Some everyday foods may cause serious chronic diseases, nutritionist warns

Foods that cause diseases

According to the expert, inflammation is a natural protective response of the body. However, when it becomes chronic, it can lead to health problems: fatigue, skin problems, and increased disease risk.

Foods linked to increased inflammation include:

• Excess added sugar — sweets, soda, and some sauces. Avoid only excess, not all sugar.

• Trans fats — margarine, cheap fast food, and store-bought baked goods.

• Excess saturated fats — sausages, fatty red meat, and fried foods. Only excessive amounts are harmful; eating these once or twice a week is fine.

• Alcohol — regular consumption is toxic.

• Excess processed foods — chips, snacks, store sauces, and ready meals.

Consuming sugar above 17-21% of daily calories is linked to a 38% higher risk of cardiovascular mortality compared to an intake of 8%.

Sugary drinks promote obesity and increase the risk of type 2 diabetes, heart disease, chronic kidney disease, and even certain cancers due to excess weight and chronic inflammation.

It is important to understand that these foods are harmful when they form the basis of the diet, while whole foods (vegetables, fruits, legumes, nuts, grains) become rare.

What foods to eat

Vegetables, fruits, berries, and legumes

Many studies show that increased consumption of vegetables and fruits (especially leafy greens and cruciferous vegetables) is associated with a significant reduction in overall mortality and cardiovascular diseases.

Legumes (beans, lentils) support health, metabolism, lower "bad" cholesterol, and are associated with a lower risk of diabetes.

Whole grains

A daily portion of whole grains is associated with an 8% reduction in mortality risk. Nuts, legumes, and whole grains provide the best effect on metabolic health.

Fatty fish and omega-3

It is important to regularly eat fish like salmon, sardines, and mackerel, as they are an important source of omega-3 fatty acids, which significantly reduce inflammation markers and protect the heart.

Nuts and seeds

Nuts reduce mortality risk and are a powerful source of healthy fats, phytochemicals, and dietary fiber. They are one of the best choices for improving metabolic markers.

Yogurt and kefir

Products with active live cultures (yogurt, kefir) support a healthy gut microbiota, which plays a key role in reducing systemic inflammation and the risk of immune diseases.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.