Living a long, healthy life isn’t about some magic pill or strict fad diet—it’s about making mindful choices every day. Our food is more powerful than most of us realize, influencing everything from energy levels to disease risk and longevity. With chronic diseases like heart disease, diabetes, and cancer on the rise, the foods we eat can either contribute to these issues or protect us from them.
As much as we focus on what to eat—such as leafy greens, whole grains, and healthy fats—it’s just as important to know what foods to avoid. While I’m a big believer in balance and flexibility when it comes to food, certain foods can be downright harmful if consumed regularly. If you want to give yourself the best chance at living a longer, healthier life—think 20 years or more—these are the 20 foods you should steer clear of.
1. Processed Meats
Processed meats, including bacon, sausage, hot dogs, and deli meats, are loaded with sodium, nitrates, and preservatives. The World Health Organization has classified processed meats as carcinogenic, particularly linked to colorectal cancer. A diet high in processed meats is also associated with an increased risk of heart disease and diabetes. These meats can create inflammation and oxidative stress in the body, accelerating the aging process. To extend your years, it’s best to avoid or at least drastically reduce your intake of processed meats.
2. Sugary Drinks
Sugary beverages like soda, sweetened teas, energy drinks, and even some fruit juices are packed with added sugars that cause insulin resistance, which can lead to type 2 diabetes, heart disease, and obesity. One can of soda contains around 39 grams of sugar—that's almost 10 teaspoons! Over time, frequent consumption of sugary drinks leads to chronic inflammation, metabolic issues, and a shortened lifespan. Instead, stick to water, herbal teas, or naturally flavored water for hydration.
3. Trans Fats
Trans fats, found in many fried foods, processed snacks, margarine, and packaged baked goods, are notorious for raising bad cholesterol (LDL) and lowering good cholesterol (HDL). This creates a dangerous situation for your heart and arteries. Trans fats also increase inflammation, leading to chronic diseases and a shorter lifespan. While the FDA has banned artificial trans fats in many foods, they still lurk in some products, so it’s important to read labels carefully and avoid anything with "partially hydrogenated oils."
4. Refined Grains
Refined grains, such as white bread, white pasta, pastries, and many cereals, have been stripped of their nutrients and fiber, leaving behind a product that’s quickly converted into sugar in your body. This rapid blood sugar spike can lead to insulin resistance, weight gain, and an increased risk of heart disease and diabetes. Opt for whole grains like quinoa, oats, and brown rice, which provide fiber to support healthy digestion and stable blood sugar levels.
5. Artificial Sweeteners
Artificial sweeteners like aspartame, saccharin, and sucralose are often marketed as a healthier alternative to sugar, but research suggests they may do more harm than good. These sweeteners can disrupt your gut microbiome, increasing the risk of metabolic disorders and glucose intolerance. Some studies even suggest a possible link between artificial sweeteners and certain cancers. Instead, choose natural sweeteners like stevia or use moderate amounts of honey or maple syrup when you want a touch of sweetness.
6. Fried Foods
French fries, fried chicken, and other deep-fried delights are calorie-dense and packed with unhealthy fats. These foods contribute to weight gain, clogged arteries, and chronic inflammation—all factors that can lead to heart disease, stroke, and even cancer. Studies show that people who regularly consume fried foods have a higher risk of early death compared to those who limit these items. Swap fried foods for air-fried or baked alternatives for a healthier option that’s still delicious.
7. Packaged Snacks
Many packaged snacks, including chips, crackers, and cookies, are ultra-processed and filled with refined carbs, unhealthy fats, and high levels of sodium. They’re designed to be addictive, leading you to overeat empty calories without providing any real nutritional value. Regular consumption of these snacks can lead to weight gain, increased blood pressure, and a higher risk of chronic diseases. Choose whole-food snacks like nuts, seeds, fruit, or veggies with hummus for a satisfying and nourishing option.
8. Excessive Alcohol
While moderate alcohol consumption can fit into a healthy lifestyle, excessive drinking is linked to a host of health problems, including liver disease, heart disease, certain cancers, and a weakened immune system. Alcohol is also high in empty calories and can lead to weight gain, which further increases the risk of chronic illness. Stick to moderate drinking—one drink per day for women and two for men—or avoid it altogether for maximum health benefits.
9. Fast Food
Fast food is notorious for being loaded with unhealthy fats, refined carbs, sugar, and sodium. The typical fast-food meal is a recipe for chronic inflammation, insulin resistance, and weight gain, all of which increase your risk of heart disease, diabetes, and early death. Studies show that people who frequently consume fast food have a higher risk of obesity and cardiovascular problems. Cooking at home using fresh ingredients is always the better option, and it doesn’t have to take much time!
