Maintaining a healthy diet is always important, but as we age and our risk of diseases like heart disease, cancer, Alzheimer’s and more increase, it becomes an especially crucial pillar of our health. While incorporating healthy, nutrient-rich foods into your daily diet is one way to keep your risk of these issues at bay, it’s also important to avoid certain harmful foods as much as possible. In fact, experts say that eating an excess of processed foods is one of the biggest diet mistakes you could make if you want to reduce your risk of age-related diseases.
To learn more about the health effects of highly processed foods and how they may lead to age-related diseases, we spoke to nutritionists Mary Sabat and Krutika Nanavati. Find their expert insight below!
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Eating processed foods
Consuming too many processed, refined foods is a mistake everyone should avoid for several reasons. These foods, which are typically packed with sugar, refined carbs, and empty calories, can take a serious toll on your overall health—and as it turns out, they could also increase your risk of age-related diseases.
"Processed and refined foods are low in essential vitamins, minerals, and fiber, and can lead to weight gain, high cholesterol, and increased risk of type 2 diabetes, heart disease, and stroke," Sabat warns. "Additionally, eating too much red and processed meat (such as bacon, hot dogs, and processed deli meats) can increase the risk of cancer," says, noting that consuming too many sugary drinks can also increase the risk of all of the aforementioned diseases.
Nanavati echoes this sentiment, adding that other health risks associated with the saturated fat, sodium, and added sugars found in processed foods include higher cholesterol levels, increased blood pressure, and inflammation, all of which can set you up for serious complications in your heart, brain, and overall health down the line.
"Processed foods tend to lack the beneficial nutrients such as fiber, vitamins, minerals, and antioxidants that are found in whole foods," she warns. For this reason, it's always best to leave these foods on the shelf and reach for healthy, nutrient-rich whole foods instead. Ensuring you're eating lots of protein, healthy fats, and antioxidant-packed fruits and vegetables is a great way to reduce your risk of disease.
Overall, eating a balanced diet filled with nutritious, fresh, minimally processed foods is one of the most major keys to ensuring your body stays healthy and functions optimally for years to come.
