women and 40,000 men. The data started when participants were at least 40 years old and had no history of heart disease, diabetes, or cancer. Every two years during the course of the study, participants shared information about their health and completed detailed questionnaires about eating habits. 

At the end of the study, a total of 48,193 people passed away. Study authors observed that the participants who consumed the most amount of ultra-processed foods were 4% more likely to die during the study than people who held better diets and consumed fewer amounts of ultra-processed foods. These foods, which include soda, potato chips, sausages, and candy, contain added sugars, excess sodium, and unhealthy fats. These ingredients negatively affect the function of major organs and systems in the body, which may explain why their consumption is associated with shorter lifespan. 

What Are Ultra-Processed Foods?

These foods are the most processed and usually come in packaged form. They are almost entirely made of substances extracted from fats, sugars, proteins, and oils, or synthesized in factories and labs with few ingredients that come from natural sources. Corn, for example, is available to purchase in the produce section of a grocery store. You can also purchase it in canned or frozen form, or even as kernels to make popcorn. Corn chips in the snack aisle, however, are ultra-processed, usually containing trans and saturated fats, hydrogenated oils, and excess sodium.

Some Ultra-Processed Foods Have Higher Risks Than Others

One of the things that researchers discovered during the study was that not all ultra-processed foods harm the body equally regarding longevity. Study authors noted that ultra-processed meat, poultry, and seafood in ready-to-eat products increased early risk of death by 13%. Ultra-processed foods and sodas with added sugars or artificial sweeteners increased early risk of death by 9%. Ice cream and other dairy-based desserts were associated with a 7% higher risk of early death. 

Avoid Processed Meats And Seafood…If You Want To Live Longer

It is difficult to translate the early risk of death into a specific number of months or years. The researchers didn’t indicate this because there is not simple math conversion for mortality risk to lost years of life. If your goal is to live longer, study authors advise you to steer clear of ultra-processed foods, or avoid them as much as possible. Consider the quality of the ultra-processed foods you consume and examine the ingredient lists and nutritional profiles. Reading these labels may inform you about the risks of eating these types of foods. 

It is better to build your meals around whole foods, including fruits, vegetables, nuts, seeds, legumes, and lean protein choices. Eating these healthier foods and avoiding ultra-processed may help the body function more optimally, and potentially reduce your risk of early death. Just remember that the quality of your diet can either support or harm your health.

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One of the primary concerns with prostate cancer is that the disease can progress to an advanced stage and become life-threatening. That is truly the case for most cancers, which is why medical experts stress the importance of early detection. They also harp on maintaining a healthy diet and lifestyle habits to reduce the risk of cancer. And new research further amplifies this point, showing that eating a diet rich in fresh fruits, vegetables, whole grains, and nuts and seeds can reduce the risk of prostate cancer spreading. 

The study, which was recently published in JAMA Network Open, made an interesting discovery. Researchers noted that men with prostate cancer who consume a high amount of plant-based foods can cut their risk of cancer growth by nearly 50% compared to those who don’t eat a lot of plant-based foods. Consuming a predominantly plant-based diet has been associated with better prostate cancer-specific outcomes. It may also help reduce the risk of diabetes, cardiovascular disease, and overall mortality. Making small changes in your diet to focus on more plant-based foods can do more good than you know!

Plant-Based Diet May Control Prostate Cancer

The study involved more than 2,000 men who were at an average age of 65 years old at the start. They all had a diagnosis of non-metastatic prostate cancer, meaning it hadn’t spread to other parts of the body. Each participant completed a comprehensive diet and lifestyle questionnaire to provide details about their eating habits. 

During an average 6.5-year period, 190 participants experienced a progression in prostate cancer, and 61 died from prostate cancer-specific causes. Study authors then determined that the participants who consumed the highest amounts of plant-based foods experienced a 47% lower risk of prostate cancer spreading than the men who ate fewer plant-based foods.

Small Dietary Changes Can Make A Difference

It can be difficult to make the complete switch to plant-based, but you don’t have to. Ideally, you simply add more plant-based foods to your diet and if you consume meat, focus on lean protein that is high-quality. Study authors noted that in comparison to the lowest level of plant-based consumption, the highest meant eating 1.9 more portions of vegetables, 1.6 more servings of fruit, and 0.9 more servings of whole grains per day. 

What does that mean in relation to a plate of food? Well, a standard serving of fruit, for example, can be one medium apple, banana, orange, or pear. A half-cup of brown rice is a single serving of whole grains, while a half-cup of cooked or one cup of raw broccoli or carrots counts as a single portion of vegetables. People who eat higher quantities of whole grains, vegetables, and fruits on a regular basis also eat fewer animal-based foods, on average. That could mean that they eat fewer eggs, one less serving of dairy, and marginally less meat. And since a growing body of research indicates that eating more plant-based foods reduces the risk of prostate cancer, you may want to consider eating more of these foods. 

