Foods to avoid if you want to live a longer, healthier life

These foods are most likely to age you

While some foods can boost health and keep us feeling younger for longer, others can do the opposite. With the help of a registered dietitian, we've compiled a list of foods to avoid for a longer, healthier life. As well as impacting our cholesterol, heart health, and weight, some foods create oxidative stress in our cells, prematurely aging them and making us more prone to chronic illnesses. Cut out these foods, and you'll be on track for a longer, healthier life.

Click or scroll through our gallery to discover the foods you should stop eating for a longer, healthier life – counting down to the one that nutritionists say to always avoid.

Our selections and ranking are based on thorough research, with input from a registered dietitian.

23. Flavored yogurts

You may imagine these desserts to be healthy; however, check the labels, and you'll see most yogurts are anything but. "Many flavored yogurts are marketed as low fat, but they often contain high levels of sugar or sweeteners," says dietitian Reema Pillai. "This can spike blood sugar and also disrupt gut bacteria balance.”  

23. Flavored yogurts

Alongside those hidden sweeteners, flavored yogurts are often packed with artificial ingredients, including food dyes to make the color appear more attractive. “The best option would instead be to choose a plain natural, Greek, or skyr yogurt, and flavor it with fresh or frozen fruit – and maybe a spice such as cinnamon," says Pillai.  

22. Energy drinks

Many of us rely on a caffeine hit to kickstart our day – but if yours comes in the form of a can of energy drink, you might want to have a rethink. Studies have shown that these drinks have been linked with heart function issues, raised blood pressure, and inflammatory bowel disease.  

22. Energy drinks

A lot of these mainstream energy-based drinks are loaded with unfamiliar ingredients, including additives and legal stimulants. Energy drinks are also often full of sugars and sweeteners. Maybe it's time to switch up your caffeine source to plain old coffee; drinking two cups a day is actually associated with increased lifespan. 

21. Protein bars

Have you fallen for the food industry's favorite fad? A protein claim on a snack bar can be a fig leaf hiding some serious nutritional nonsense. The popularity of protein bars has boomed in recent years, with more becoming available every year – but some experts are classifying them as ultra-processed foods, packed with very few real ingredients.

21. Protein bars

"Protein bars can mask themselves as healthy foods, but they're essentially a sweet food with added protein," says Pillai. These on-the-go bars are often low in fiber, nutrients and are worse for you than other higher protein whole foods. "Although in some situations they can be handy, a better option would be a protein-rich snack such as Greek yogurt and fruit, or nuts and cheese," adds Pillai.

20. Processed cheese

Most nutritionists consider a small intake of cheese to be part of a healthy diet, offering protein, calcium, and some varied live microbes. Opt for the ultra-processed version – standard cheese emulsified with extra fats and water – and you'll get all the saturated fat with a few added nasties thrown in.  

20. Processed cheese

Processed cheeses are particularly high in salt (and sometimes sugar), and they have none of the life-improving flavor complexity of the real deal. Instead, swap to real cheeses full of calcium and vital vitamins; great options include cottage cheese, mozzarella, and blue cheese. 

19. Instant noodles

How can something that tastes so good be so bad? Unfortunately, while these packets are easy, affordable and convenient, they are heavily processed and provide little to no nutritional benefits. "Instant noodles contain high levels of salt, palm oil, and preservatives, which can be detrimental to heart and kidney health," says Pillai.

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19. Instant noodles

"Instead, try using rice, egg, or soba noodles in a homemade broth, adding in fresh vegetables and a good quality lean protein such as egg, chicken, or tofu," suggests Pillai. You could also keep a stock of broth cubes in your freezer to bring the convenience factor back when you’re low on time.  

18. Canned meat

Luncheon meat, saucy meatballs, corned beef... these canned meats may be convenient, have a longer shelf life and be nostalgic for many, but they also happen to be highly processed and full of added nasties. These tinned foods are stacked with high levels of sodium, added sugar, and preservatives, all of which pose risks to our overall health.  

18. Canned meat

These processed meats also contain high levels of saturated fat. Experts recommend swapping them for healthier alternatives, such as tinned fish in water. Frozen meat is another great option, as it’s often cheaper than fresh, lasts longer, and isn’t packed with as many additives – just be sure to check the label.

17. Soft-serve ice cream

Those perfectly piped swirls, often finished with sugary syrup on top, are a marvel of the modern age, and yet... The characteristic texture of soft-serve ice cream is commonly made by whipping air into a cocktail of industrially produced oils, stabilizers, and emulsifiers. The saturated fats and sugars themselves can contribute to life-shortening conditions.  

17. Soft-serve ice cream

Mix in the ultra-processed additives that impact gut health, and soft serve ice cream could be compromising your immune system, too. For a healthier alternative, pop some frozen bananas in a blender and enjoy the same consistency and creaminess; you can add in a spoonful of cocoa powder or a handful of frozen strawberries to change up the flavors.  

