Say goodbye to these 15 foods if you want to take care of your health

If you want to improve your health and stay fitter, these are the 15 foods you should eliminate from your diet.

from: Edited by MUI KITCHEN

It’s no secret that a poor nutrition can negatively affect your health. According to the Centers for Disease Control and Prevention, a healthy diet can reduce the risk of chronic diseases such as heart disease, type 2 diabetes, and more. So… What exactly does healthy eating involve?

“A healthy diet is full of fresh produce, fruit and whole grains,” says Dr. Francisco Lopez-Jimenez, a Mayo Clinic cardiologist. “A healthy diet is rich in nuts, good vegetable oils, legumes and whole grains, with only small amounts of animal products, excluding dairy and fish, such as tuna, salmon or hake.”

To help you create a balanced diet, we reached out to a variety of doctors (cardiologists, family medicine doctors, dermatologists, and an oncologist) to find out which foods to eliminate from our diets to help us live longer, healthier lives. Here are 15 foods and drinks you should phase out of your diet. Products with too much sugar or salt, ultra-processed, sweet drinks or sweets of any kind. Keep in mind that if you want to gain muscle and define your abs, for example, eating a diet high in protein and low in saturated fat and empty carbs is just as important as good exercise.

1 soda

This fizzy drink may quench your thirst, but it’s one of the worst drinks for your overall health. “Whether regular or light, caffeinated or not, sodas provide no beneficial nutrients, only potentially harmful additives,” says Dr. Elizabeth Klodas, cardiologist and founder of Minneapolis Preventive Cardiology Consultants and Step One Foods. “And non-nutritive sweeteners are not neutral. They end up in our gut microbiome, which can lead to insulin dysregulation. Drink better water.

2 Raw meat or fish

For people with cancer or the immunocompromised, enjoying raw or undercooked meat (such as sushi or a rare hamburger) can be extremely dangerous. “Any raw or uncooked food has a higher risk of bacteria,” says Dr. Rahul Bhandari, a radiation oncologist at Tampa Bay Radiation Oncology. (The best meat for your muscles and with more protein).

3 breakfast cereals

Serving yourself a big bowl of cereal to start your day is a bad idea if you’re concerned about your metabolic health. “Processed flour foods include most breakfast cereals, refined grains, breads, crackers and baked goods,” says Dr. Mark Cucuzzella, a family medicine physician and professor at the University of California, West Virginia School of Medicine. “Processed or refined flour (even those that claim to be whole grain) have an incredibly high glycemic index that will dramatically raise your blood sugar. Over time, persistent highs and lows in blood sugar can lead to disturbances in metabolism and eating patterns that contribute to obesity and insulin resistance.”

4 Processed meats

If you like deli meats, bacon, bacon, sausages, or hot dogs, these foods may be doing your heart more harm than good. “Many studies show their negative health effects and increased risk of heart disease,” says Dr. Lopez-Jimenez. “Many of the substances used in the meat preservation process have been shown to increase the risk of cancer, hypertension and other health conditions.”

5 alcohol

For cancer patients, avoiding alcohol is essential to keep the body strong during treatment. “The goal during cancer treatment is to build and maintain the body so that it can better cope with the debilitating effects of cancer itself. cancer and the treatments used to fight it, says Dr. Bhandari. “Alcohol’s role defeats these goals and makes it even more difficult for the body and mind to stay balanced and on the upward path to recovery and strength.” (Alcohol Calories).

6 Trans fats

According to the American Heart Association, artificial trans fats are created when hydrogen is added to liquid vegetable oils to make them more solid. “They have no nutritional value and are literally poisonous. Small amounts of trans fat can significantly increase the risk of cardiovascular disease,” says Dr. López-Jimenez. “They usually come in the form of partially hydrogenated fats and can be found in baked goods, microwave popcorn and other foods. Frying foods can turn good oils into trans fats.

7 isotonic drinks

Although drinking sports drinks can replenish electrolytes, they are also loaded with sugar. “Sports drinks contain a lot of fructose, which can only be metabolized by our liver, and our liver does not have the capacity to handle large amounts of free fructose ,” says Dr. Cucuzella. “Over time, this creates a fatty liver, which underlies insulin resistance.”

8 artificial sweeteners

You can avoid calories by choosing an artificial sweetener like saccharin, but it can affect your hormones. “Artificial sweeteners have been shown to affect our hormones in the same way as sugar, so they can also contribute to acne,” says Dr. Mr. King. (10 Natural Sweeteners to Replace Sugar).

9 juices

While you may think 100% fruit juice is healthy, it can spike your blood sugar and remove one of fruit’s biggest benefits: fiber. “Juicing may not remove the vitamins or phytochemicals, but it does remove the fiber.” . That means it turns the perfect meal into something closer to sugar-sweetened soda in terms of biochemical effects on our metabolism,” says Dr. Clodas. Better fruit smoothies than juices.

10 corn syrup

High fructose corn syrup is a sweetener made from corn starch that is used in many processed foods. “Experiments show that animals fed high-fructose corn syrup can become diabetic,” says Dr. López-Jimenez. “High fructose corn syrup raises blood sugar even faster than cane sugar. They are present in many soft drinks, preserves and can also be used in cocktails.

11 Refined vegetable oils

Refined vegetable oils are used for repeated frying and are often used in restaurants.”These processed oils are damaged during the repeated heating process, which can create oxidative stress in the liver and compared to natural fats such as real butter, olive oil, are fats found in natural plant and animal products, they are the least desirable option, says Dr. Cucuzella.

12 Fast food and delivery

Ordering from your favorite restaurant is common, but your favorite meal can have dire consequences for your health. “When you buy ready-made foods, you have much less control over portion sizes or how much salt, sugar and fat are added. All of these can change your blood pressure, cholesterol levels and your waistline,” says Dr Clodas. “We all have time constraints and need to order from time to time. Just make that the exception, not the rule.”

13 White or sliced ​​bread

Eliminate white and sliced ​​bread “There is minimal nutritional value in processed white bread (the kind that comes in packages),” says Dr. Lopez-Jimenez. “They have little or no fiber and many of the nutrients have been removed by the wheat bleaching process.” (Best Bread for Building Muscle).

14 sugar

Who doesn’t love sugar? But if you’re trying to get younger-looking skin, you could be harming your efforts.”Excess sugar molecules bind to collagen and elastin through a process called glycation, resulting in AGEs, or AGE end products.advanced glycation. This process eventually causes the collagen and elastin fibers to lose their strength and flexibility, contributing to skin aging,” says Dr. King. “These cross-linked proteins, known as AGEs, have been shown to be directly linked to the loss of skin elasticity and firmness.”

15 frozen sweet drinks

While they can cool you down, they’ll also fill your body with sugar. “They have incredible amounts of sugar, but they may not be too sweet because of the cold temperatures,” says Dr. Lopez-Jimenez. “A granita or iced coffee can have 80 grams of sugar or more. That’s 20 tablespoons of sugar in just one drink!”

With information from Men’s Health.

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