8 Worst foods for longevity and their health risks

Eating right is a cornerstone of living a long, healthy life. However, amidst the vast array of food options, some choices could significantly shorten your lifespan. This post aims to spotlight five types of foods that are notorious for their adverse effects on health and longevity. 

While enjoying them occasionally may not cause harm, habitual consumption can lead to serious health issues. Alongside identifying these foods and their health risks, this post offers healthier alternatives to incorporate into your daily diet. 

The goal is to equip you with knowledge that empowers better food choices for a fruitful, healthy life ahead.

What foods should you avoid for longevity and why?

1. Processed meats

These are meats preserved by smoking, curing, salting, or adding chemical preservatives.  

These include foods like bacon, sausage, hot dogs, ham, deli meats, canned meats, and jerky among others. The processes used to create these meats often introduce harmful chemical compounds not found in fresh meat​ [1]​.

Health risks

  • Cancer: The intake of processed meats has been linked to an increased risk of several cancers like colorectal, pancreatic, prostate, and breast cancer [​​2]​.
  • Heart disease and stroke: The additives and chemicals in processed meats can contribute to heart disease and stroke. A study discovered that consuming 150 grams or more of processed meat weekly elevates the cardiovascular disease risk by 46% [​3]​.
  • Type II diabetes: Eating processed meats has also been linked to an increased risk of type II diabetes [1]​.
  • Early mortality: Regularly consuming processed meats is associated with premature death​ [4]​.
  • High blood pressure: Processed meats can contribute to high blood pressure due to their often high sodium content​ [1]​.

Healthier alternatives

  • Poultry: Incorporating a reasonable amount of poultry like chicken and turkey into your diet can be a healthier alternative to processed meats [​5]​.
  • Seafood: Various seafood from fish to mollusks, can also be a healthier option [​5]​.
  • Plant-based proteins: Various plant-based proteins including nuts, beans, whole grains, tempeh, jackfruit, lentils, and mushrooms, are also excellent alternatives to processed meats​​.
processed meats

2. Sugary beverages

Sugary beverages or sugar-sweetened beverages (SSBs) are a major source of added sugars in many diets, encompassing drinks like sodas, fruit punches, sweetened teas, and energy drinks. 

These beverages typically have high sugar content that lends them a sweet flavor, yet can be detrimental to health if consumed regularly.

Health risks

  • Weight gain and obesity: A high intake of sugary beverages is linked with weight gain and obesity due to their high sugar and calorie content with little to no nutritional value​ [6]​.
  • Type 2 diabetes: Frequent intake of these beverages elevates the likelihood of developing type 2 diabetes. A study showed that individuals drinking 1 to 2 cans daily faced a 26% higher risk of this condition compared to those who seldom consumed such drinks​ [7]​.
  • Heart disease: Sugary drinks are associated with heart and cardiovascular complications. Increased sugar intake, particularly from sugary beverages, has been directly correlated to heart problems​ [8]​.
  • Tooth decay: The sugars in these beverages provide food for harmful bacteria in the mouth, leading to tooth decay and cavities​ [6]​.
  • Other diseases: The consumption of sugary beverages is also associated with other health conditions like kidney diseases, non-alcoholic liver disease, and certain types of arthritis​ [6]​.

Healthier alternatives

  • Water: The healthiest beverage choice to keep the body hydrated without any added sugars or calories.
  • Unsweetened coffee and tea: These can be good alternatives when consumed in moderation​​.
  • Low-fat or fat-free milk: Provides essential nutrients without the high sugar content of sweetened beverages [​9]​.
  • Herbal tea: A flavorful option without added sugars.
  • Fruit-infused water: Adds a hint of natural sweetness without the sugar overload.
  • Smoothies: Unsweetened almond or coconut milk blended with berries or other fruits can be a healthier choice​​.
  • Carbonated water: Flavored carbonated waters can satisfy the craving for fizzy drinks without added sugars or artificial sweeteners​.