16. High-sodium stock cubes

These convenient cubes add a burst of flavor to soups, stews, and sauces, but they should come with a health warning. Regular instant stock cubes are extremely high in salt, which is known to be a leading cause of high blood pressure and can heighten the risk of several serious health issues, including strokes and heart attacks. 

16. High-sodium stock cubes

Instead of grabbing the first stock packet you see, check the labels and look out for low-salt versions – which reduce the sodium content but still pack in the flavor. Alternatively, you can make your own stock at home using vegetable scraps, meat juices, herbs, and spices; make it in bulk and freeze in portions for when you need it.  

15. Sugary cereals

If they're part of your daily routine, there's big scope to benefit from kicking breakfast cereals to the curb. "Although many people grow up eating cereals, they're high in sugar and low in fiber and protein – not an ideal way to start the day," says Pillai. In fact, some well-known brands pack in around 3 tsp of sugar per serving. 

15. Sugary cereals

Filled with extra sweeteners, additives, and preservatives, sugary cereals could be damaging your gut health, too. "Opt for plain oats or a no-added-sugar granola, adding some protein and fiber, such as Greek yogurt, fruit, and nuts, for more stable energy levels," recommends Pillai. Making your own muesli or granola is a great alternative, too.  

14. Ready meals

Whether you’ve bought them fresh or frozen, ready meals are designed with convenience in mind – but they also happen to be highly processed. These packaged dinners come swimming in sauces loaded with sugar, salt, and preservatives – all of which can be detrimental to our gut health and can increase certain health risks if eaten in excess.  

14. Ready meals

Low-fat options can often be even worse offenders; what they lack in fat and calories, they usually make up for with added sugar or artificial sweeteners to boost flavor. Experts recommend checking nutrition labels carefully before buying ready-made meals – or, better yet, preparing homemade dishes in bulk once a week or month and freezing them for quick, healthy options when time is short.

13. Chips

There's a very good reason we struggle to enjoy chips in the moderate servings recommended; US research suggests the combination of fats and carbs in each golden disc gives us a dopamine hit. Add in that addictive salt, and you have an irresistible snack – but a big problem. With the World Health Organization suggesting 1.89 million deaths each year can be attributed to over-consumption of salt raising the risk of heart attacks and strokes, this is your sign to cut back.

13. Chips

It’s not just potato-based chips that are causing a problem; reconstituted starch or maize products can have even more damaging effects on the body. These savory snacks are classified as ultra-processed foods, packed out with flavor enhancers, additives, and preservatives. Cut down your intake and swap to healthier options like raw nuts or air-fried crispy chickpeas.

12. Long-life condiments

Those hero sauces that rescue even the most lackluster of meals can become part of daily life, and that's when the problems start to build. Barbecue sauces and ketchups are the main culprits, thanks to the high sugars, salt, and complex additives that keep them on permanent standby in your ambient kitchen cupboards.  

12. Long-life condiments

Fat-free alternatives to creamy dressings and sauces, for example, can often be more harmful than their full-fat counterpart. These bottles are usually packed with extra sugar, salt, and flavor enhancers to make up for their lack of taste. Throw together a fresh blend of vinegar, herbs, or spices and a dash of olive oil instead, and you'll be back in credit in the nutrition stakes. 

11. Sugar-sweetened drinks

We're not just talking colorful soda pops; whether your order is bubble tea, karak chai, or a classy caramel latte made with single estate coffee beans, those sweetened drinks we habitually drink can quickly become a problem. "The high sugar levels can increase the risk of type 2 diabetes and fatty liver," says Pillai.  

11. Sugar-sweetened drinks

The occasional treat won’t hurt you, but try testing out low-sugar alternatives, adding fewer toppings to bubble tea, or switching up your milks if you like to get your fix more regularly. There are other healthy options to choose from, too. "Find alternatives such as water with fruit to flavor, or unsweetened herbal teas," suggests Pillai.  

10. Butter

This is a biggie, because the natural gorgeousness of this ubiquitous fat makes it really hard to enjoy in moderation. Butter forms the basis of many dishes, and buttered bread is central to many Western diets, too. While butter contains fat-soluble vitamins and lacks the ultra-processed nasties of alternative spreads, its high concentration of saturated fat can pose a big problem.  

10. Butter

However, instead of looking to switch to low-fat margarines and other spread options that are far worse for your body, swap it for a drizzle of olive oil, and you'll seriously improve your cholesterol levels, reducing your risk of heart disease, stroke, and more. 

9. Pasties and sausage rolls

Cheap, filling, convenient... there are plenty of reasons why pasties, pies, and sausage rolls are so popular. However, there are just as many to avoid them. "Sausage rolls are typically made with processed meat and wrapped in refined pastry, which can contain trans fats," says Pillai. These meat-based pastries are often high in salt content, too.  

9. Pasties and sausage rolls

It’s not just the meaty options that are bad. "Even plant-based versions tend to be high in fat and salt,” says Pillai. Instead, she recommends experimenting with flavors and tastes at home. “A healthier alternative is to make your own by wrapping vegetables or beans in filo pastry, which has less fat and salt." 

