Worst: Processed Meats
Processed meats consistently rank at the bottom when it comes to healthy aging. Foods like bacon, sausages, hot dogs, and deli meats are heavily processed and linked to multiple chronic diseases.
“Loaded with saturated fat, sodium, and nitrates, processed meats like sausages, bacon, and hot dogs increase the risk of heart disease, colorectal cancer, and high blood pressure,” dietitian Krutika Nanavati warns.
Dietitian Lisa Andrews echoes the concern, especially for aging adults, saying, “People over 40 should avoid processed meats including bacon, sausage, bologna and other luncheon meats.”
Hot dogs, in particular, raise red flags. Dietitian Catherine Gervacio explains, “Hot dogs are high in saturated fats, sodium, and additives, which are linked to an increased risk of cardiovascular diseases and cancers.”
The takeaway? Regular consumption of processed meats may speed up inflammation, damage blood vessels, and increase cancer risk—making them one of the worst protein choices for longevity.
Worst: Processed Protein Drinks
Protein shakes might seem like a convenient health food, but many store-bought versions can undermine long-term health.
“Many contain synthetic ingredients and artificial sweeteners that alter the gut microbiome,” says Heidi Moretti, MS, RD. “A disrupted microbiome weakens the immune system and accelerates aging.”
She also cautions that “some protein drinks have massive amounts of phosphates, which are linked to heart disease.” Over time, these additives may contribute to cardiovascular strain and metabolic dysfunction, particularly in older adults.
Best: Fatty Fish
On the opposite end of the spectrum, fatty fish are widely considered one of the most powerful longevity foods.
Fatty fish like salmon, sardines, and mackerel are rich in omega-3 fatty acids, which are known to reduce inflammation and support heart and brain health. According to Dr. Sarah Bonza, MD, “Regular intake can also help to prevent inflammation throughout the body, upkeep brain health, and decrease chances of dementia.”
These benefits make fatty fish a cornerstone protein for preventing age-related diseases and supporting cognitive longevity.
Best: Egg Whites
Egg whites offer a lean, nutrient-rich protein source with added skin-aging benefits.
According to Dr. Anna Chacon, MD, collagen plays a key role in skin health, noting that “collagen is the key component in preventing fine lines and wrinkles, and it is believed that this natural supply of collagen from egg whites can aid your body's natural collagen synthesis.”
She adds that egg whites can “increase suppleness, reduces wrinkles and crow's feet around the eyes, and on the face.” As for safety, Dr. Chacon reassures that “generally speaking, eating up to seven eggs a week” won’t harm heart health, and some people opt to eat egg whites alone to avoid cholesterol while still getting high-quality protein.
The Bottom Line
For longevity, protein quality matters more than quantity. Experts agree that minimizing processed meats and artificial protein drinks while prioritizing whole-food proteins like fatty fish and egg whites can reduce inflammation, protect the heart and brain, and support healthier aging overall. Choosing cleaner, less processed protein sources may be one of the simplest—and most effective—ways to invest in a longer, healthier life.