Food has a direct impact on our health. A healthy nutrition can contribute to reduce the risk of diseases and promote a long life.
Conversely, research reveal that eating little of the “good” foods and preferring high consumption of unhealthy foods is associated with increased risk of death from type 2 diabetes, heart disease, and stroke.
Eating too much of the following foods increases your risk of death:
1. Sodium – salt
The Harvard Nutrition Source shares that a study in the Archives of Internal Medicine found that people with the highest sodium intake had a 20% higher risk of death for any cause than people with the lowest sodium intake.
People who ate diets high in sodium and low in potassium had twice the risk of dying in one heart attack than people with the lowest ratio, and had a 50% higher risk of death from any cause.
The World Health Organization (WHO) recommends adults consume less than 2 grams of sodium per day. The proper amount would be equivalent 5 grams of salt daily, a little less than a teaspoon.
The saltiest foods according to American Heart Association son: breads, muffins, cookies, pizza, sandwiches, cold cuts and sausages, instant soups and burritos.
2. Processed meat and red meat
The World Health Organization stated in 2015 that processed meat was classified as carcinogenic to humans. The experts concluded that each serving of 50 grams of processed meat that is consumed by day increases the risk of colorectal cancer by 18%. “This risk increases with the amount of meat consumed,” the statement read.
A meta-analysis of 29 studies on meat consumption and colon cancer concluded that high consumption of red meat increases risk by 28% and a high consumption of processed meat increases the risk by 20%.
Diabetes and heart disease
Researchers from the Department of Epidemiology of the Harvard School of Public Health (HSPH) found that a 50-gram daily serving of processed meat (about 1-2 slices of cold cuts or 1 hot dog) was associated with a 42% higher risk of developing heart disease and a 19% risk of developing diabetes.
Comer two servings of red meat or processed meat, a week was associated with an increased risk of premature death, according to a study published by Northwestern University.
3. Ultra-processed foods
A highly processed diet has been linked to an overall higher risk of death. Studies point out that there is an 18% percent higher risk of mortality from all causes with just a serving of ultra-processed foods a day and 62% for those who consume four servings per day.
Among the diseases associated with ultra-processed foods, the risk of cancer in general stands out.
The food ready to eat, like the cookies, the granola and the meat of deli, are processed more intensively. The most processed foods are often the prepared meals, including frozen pizzas and microwave dinners.
4. Sugary drinks
Harvard Health shares a study published in Circulation which, after analyzing data from 118,000 people, it was found that those who drink two or more per day had around one-third more likely to die from heart disease or stroke compared to people who rarely drank sugary drinks.
Popular sugar-sweetened beverages include refreshments and fruit drinks, sports drinks, energy drinks, sweetened waters, as well as drinks from coffee and tea with added sugars.
Decreasing the consumption of foods like the previous ones and increasing the consumption of nuts and seeds, healthy fats such as omega-3s, fruits, vegetables and whole grains, contributes to a healthy diet.
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