After 50, some foods that once worked for you might start working against you. Think foods that could drain your energy, mess with your sleep, or spike your blood sugar levels. This list isn’t about cutting things out forever; it’s about eating smarter for the years ahead.
15. Packaged Cookies
We know for a fact that the added sugar from ultra-processed foods like packaged cookies is a major contributor to high blood pressure and heart disease. But did you know such cookies could also harm your brain. Yup, new research suggests that ultra-processed foods can increase cognitive impairment in adults. That means less cookies = more brain power.
14. Soda
A UC Davis trial confirmed that two weeks of having high-sugar drinks can increase LDL (bad) cholesterol, uric acid, and triglycerides, which are risk factors for cardiovascular disease. Experts also shared that too much soda can shorten cellular telomeres (the protective caps on DNA). So, yes, soda can speed up your aging.
13. Bacon
Bacon makes everything great, right? Well, not when you’re already in 50s. According to World Health Organization, processed meats like bacon fall under Group 1 carcinogens. Meaning, there’s convincing evidence that they could cause cancer, more specifically, colorectal cancer. Bacon can also elevate bad cholesterol and blood pressure, leaving you at risk of getting a cardiovascular disease.
12. Flavored Yogurt
While flavored yogurts might seem like a healthy snack, many of them are loaded with excessive added sugars and artificial additives that can work against your health goals. Excess sugar is linked to heart disease, type 2 diabetes, and chronic inflammation. You’re still, and always, better off with plain yogurt.
11. Hot Dogs
Similar to bacon, hot dog is a processed meat that increases your risk of getting cancer. That is if you eat it regularly. Experts confirmed that 50 grams of processed meat eaten daily could increase cancer risk by roughly 18%. That 50 grams can easily be translated into a few slices of bacon or just one hot dog.
10. Undercooked Eggs
Runny eggs may be harmless when you’re 30, but the narrative changes once you reach your 50s. Undercooked eggs can harbor a bacteria called Salmonella, and this can cause serious gastrointestinal illness. As we age, immune defenses weaken, leading to more severe illnesses. Fully cooking eggs comes with a big payoff, as it kills bacteria and protects you from foodborne diseases.
9. Buttery Dishes
Buttery dishes are rich in saturated fat, which can raise your bad cholesterol. This finding led health groups to recommend cutting saturated fat intake to protect heart health. Harvard agrees as based on its analysis, adults over 30 years and with high butter intake had a 15% higher risk of death from all causes and cancer, compared to those low-butter consumers.
8. Fast Food Burgers
Fast food burgers deliver a combination of things that an aging body no longer tolerates well. Think sodium, refined carbs, saturated fat, and additives. Burgers are also often made with processed meats, which trigger chronic inflammation. Regular consumption could increase your risk to high blood pressure and heart issues.
7. Frozen Dinners
While frozen dinners are convenient meals, we can’t just ignore the fact that they include saturated fats and trans fats that can raise your bad cholesterol. Additionally, they often lack the nutrients your body needs like vitamins, antioxidants, and fiber found in fresh fruits and vegetables. So, really, there’s nothing to lose if you skip frozen dinners.
6. Chicken Nuggets
Chicken nuggets check all the wrong boxes: deep-fried, coated with breading that contains saturated fats, and high amounts of sodium. Many nuggets also contain flavor enhancers and artificial preservatives, which could impact your gut health and result in chronic inflammation. Compared to unprocessed chicken, nuggets have less protein and fewer vitamins and minerals.
5. Donuts
Donuts got that triple threat you should be avoiding in your 50s: unhealthy fats, added sugars, and refined carbs. The unhealthy fats can lead to higher LDL cholesterol and the added sugars can lead to blood glucose spikes. High sugar intake also contributes to chronic inflammation, leading to aging-related diseases like arthritis and cognitive decline.
4. Undercooked Meats
Remember when we told you that undercooked eggs could be harmful in age 50 and beyond? Well, the same thing is true for undercooked meats. Aside from Salmonella, undercooked meats could also harbor E. coli and Listeria. Remember also that foodborne illnesses could lead to kidney and bloodstream infections, and that’s more dangerous for older adults.
3. Croissants
Traditional croissants, especially buttery ones, can contribute to high saturated fat intake. You already know what that means—increased risk of heart disease. Croissants made with refined white flour may also cause blood sugar spikes and increased risk of type 2 diabetes. A great shift would be to choose croissants as an occasional treat.
2. Pizza with Extra Cheese
After donuts and croissants, now pizza? Yup, pizza with extra cheese has the potential to give you over 1,000 mg of sodium per serving, pushing you close to the daily recommended limit. According to the Centers for Disease Control and Prevention, high sodium intake is linked to kidney disease, hypertension, and stroke.
1. Fried Chicken
If you’re cutting back on chicken nuggets, you might as well do the same for fried chicken. The latter is more difficult as fried chicken is practically everywhere. Remember, diet high in fried foods promote chronic inflammation, which is linked to conditions like cognitive decline and cardiovascular disease. For a healthier alternative, opt for grilled or baked chicken.