One of the top sources of excess salt in the standard American diet? In 2018, researchers sought to evaluate which particular carbohydrates, if any, had an association with depression. Also, blueberries contain "antioxidant and anti-inflammatory properties, which exhibit beneficial effects on vascular and glucoregulatory processes [meaning, they help regulate blood sugar]," Holtzer says. On the flip side, some foods and drinks can compromise the aging process. Then, the process of fermentation creates acids that allow feeding cells in your intestines while helping to protect your gut from harmful bacteria. Each form from the unique interaction between the high heat (think: 300 degrees Fahrenheit or higher), protein components, such as amino acids, fats, and creatinine. Even the types of oils usually used in deep frying, such as corn oil, canola oil or soybean oil, are all found to be notoriously unhealthy. I often encounter people in my practice who live stressful lives. Sticking to the MIND Diet has been associated with substantial reductions in the rate of cognitive decline among older adults, according to June 2015 research in, You don't have to cut carbs altogether to live longer. Used as a preservative and to enhance color in deli slices and cured meats like bacon, salami and sausage, nitrates may be connected with depression. In general, the less processed meat we eat, the better. "Typically, those types of foods are processed unless you're making them homemade," Dr. Fruge says. The problem with PAHs and HCAs is that they are mutagenic, aka they have the power to cause cell mutations that may heighten cancer risk. Research published in the BMJ medical journal suggests there is a link between eating substantially more processed meat, such as bacon and ham, and a raised risk of dying. Bacon lovers beware: Processed meats like sausages, hot dogs, and corned beef are categorized by the. Trans fat is considered the worst type of fat to eat. That's concerning, as many of the foods that contribute to diet-related chronic disease risk are staples of the standard American diet. No, eating Doritos won't end your life. Increased diversity and enrichment in butyrate-producing bacteria are associated with healthy aging and longevity [7]. Ensure that your diet is 90% to 100% plant-based. Since your gut health depends on your microbiome, there are certain foods that may negatively impact its composition when taken too much. Sugar ages the face and body in a process called glycation. Each form from the unique interaction between the high heat (think: 300 degrees Fahrenheit or higher), protein components, such as amino acids, fats and creatinine. WebMD does not provide medical advice, diagnosis or treatment. Archana Singh-Manoux, a research professor and director at the French Institute of Health and Medical Research, and her colleagues followed 9,087 people over 23 years to see how alcohol related to the incidence of dementia. Men and women are advised not to drink more than 14 units of alcohol a week on a regular basis, which is equivalent to 6 pints of average-strength beer or 10 small glasses of low-strength wine. Among the worst offenders are frying and high-heat grilling. It's essentially a cross between the Mediterranean Diet and the Dietary Approaches to Stop Hypertension (or the DASH diet). "The effectiveness of the immune system declines with age, a process called immunosenescence," says Katie Dodd, RD, a registered dietitian who specializes in the care of older adults and founded the practice The Geriatric Dietitian. One medium tomato contains about 20 percent of your daily value (DV) of vitamin C, per the USDA. No matter how old you are, it's never too late to start eating in a way that gives you the best possible chance of staving off dementia as you age and making sure that you feel focused and sharp every day. Fill out the form to receive the 10 Best and 10 Worst Foods Infographic. Cheers. And these little blue bites serve up some sweet health benefits. Honey, orange juice and whole-meal breads are medium-GI foods. Found in foods such as organ meats, cocoa powder, and portabella mushrooms. "They are chock-full of an antioxidant called lycopene, a powerful nutrient that gives them their red color," Holtzer says. In a review paper on the link between the Western diet and chronic diseases, they concluded that the high consumption of ultra-processed food could ultimately modify the gut microbiota and lead to inflammation. Cheers. The 5 Worst Foods for Longevity, According to Aging Experts. Here are some foods that improve memory and concentration that also increase your longevity: Green veggies - These veggies are rich in nutrients such as vitamin K, lutein, folate, and beta carotene which can all slow cognitive decline. National Cattlemen's Beef Association: "New USDA data show 29 beef cuts now meet government guidelines for lean.". You may be wondering, Is there an acceptable amount of processed meat I can enjoy? Currently, there are no specific guidelines from any public health or cancer organizations about the amount of salami that's considered safe. "You can add nuts and seeds to that to contribute protein and fiber.". The char on well-done chicken, for example, can be high in harmful compounds. As telomeres shorten, the cell's DNA is more prone to damage. Content may be edited for style and length. That means they can also raise your risk for depression. It can raise your LDL "bad" cholesterol and lower HDL "good" cholesterol, which increases your risk for heart disease. Salmon. 