8. Shop-bought bakes

While we're on the subject of pastry goods, sweet pastries (alongside treats like biscuits and cakes) are also a highly problematic category. "They often contain high levels of added sugar, hydrogenated oils, and refined flours," says Pillai, "all of which can lead to weight gain and increase inflammation."  

8. Shop-bought bakes

Reduce your cravings by switching to less sweet alternatives. "Opt instead for homemade baked items such as banana bread sweetened with dates and dark chocolate," says Pillai. Or, you could try making easy oat bars with chopped nuts, dried fruits, and a touch of maple syrup for sweetness.  

7. Faux meats

Proving that nutritionally poor foods can also be premium, faux meats are often formulated to mimic specific textures and flavor profiles rather than to deliver precious nutrition to people on plant-based diets. Take one look at the labels of supermarket-owned brands, and they regularly prove these products to be seriously ultra-processed. 

7. Faux meats

Compared with the high-fiber, high-protein alternatives enjoyed in traditionally meat-free cultures, such as tofu and tempeh, they're high in industrially isolated additives, low-quality fats, and sodium, all of which contribute to your risk of developing life-shortening conditions. Seitan, made with wheat gluten, is a great alternative to supermarket options, plus it’s easy to make at home with minimal ingredients.  

6. Bacon

Whether you love yours stuffed inside bread with lashings of ketchup, slotted on top of a cheeseburger, or chopped and sprinkled over a salad, crispy bacon is hard to resist. Unfortunately, this popular food is high in saturated fat and salt. It also contains certain additives, including nitrates – many of which are linked to some forms of cancer.  

6. Bacon

If you like your bacon extra crispy or slightly burnt, be cautious – overcooking can produce harmful compounds that have been linked to certain cancers. You don’t need to give up bacon completely, but try to enjoy it in moderation or save it for special occasions.

5. White bread

Hands up if sliced white bread is the bedrock of your diet? "Flour is a highly refined form of wheat," points out Pillai. "This means white bread isn't filling, can cause spikes in blood sugar levels and is easy to over-consume.” It also happens to be highly convenient and affordable, lining every supermarket aisle in Western countries.  

5. White bread

Thankfully, the good news is that we don't have to completely break up with bread. "Instead, go for a good-quality wholegrain or sourdough bread,” recommends Pillai, “as this will add fiber to slow digestion and support better blood sugar control." Head to your local bakery to see what options they have available or try making a loaf at home each week, experimenting with flavors and additions like seeds and herbs.  

4. Red meat

Reducing red meat consumption has a significant impact on our planet – and it can benefit our internal ecosystems, too. Although red meats are rich in the 'haem' form of iron that our bodies find easiest to absorb, consuming high levels of iron does increase our risk of heart disease.  

4. Red meat

Red meats also contain high levels of saturated fat and have been linked to some forms of cancer. Cutting back will help your pocket, your planet and your prognosis for life. Switch to light meats like chicken or turkey, try adding more fish into your daily diet, and add in plant-based proteins like beans and pulses as a tasty alternative.  

3. White chocolate

If you're clinging to the idea that your favorite confectionery packs the superpowers of a cacao bean, we've got bad news. While these feted fruits do contain heart-healthy flavonoids, these are found in the cocoa solids most abundant in the darkest, most high-quality bars – so, the milkier your treat, the less of the good stuff you're getting.  

3. White chocolate

Opt for white chocolate, and you'll be chowing down on a cocktail of sugar, fats, and flavorings that have been clinically linked to shorter life spans. Instead, satisfy your sweet tooth with a segment or two of dark chocolate – there are some great ones on the market these days that aren’t super bitter or rich.  

2. Deep-fried foods

If the words 'crispy and golden' describe some of your favorite foods, there are big health gains to be made by rethinking your mealtimes. "Regularly eating deep-fried foods can raise the risk of long-term health issues,” says Pillai, “as the high temperatures used in deep frying produce harmful fats." 

2. Deep-fried foods

Not only are they high in fat and calories, but consuming fried foods on a regular basis can lead to increased risk of diabetes, heart disease, and obesity. You don’t have to miss out completely, though. "Consider healthier alternatives like air-frying, oven roasting, or using just a small amount of olive oil for shallow frying," suggests Pillai.

1. Hot dogs

Whether you load yours with spicy chili, sauerkraut, or standard ketchup and mustard, there’s no hiding the fact that hot dogs are an ultra-processed food. With the World Health Organization calling hot dogs and other forms of ultra-processed meats 'group 1 carcinogens', it's definitely time to kick the habit.  

1. Hot dogs

"Similar to sausage rolls, hot dogs use highly processed meat, and regular processed meat consumption is linked to heart disease, high blood pressure, and bowel cancer," says Pillai. The occasional hot dog won’t cause harm, but if you indulge in these handheld foods regularly, you might want to try an alternative. "Instead, try chicken or turkey sausages that do not contain nitrates," suggests Pillai.  

Now discover our ranking of the best and worst vegetables according to nutritionists

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Last updated by Lottie Woodrow.