A Plant-Based Diet Offers Numerous Benefits

There have been many previous studies and reviews related to the potential protective effects of plant-based foods for prostate health. Why is a plant-based diet so beneficial for the prostate? Fruits and vegetables contain antioxidants and phytochemicals, which may prevent free radical damage that can harm cells. Animal-based foods, such as processed meats and red meat, are carcinogens, according to the World Health Organization (WHO). Consuming dairy products also increases the risk of worse prostate cancer outcomes. A plant-based dietary program helps you steer clear of harmful foods and shifts your focus to foods that help the body. 

Prostate Cancer Is Most Common Among Men In the United States

After skin cancer, prostate cancer is still the most common cancer among men in the United States. The American Cancer Society estimates that 299,010 new cases of prostate cancer will be diagnosed in 2024 alone; roughly 35,000 men will die from the condition. Even though six out of every 10 prostate cancers are diagnosed in men over the age of 65, dietary changes early on in life can make a big difference. 

It is never too late to make a dietary change. You don’t have to become a vegan straight away, but including more plant-based foods in your daily diet can help a lot. Incorporate more of these foods daily and try out one day of complete plant-based eating every week. Try for two days a week if you can! Greater consumption of plant-based foods may help reduce the risk of prostate cancer and improve overall quality of life.

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Trying to eat “warmer” foods on a raw diet while maintaining raw preparation can be difficult, unless you have a dehydrator. Dehydrators help to keep living foods alive, provided you don’t exceed the 115º Fahrenheit temperature. Usually, dehydrating food can take some time, but this recipe doesn’t require as much time as it takes to make chips or dehydrated fruit. This recipe only requires four hours in the dehydrator, which is great!

These raw meatballs exhibit less of an Italian flavor profile than you would expect from a traditional meatball. Instead, the flavor is a little sweeter and more akin to Swedish meatballs, minus the overly sweet glaze that comes with them. If you prefer a more savory flavor, omit the dates in the recipe. The rest of the ingredients have notably intense and briny, cheesy, and aromatic flavors.

One thing to keep in mind is that you want to thoroughly blend the ingredients, but not so much so that it turns to a paste. Everything should stick together very well, which will help the raw meatballs stay together during the dehydration process. Lastly, these meatballs will work with myriad zoodle recipes. We find that they go great with a creamy avocado sauce (click here for recipe), but a raw marinara sauce (click here for recipe) is quite nice as well. If you are a pesto lover and can’t get enough of it, click here to make a raw vegan pesto to go with your meatballs.

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Meat accounts for nearly 60% of all greenhouse gases!

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Aside from the association with a higher risk of heart disease and cancer, there are other effects of meat production. The production of red meats increases greenhouse gases which contributes to global warming.

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A recent study found that a very low percentage (just 12%) of Americans are responsible for eating most of the beef consumed in the country on any given day. This discovery may help consumer groups and government agencies develop educational messaging about the impacts of beef consumption. 

The study found that those 12% are most likely men or people between the ages of 50 and 65. These people eat what researchers noted as a disproportionate amount of beef on a daily basis. That is a distinction that differs from the most recent Dietary Guidelines for Americans, suggesting four ounces per day of either meat, poultry, or eggs. Four ounces is a quarter pound patty, if you think about it in the form of a burger patty. That measurement is in line with a 2,200-calorie per day diet.

The Data Behind The Study

The study analyzed data from the Center for Disease Control and Prevention’s (CDC’s) National Health and Nutrition Examination Survey. That survey kept track of more than 10,000 adults over a 24-hour period. Researchers note that the global food system emits 17 billion tons of greenhouse gases per year, which equates to a third of all planet-warming gases produced by humans. It’s estimated that the beef industry is a heavy contributor to those gases, producing eight to 10 times more emissions than chicken, and over 50 times more than beans.

That makes beef an environmentally extravagant protein. Beef is like a car that gets nine miles per gallon. Every time you rev the engine, you lose $20 worth of gas. The reason that beef was the focus of the study is because of its environmental impact and saturated fat content. Plus, the study’s intention was to inform educational programs about those who eat disproportionate amounts of beef. By honing messaging about the environmental impact of beef, programs can implement changes and educate students about their impact on the environment. 

Reactions To The Study

If only 12% of Americans account for half the country’s beef consumption, you could make plans to help change their eating habits. On the other hand, they may be the group that is most resistant to change. The glass-half-full takeaway may be that the remaining 88% of Americans have information about dietary guidelines, or some knowledge of a food guidance system. Does that mean that dietary guidelines can effect change for eating behaviors? Or does it mean that more people have access to information about health, eating plans, and better foods to eat nowadays? 