6 Health Risks of Eating Too Many Processed Foods. Shutterstock Yes, you've heard countless times that sugary bubbly beverages are bad for you. Telomeres sit at the end of chromosomes, which are essentially packages of DNA in cells. Centenarians eat an impressive variety of garden vegetables and leafy greens (especially spinach, kale, beet and turnip tops, chard and . As healthy hotspots like the Blue Zones have shown, all . [1] https://www.nih.gov/news-events/nih-research-matters/gut-microbes-affect-harmful-compound-red-meat[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8740929/[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6835660/[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4303825/[5] https://www.umassmed.edu/nutrition/blog/blog-posts/2019/6/fermented-foods-for-gut-health/[6] https://www.kcl.ac.uk/news/red-wine-benefits-linked-to-better-gut-health-study-finds[7] https://www.nia.nih.gov/news/unique-gut-microbiome-patterns-linked-healthy-aging-increased-longevity. Bananas are a top-notch pick because of their high fibre and particular carbohydrate, both of which feed good gut bacteria. Reduce your intake of UPFs for a better chance at healthy aging. People who ate between 50 and 55 percent of their total calories from carbohydrates had the lowest mortality rates compared to people who ate a larger or smaller proportion of their total calories from carbs, per a September 2018 analysis in The Lancet Public Health.. Diet soda, like Diet Coke. As healthy hotspots like the Blue Zones have shown, all of these things, as well as what we eat, can significantly influence how we age. FYI: How many PAHs and HCAs are formed depends on the type of protein being cooked, the preparation method used and how long the food is cooked, per the NCI. Researchers who led the study reported that participants with diabetes experience greater decline in memory and executive function compared to those without diabetes. The best part: The variety of beans is vast (read: you might never get bored of them). It also depends on what you pair baked goods with. OK, but where do the Doritos come in? Genetics, environment, lifestyle: There are a number of factors that contribute to longevity. I get it. "We know that anything that causes weight gain and fat gain, particularly around the middle, causes metabolic syndrome which is related to blood pressure, cholesterol, diabetes, heart disease, dementia and more," Dr. Fruge says. As much as you want to eat a lot of fibre to boost your metabolism, the bad news is that your body cant break it down on its own. ", You don't have to cut carbs altogether to live longer. After all, about one in every five deaths occur due to poor diet, according to a May 2019 study published in The Lancet. Regularly eating UPFs is associated with greater odds of having short telomeres among older adults, according to a June 2020 study in The American Journal of Clinical Nutrition. Because this was a cross-sectional study, we can't conclude that eating more packaged snacks causes cells to age quicker. The sugar allows bad bacteria to flourish even more, while having low fibre in your gut inhibits the growth of healthy bacterial colonies. Yogurt typically holds a health halo as a breakfast food, but it can be high in added sugar aka sugar that is added during the processing of foods, foods packaged as sweeteners like table sugar, sugars from syrups and honey or sugars from concentrated juices, per the USDA. Aging experts highlight the five worst foods for longevity, such as grilled meat and alcohol. 4. When it comes to eating for longevity, it all boils down to eating more unprocessed, natural foods and emphasizing plants. "The WHO's classification raised a lot of eyebrows," says, , an internist who specializes in preventive medicine at the Mayo Clinic. Today, we will be going over what a superfood is, the different types of superfoods, the best diets for longevity, and the worst foods for longevity. In 2018, in the British Medical Journal, they reported that people who had abstained from alcohol completely or who consumed more than 14 drinks per week had a higher risk of dementia compared to those who drank alcohol in moderation. Hot dogs, bacon, and pepperoni. "Most of the nutrition data is epidemiological in nature, which makes it difficult to prove causation," Dr. Hensrud notes. And that's where beans and legumes come in. Here are the foods I try to avoid or cut back on to fight inflammation and promote brain health, sharp thinking and good decision-making: The brain uses energy in the form of glucose, a form of sugar, to fuel cellular activities. Reduce your intake of UPFs for a better chance at healthy aging. Chronically high blood glucose levels are also associated with a significantly greater rate of cognitive decline, according to a study published in Diabetologia. The foods you eat every day influence your gut health through the microbes that contribute to the unique function of your digestive system. Your email address will not be published. . Because this was a cross-sectional study, we can't conclude that eating more packaged snacks causes cells to age quicker. For example, instead of apple sauce, try a fresh whole apple. On average, Americans consume nearly 50 percent more than the recommended amount of sodium every day, per the Food and Drug Administration (FDA). We've flip-flopped over the years from high-carb, low-fat diets to now high-fat, low-carb diets like the keto diet, Dr. Hensrud notes.