Found in partially hydrogenated oils, trans fats increase bad cholesterol (LDL) levels while decreasing good cholesterol (HDL) levels. These fats are commonly found in fried foods, commercially baked goods, and some margarines.
Foods with excessive amounts of added sugars, refined grains, and unhealthy fats should be limited. Examples include sugary cereals, fast food, packaged snacks, and certain ready-to-eat meals.
Sodas, energy drinks, sweetened teas, and many fruit juices often contain high amounts of added sugars, contributing to weight gain, insulin resistance, and an increased risk of heart disease.
Foods made with refined grains, such as white bread, white rice, and pasta, lack essential nutrients and fiber compared to their whole grain counterparts. They can lead to rapid spikes in blood sugar levels.
Bacon, sausage, deli meats, and other processed meats often contain high amounts of sodium and preservatives. Their regular consumption has been linked to an increased risk of certain cancers and heart disease.
While they are low in calories, artificial sweeteners found in diet sodas, sugar-free snacks, and some processed foods have been associated with negative effects on gut health and may increase cravings for sweet foods.
Excessive sodium intake, often found in canned soups, processed foods, salty snacks, and certain condiments, can contribute to high blood pressure and increase the risk of heart disease.
Genetically modified organisms (GMOs) have sparked debate regarding their safety and long-term health effects. While there's no conclusive evidence suggesting they're inherently harmful, some people prefer to limit their consumption.