3. Trans fats (Artificial trans fats)

Also called trans fatty acids, trans fats are a type of unsaturated fat that has been industrially modified to maintain a solid state at room temperature.

This is done through hydrogenation, where hydrogen molecules are added to liquid vegetable oils to create partially hydrogenated oils (PHOs)​ [10]​. 

Common sources of artificial trans fats include margarine, shortening, and many processed foods like cookies, crackers, and pastries.

Health risks

  • Stroke and type 2 diabetes: The altered fat profile caused by trans fats also increases the risk of stroke and type 2 diabetes​.
  • Inflammation and insulin resistance: These fats contribute to long-term inflammation and insulin resistance, which are precursors to various chronic diseases​​.
  • Cancer: Some studies suggest a connection between trans fat consumption and certain types of cancer, although more research is needed to establish a clear link​​.
  • Early mortality: High trans fat intake can lead to an increased risk of death from any cause by 34%​​.

Healthier alternatives

  • Butter: In moderation, butter can be a better choice as it contains natural fats [11]​.
  • Olive, avocado, and sunflower oils: These oils are healthy alternatives that support normal cellular function and provide essential fatty acids​.
  • Saturated vegetable oils: Options like coconut oil can be used in moderation as an alternative to trans fats​ [11]​.
  • Other substitutions: Use fat-free or low-fat milk rather than whole milk and evaporated skim milk or low-fat yogurt as alternatives to heavy cream.

4. Fried foods

Fried foods are often savored for their crispy, golden exteriors. However, the pleasure of consuming these foods can come at a hefty price. 

The frying process involves cooking food in hot oil, which can drastically increase the calorie content of the food and introduce harmful compounds. Common fried foods include french fries, fried chicken, doughnuts, and fried fish.

Health risks

  • Weight gain: The high-calorie content in fried foods can lead to weight gain and obesity [​12].
  • Heart disease: Due to the high levels of saturated and trans fats, which promote plaque buildup in arteries​​, fried foods can lead to a higher risk of developing heart problems.
  • Diabetes and stroke: Individuals consuming a high amount of fried foods might face a higher risk of type 2 diabetes and heart disease. Daily consumption of fried fish or fried chicken elevated the death risk in women over 60 by up to 13 percent, with similar impacts probable across all demographics​ [13]​.
  • Cancer and early mortality: Certain studies associate the consumption of fried foods with specific types of cancer and early death. Women who consumed fried chicken daily had a 13% higher likelihood of premature death from any cause and a 12% increased chance of death from heart-related conditions.

Healthier alternatives

  • Air frying: Air frying uses a fraction of the oil compared to traditional frying methods, creating a crispy outer layer similar to fried food but with significantly fewer harmful compounds​ [14]​.
  • Baking, grilling, and roasting: These methods can provide a satisfying texture and flavor without excessive oil​​.
  • Steaming and pressure cooking: Steaming preserves the nutrients in food better than frying, and pressure cooking is a quick, efficient way to cook without oil​.

5. Refined carbohydrates and sugars

Refined carbohydrates have been stripped of fiber and nutrients, rendering them empty calories. They include white bread, pastries, sodas, and other highly processed or sugary foods. 

In contrast to complex carbohydrates, consuming refined carbs and sugars can lead to a swift surge in blood sugar and insulin levels.

Health risks

  • Obesity: The intake of refined carbs and sugars is associated with a notably heightened risk of obesity owing to their high caloric content and absence of nutritional value.
  • Heart disease and Type 2 diabetes: These foods have also been associated with heart disease and type 2 diabetes due to their effect on blood sugar and insulin levels​.
  • High blood pressure: High intake can lead to high blood pressure, a risk factor for heart disease​.
  • Mood disorders: There’s a link between diets high in refined carbs and sugars and mood disorders, possibly due to fluctuations in blood sugar levels​ [15]​.
  • Increased risk of certain cancers: Some preliminary work has linked high-glycemic diets to certain types of cancers, although more research is needed to establish a definitive link​ [16].