10. High-Sodium Foods
We need sodium to survive, but most of us get far too much of it, particularly from processed and packaged foods like canned soups, frozen meals, and restaurant dishes. Excessive sodium intake raises blood pressure, which increases your risk of heart disease, stroke, and kidney damage. Limiting high-sodium foods and opting for fresh, whole ingredients can significantly lower your blood pressure and improve your overall heart health.
11. Store-Bought Pastries
Donuts, muffins, cakes, and other store-bought pastries are high in refined flour, sugar, and unhealthy fats. These highly processed, sugary treats offer little to no nutritional value and can lead to weight gain, blood sugar spikes, and increased inflammation. Over time, regularly indulging in these sweets contributes to insulin resistance, obesity, and heart disease. If you have a sweet tooth, try homemade options with whole grains and natural sweeteners to satisfy your cravings in a healthier way.
12. Canned Vegetables with Added Sodium
Canned vegetables might seem like a healthy option, but many are packed with added sodium to increase their shelf life. This extra sodium can contribute to high blood pressure and increase your risk of heart disease and stroke. Opt for fresh or frozen vegetables when possible, or choose low-sodium canned versions and rinse them well before eating to reduce the sodium content.
13. Flavored Yogurts
Yogurt can be a healthy choice, providing probiotics for gut health and protein to keep you full. However, flavored yogurts often contain large amounts of added sugar, turning a once-healthy snack into a sugar bomb. Consuming too much sugar can lead to weight gain, insulin resistance, and increased inflammation, all of which accelerate the aging process. Instead, choose plain Greek yogurt and add fresh fruit or a drizzle of honey for natural sweetness.
14. Energy Drinks
Energy drinks are often marketed as a quick fix for fatigue, but they’re packed with sugar and caffeine—both of which can wreak havoc on your health. The high sugar content leads to blood sugar spikes, while excessive caffeine can cause jitters, anxiety, and even heart palpitations. Long-term consumption of energy drinks is linked to an increased risk of heart problems, including high blood pressure and irregular heartbeats. Instead, opt for green tea or water to stay hydrated and energized.
15. Ice Cream
As delicious as it is, ice cream is loaded with sugar, unhealthy fats, and artificial flavors. Regular consumption of ice cream contributes to weight gain, blood sugar imbalances, and increased inflammation. These factors can shorten your lifespan by promoting the development of chronic diseases like diabetes and heart disease. If you’re craving a cold treat, try making your own healthy ice cream using frozen bananas and almond milk or enjoy a small portion of a low-sugar, plant-based option.
16. Processed Cheese
Processed cheese products like cheese slices, cheese spreads, and boxed macaroni and cheese contain unhealthy fats, excessive sodium, and artificial additives. These products are highly processed and lack the beneficial nutrients found in whole, natural cheeses. Regularly consuming processed cheese can increase your risk of high blood pressure, heart disease, and weight gain. Stick to small amounts of high-quality, real cheese, or opt for plant-based cheese alternatives.
17. Commercial Salad Dressings
Salads can be a great way to pack in nutrients, but many commercial salad dressings are loaded with sugar, unhealthy fats, and preservatives. These hidden ingredients can turn a healthy salad into a calorie-laden meal that contributes to weight gain and inflammation. Make your own salad dressings at home with olive oil, vinegar, lemon juice, and herbs for a flavorful and nutritious option.
18. Instant Noodles
Instant noodles are cheap and convenient, but they’re also packed with refined carbs, sodium, and unhealthy fats. These quick meals offer little nutritional value and are linked to weight gain, high blood pressure, and increased cholesterol levels. Instead of reaching for instant noodles, try whole-grain pasta or spiralized veggies with a homemade sauce for a healthier and equally satisfying meal.
19. Candy
It’s no secret that candy is loaded with sugar and offers zero nutritional value. Regularly indulging in candy leads to blood sugar spikes, weight gain, and insulin resistance, which increase the risk of diabetes and heart disease. Over time, these issues shorten your lifespan by contributing to chronic inflammation and metabolic disorders. For a sweet treat, reach for a piece of dark chocolate, which contains antioxidants and far less sugar.
20. Processed Breakfast Cereals
Many breakfast cereals marketed as healthy are actually packed with added sugars, artificial flavors, and refined grains. These cereals lead to blood sugar spikes, followed by crashes that leave you feeling sluggish. Eating highly processed cereals regularly increases your risk of weight gain, insulin resistance, and metabolic disorders. Instead, choose whole-grain cereals or oats and top them with fresh fruit, nuts, and seeds for a nutrient-packed breakfast that supports long-term health.
By avoiding these 20 foods, you’re not just cutting out empty calories—you’re making a powerful choice to prioritize your long-term health and longevity. Your body thrives on whole, unprocessed foods that provide essential nutrients, promote energy, and protect against chronic diseases. Every meal is an opportunity to nourish your body and support a vibrant, healthy future. Here’s to living those extra 20 years full of vitality!