The Beef That People Consume

About one-third of the beef consumed came from cuts like brisket or steak. Researchers note that some of the top 10 sources included dishes such as burgers, tacos, meatloaf, spaghetti with meat sauce, and burritos. People who eat a disproportionate amount of beef may be able to alter eating habits if they choose beef-less versions of those foods. For example, choose chicken or fish in place of beef if you get tacos or burritos. You can always go meatless and opt for veggies!

Researchers note that the people below the age of 29 and above age 66 were least likely to eat large amounts of beef. There is hope in the younger generation, then, considering that they will inherit the planet and want to implement positive change. Plus, more and more young people have a deeper interest in diet, how it impacts the environment, and what they can do about it. Grass-fed, grass-finished beef has beneficial nutrients, but poultry, fish, and nuts can have the same nutrients. That just goes to show you that there are many food options out there and being resistant to them won’t benefit the body or the future of the planet. Only time will reveal if people’s beef-eating habits change. Let’s hope they do!

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The concept of Blue Zones grew out of observing areas of the world, where people live the longest lives. Places like Okinawa, Japan, Loma Linda, California, or the Barbara region of Sardinia all have people who live over 100 years. These regions are healthy hotspots and show how much diet can influence how healthy you are as you age. 

Research suggests that the Mediterranean diet may be the key to healthy aging. This diet focuses on fresh fruits, vegetables, health fats like olive oil, and fish. Not only is this way of eating automatically anti-inflammatory, but it also is longevity-friendly. On the other side of the coin, there are many foods that can shave years off your life. Poor diet accounts for about one in every five deaths, according to a 2019 study. That is concerning because many of the foods that contribute to diet-related health issues are commonplace in the Standard American Diet. Below, we detail the worst of the worst and hope that you avoid these foods if you want a longer, healthier life. 

Processed Meats

Bacon, hot dogs, sausages, corned beef, roast beef, and deli meats all fall under the processed meat umbrella. The World Health Organization (WHO) categorized processed meats as Group 1 carcinogens. That means that there is sufficient evidence that links the chronic consumption of these foods to an increased risk of colorectal cancer. The WHO reviewed hundreds of studies over many years before making this declaration. Additionally, there are no current guidelines that indicate how much processed meat is safe to consume regularly. Enjoying 50 grams of salami (about one hot dog) daily is linked to a 16% increased risk of colon cancer. The less processed meat you eat, the better!

Ultra-Processed Foods

While on the topic of processed meats, let’s shift gears to ultra-processed foods. It’s estimated that Americans consume more than 50% of the recommended daily amount of sodium every day. Ultra-processed foods, which include packaged snacks, help people exceed the recommended levels. While eating a bag of chips won’t end your life, recent research shows a link between the chronic consumption of ultra-processed foods to accelerated markers of aging. To understand that connection, you need to understand telomeres, which are associated with aging. Longer telomeres generally mean a longer life. Telomeres sit at the end of chromosomes and as they shorten, cell DNA becomes more prone to damage. That means that lifespan ultimately declines. Reducing your intake of ultra-processed foods, then, may give you a better shot at healthy aging. 

Fried And Charred Meats

By now, we hope that you understand the danger of processed meats and ultra-processed foods. Charring those processed meats, or other animal proteins, over high heat can also pose a threat to your health. High-heat grilling or frying are the two biggest offenders. Both of those cooking preparations can produce heterocyclic amines (HCAs) and polycyclic aromatic hydrogens (PAHs), both of which are harmful compounds. Each of these compounds form as a result of the interaction with high heat, protein components, fats, and creatinine. These compounds are mutagenic, meaning they have the ability to cause cell mutations that increase the risk of cancer. How many of these compounds are formed depends on the types of meats you cook and how you prepare them. A word to the wise: charring your chicken to a crisp may char years off of your life. 

Alcohol

Yes, folks, the social lubricant doesn’t do you any favors regarding longevity. Experts agree that alcohol is far from healthy, especially since it increases the risk of cancer. Alcohol also is the second leading cause of death in the United States, according to the Centers for Disease Control and Prevention (CDC). Additional research shows that alcohol increases the risk of colorectal and breast cancers, even at low intake levels. Alcohol can also suppress immune function, which is especially problematic in older adults. While a few drinks here and there won’t be the end of you, drinking everyday doesn’t contribute to healthy aging. 

Sugar-Sweetened Beverages

If you’re sipping soda every day, you are headed down a painfully unhealthy road. When it comes to added sugars in the American diet, sugar-sweetened beverages are leading the charge. Chronic consumption of these drinks can increase the risk of type 2 diabetes, kidney disease, liver disease, and heart disease. Evidence suggests that sugar can also mess with your mind. Chronically high blood sugar levels can increase the risk of cognitive decline, according to a 2018 longitudinal study. Researchers noticed that study participants with diabetes experienced more rapid declines in memory and executive function during the study period compared to adults without diabetes.

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