Healthier alternatives

  • Whole grains: Choose whole grains instead of refined grains as they retain fiber and nutrients​.
  • Natural sweeteners: Use natural sweeteners like honey or maple syrup in moderation as substitutes for refined sugars​.
  • Fruits and vegetables: Add more fruits and vegetables into your diet, which can satisfy sweet cravings with natural sugars​​.
  • Lean proteins: Integrate lean proteins in your diet to balance blood sugar levels and provide sustained energy​.

6. Alcohol

Alcohol, when consumed in moderation, can be a part of social interactions and celebrations. However, excessive alcohol consumption can pave the way for numerous health issues. 

It’s a psychoactive substance that can lead to dependence and abuse, impacting not only the individual but also the community at large.

Health risks

  • Heart disease, stroke, and high blood pressure: Over time, excessive alcohol use can lead to high blood pressure, heart disease, and stroke​​.
  • Liver and digestive problems: The liver is particularly vulnerable to alcohol, and excessive consumption can cause liver disease, including cirrhosis. Alcohol can also cause digestive problems [17] and even lead to pancreatitis, a serious inflammation of the pancreas​​.
  • Cancer: Consumption of alcohol is associated with an increased risk of various cancers including breast, mouth, throat, esophagus, liver, colon, and rectum cancers​.
  • Mental health disorders: Alcohol misuse is linked to cognitive and behavioral disorders, including alcohol dependence​​.
  • Early mortality: Excessive alcohol consumption is a primary preventable cause of death, reducing the lifespan of the affected individuals by an average of 26 years.

Healthier alternatives

  • Alcohol-free spirits: Products that mimic the flavor of alcoholic beverages without the alcohol content​​.
  • Kombucha: A fermented tea drink known for its unique flavor and health benefits, such as detoxifying the body and boosting energy​​.
  • Sparkling water with flavorings: A refreshing option that can be enjoyed in a social setting without the harmful effects of alcohol​​.

7. High sodium foods

Sodium is an essential mineral for human health, aiding nerve and muscle function and maintaining fluid balance. 

However, consuming high levels of sodium, usually found in salt, can harm one’s health. Foods high in sodium include processed meats, canned soups, fast food, and many snack items.

Health risks

  • High blood pressure: Consuming too much sodium can lead to high blood pressure, a major risk factor for heart disease and stroke​.
  • Heart disease and stroke: High sodium intake is strongly linked with heart disease and stroke, some of the leading causes of death globally​​.
  • Osteoporosis: Excessive sodium consumption can lead to calcium losses, some of which may be pulled from bone, increasing the risk of osteoporosis​ [18]​.
  • Kidney disease: High sodium can cause high blood pressure which in turn can lead to kidney disease over time​​.
  • Stomach cancer: There’s a correlation between high sodium intake and a higher risk of stomach cancer​​.

Healthier alternatives

  • Opt for fresh foods: Many fresh foods are low in sodium, so opt for fresh meats, fruits, and vegetables.
  • Cook at home: Cooking at home allows control over the amount of sodium added to food.
  • Read labels: Pay attention to the sodium content listed on food labels to keep track of daily intake.
  • Use alternatives: Use herbs, spices, or sodium-free seasoning blends to add flavor to dishes without adding sodium​.

8. Artificial additives and preservatives

Artificial additives and preservatives are substances added to food to maintain or enhance its safety, taste, texture, or appearance. 

Most artificial food additives are not harmful to human health, and those posing health risks are usually regulated by food safety authorities. 

However, some evidence suggests that certain synthetic chemicals used as food additives may have adverse impacts on health [19]​.

Health risks

  • Toxicological effects: Scientific studies hint at possible harmful impacts of synthetic chemicals used as food additives on health​ [19]​.
  • Lack of comprehensive evaluation: A significant portion of direct food additives lack thorough evaluation regarding their reproductive and developmental toxicology, which presents a potential risk [20]​.
  • Immune system disruptions: Some additives like emulsifiers, thickeners, artificial sweeteners, and preservatives may affect immune cells, contributing to metabolic dysregulation​​.
  • Potential health problems: Some artificial preservatives might cause health issues, although the specifics can vary widely​.

