It's no secret that an active lifestyle can help you stay healthy in the long run, but not everyone is able to be as active as they would like to be. Whether sedentary by choice, or because of an existing health issue, you can still help improve your health by carefully choosing the foods you eat.
Unhealthy Fats
One of the main foods that any sedentary person should avoid are unhealthy fats such as trans fats and saturated fats. Trans fats are fats that have been transformed from liquid fat into solid fat through a process called hydrogenation. Trans fats are found in many foods, but primarily in commercially baked goods and fried foods.
Saturated fats are natural fats consisting of triglycerides and fatty acid radicals. Saturated fats can be found in animal proteins, especially in red meats, such as beef. According to the American Heart Association, both trans fats and saturated fats can cause damage to the body by increasing your levels of LDL cholesterol, and in some cases your triglyceride levels. This puts you at a greater risk for heart disease and other cardiovascular conditions.
Cholesterol
Cholesterol is another ingredient found in many foods that you should avoid if you lead a sedentary lifestyle. Cholesterol is found in most animal-based proteins, including eggs, poultry, fish and milk products. The liver produces all the cholesterol your body needs on its own. As you consume protein sources of cholesterol, the additional cholesterol begins to build up in the blood. Without exercise or other activity to help increase the body's ability to remove cholesterol from the bloodstream, you could be at a higher risk for developing cholesterol plaque in your arteries. As plaque builds, it blocks blood from being able to flow freely through the vessel. This can lead to damages to the cardiovascular system.
Processed Foods
It can be tempting in the supermarket to grab any food that looks convenient, and cooks within 2 minutes. Processed foods have erupted in markets across the United States. Unfortunately, in the process of making things easier and faster, many processed foods end up containing high levels of calories, preservatives, sodium and fats to provide flavor to the meal. To avoid processed foods, shop around the outer perimeter of the grocery store for most of your shopping. The perimeter generally is where the healthier products (such as fresh fruits, vegetables, seafood, meats and breads) can be found, while the inner aisles tend to contain more processed foods.
Junk Food
Junk food should be avoided by those living a sedentary lifestyle. Not only are most junk foods loaded with unhealthy fats, they are also high in calories and salt. The additional calorie consumption can lead to weight gain, putting you at risk for obesity-related illnesses such as diabetes or heart disease. According to the European Food Safety Authority, the added salt can be dangerous to your diet because it raises your blood pressure, putting you at a higher risk for cardiovascular problems, and increases your risks for premature death.
Soda
Soda is another product you should stay away from when living a sedentary lifestyle. Soda beverages are full of calories and sugar, which can not only negatively affect your weight, but they can also be damaging for those who have issues with controlling their blood sugar (such as those suffering from diabetes). The average can of soda contains 12 oz. of liquid, at about 150 calories per can. If you were to drink only one can of soda per day for a year, you would increase your calorie intake by 54,750 calories.
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