There are a whole range of factors that contribute towards our overall health and wellbeing. Some remain beyond our control, such as our age, genetics, illness and injury.
Others are based on lifestyle choices we make such as how much alcohol we drink and whether we exercise or not. But of these lifestyle factors, diet has to be one of the most influential.
For this reason, what we eat on a regular basis is extremely important. And we might not realise that certain foods we eat every day could be causing some damage to our bodies.
A dietitian spoke exclusively with Express.co.uk about certain foods you should avoid for this reason.
Nichola Ludlam-Raine, specialist dietitian with Ramsay Healthcare, explained: “What we eat significantly impacts our health and wellbeing, often in ways we might not immediately realise. A balanced diet can support our body’s various functions, from our immune system to mental health.
“However, common foods in our daily diet, especially those high in sugars, unhealthy fats, and additives, can contribute to health issues over time.
“Understanding the nutritional value and potential impacts of what we consume is crucial for maintaining long-term health and preventing chronic diseases.
“It’s about making informed choices for a healthier life.”
She warned against consuming the following on a regular basis:
- Sugary drinks
- Highly processed foods
- Trans fats
- Red and processed meats.
Sugary drinks
This includes sodas and some fruit juices.
Nichola said: “High in added sugars, these drinks contribute to obesity, type 2 diabetes, and heart disease.
“They provide a large number of calories with little to no nutritional value and can lead to poor dental health.
“Numerous studies link sugary drink consumption to a range of health issues.”
She referenced a study, published in the journal Circulation in 2019, which found that sugary drinks are linked to an increased risk of heart disease.
But she added: “While an occasional sugary drink isn’t likely to harm you, regular consumption can have significant health impacts. It’s generally best to limit these as much as possible.”
Nichola advised swapping these drinks for water, herbal teas, and sparkling water with a splash of juice.
Highly processed foods
Many of the foods we like to snack on are often highly processed, Nichola warned.
Ultra-processed foods have been in the spotlight recently for all the wrong reasons.
They are typically classified as foods that have five or more ingredients that are not used in home cooking.
These ingredients include preservatives, emulsifiers, sweeteners, and artificial colours and flavours.
“These foods often contain trans fats, high levels of sodium, and added sugars,” Nichola said.
“They can contribute to obesity, heart disease, high blood pressure, and other chronic conditions.
“Studies, including those published in journals like the British Medical Journal have found a correlation between ultra-processed food consumption and health risks like cardiovascular disease.”
Again, moderation is key. “While an occasional processed snack won’t derail a healthy diet, regular consumption can lead to health issues,” she said.
“It’s wise to limit these foods and focus on whole, unprocessed options.”
Trans fats
These are found in some fried foods, baked goods, processed snacks, margarines, bread and vegetable oils.
Nichola said: “Trans fats increase low-density lipoprotein (bad) cholesterol levels while decreasing high-density (good) cholesterol, leading to an increased risk of heart disease and stroke.
“The FDA has taken steps to remove artificial trans fats from processed foods due to the overwhelming evidence of their health risks.”
She added: “Given their significant health risks, it’s best to avoid trans fats as much as possible. Reduce takeaways to no more than once a week.
“Look for foods with healthy fats, like those from avocados, nuts, and fish. Cook at home when possible.”
Red and processed meats
Bad news for meat-lovers as bacon, sausages, and certain cuts of beef are associated with some potentially dangerous health problems.
“These meats are often high in saturated fats and, when processed, can contain chemicals linked to health issues,” Nichola said.
“Excessive consumption is linked to an increased risk of heart disease, stroke, and certain types of cancer.
“Studies, including those in the International Journal of Epidemiology, have linked processed meats to colorectal [bowel] cancer and other health issues.”
She added: “While you don’t have to cut these out entirely, it’s wise to consume them in moderation and opt for leaner cuts and less processed options.
“Guidelines suggest eating no more than 70 grams of red meat a day (490 grams a week).”
If you’re looking to reduce your meat consumption she recommended alternatives such as lean poultry, fish, and plant-based proteins like tofu, beans and lentils.