Healthier alternatives

  • Opt for natural preservatives: Utilize natural preservatives like rosemary extract and Australian Kakadu plum, which have gained approval in some regions for food preservation​.
  • Microencapsulated additives: Consider using microencapsulated clove oil as an antimicrobial additive, which has been found effective in reducing mold and spore formation in food products​.
  • Integrate natural ingredients: Gradually integrate natural ingredients into food products that serve the same preservation purposes as synthetic preservatives, embracing the clean label trend​.

Closing thoughts

Navigating through the aisles of your local grocery store can sometimes feel like a gamble on your health, especially with the plethora of processed foods available. 

However, armed with the right knowledge, making healthier choices becomes a straightforward task. 

This guide aimed to shed light on some of the worst food categories for longevity – processed meats, sugary beverages, trans fats, fried foods, refined carbohydrates and sugars, alcohol, high sodium foods, and artificial additives and preservatives. 

By understanding the risks associated with these foods and opting for healthier alternatives, it’s possible to significantly improve your dietary habits and, in turn, your overall health and longevity.


What is the best food for longevity?

The best foods for longevity are nutrient-dense, whole foods like vegetables, fruits, whole grains, lean proteins, and healthy fats, following Mediterranean or blue zones diets.

What is the best drink for longevity?

The best drink for longevity is water, which is essential for every cellular function, supports metabolism and helps flush out toxins. Additionally, green tea is often recommended due to its antioxidant properties and potential to promote heart health and reduce cancer risks.

What foods affect life expectancy?

Foods high in trans fats, refined sugars, and sodium can lower life expectancy by raising chronic disease risks. Conversely, whole grains, lean proteins, and vegetables promote longevity and health.

What I eat in a day for longevity?

For longevity, prioritize a balanced diet with various nutrient-dense foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats throughout the day. Also, incorporate antioxidant-rich foods like berries and green tea, and ensure proper hydration by drinking plenty of water.

[1] https://www.medicinenet.com/why_is_processed_meat_bad_for_you/article.htm 
[2] https://www.hsph.harvard.edu/news/hsph-in-the-news/are-all-processed-meats-equally-bad-for-health/ 
[3] https://www.uclahealth.org/news/the-effects-of-processed-meats-on-your-heart-health 
[4] https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-q-and-a-eating-processed-red-meats-what-are-the-health-risks/ 
[5] https://www.hsph.harvard.edu/nutritionsource/elevate-your-plate/swap-for-healthier-meats/ 
[6] https://www.cdc.gov/nutrition/data-statistics/sugar-sweetened-beverages-intake.html 
[7] https://www.hsph.harvard.edu/nutritionsource/healthy-drinks/sugary-drinks/ 
[8] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3260058/
[9] https://extension.sdstate.edu/healthy-alternatives-sugary-beverages 
[10] https://cpr.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/trans-fat
[11] https://www.webmd.com/diet/features/finding-the-best-trans-fat-alternatives
[12] https://www.healthline.com/nutrition/why-fried-foods-are-bad 
[13] https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-minute-why-eating-too-many-fried-foods-could-lead-to-early-death/ 
[14] https://healthybodyfuel.com/are-there-healthier-alternatives-to-traditional-frying/ 
[15] https://www.helpguide.org/articles/healthy-eating/choosing-healthy-carbs.htm 
[16] https://www.hsph.harvard.edu/nutritionsource/carbohydrates/carbohydrates-and-blood-sugar/
[17] https://www.cdc.gov/alcohol/fact-sheets/alcohol-use.htm 
[18] https://www.hsph.harvard.edu/nutritionsource/salt-and-sodium/ 
[19] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9249520/ 
[20] https://publications.aap.org/pediatrics/article/142/2/e20181408/37584/Food-Additives-and-Child-Health

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