Minimal amounts of unhealthy foods probably won't cause health problems, but over-consumption of unhealthy products contributes to chronic disease, obesity and other negative health effects. For optimal health benefit, choose a variety of fresh, healthy foods that provide vitamins, minerals and other nutrients. If you suspect that your diet might need additional support from supplements, discuss multivitamins with your doctor.
Bad Fats
Foods that contain significant amounts of bad fats contribute to obesity and heart disease. Trans fats are chemically manipulated to minimize food spoilage, but they are also very unhealthy. According to HelpGuide.org, you should avoid foods that contain trans fats altogether. Examples of foods that might contain trans fats include commercial baked goods and shortening. You should also limit your intake of saturated fat, which increases the chances of developing diabetes and heart disease. Instead of these bad fats, choose heart-healthy fats, such as monounsaturated and polyunsaturated fats, including omega-3 fatty acids found in fish, avocados and olive oil.
High-Sodium Foods
Most Americans consume too much sodium. Excessive sodium intake is a leading factor in the development of high blood pressure, and might also increase your chances of suffering from a heart attack or stroke. The Centers for Disease Control and Prevention recommends that most adults limit their sodium intake to 2,300 mg per day, which is about one teaspoon. If you are African American, older than age 50, or if you have high blood pressure, diabetes or chronic kidney disease, you should limit your intake to 1,500 mg per day. Processed and fast foods tend to contain high amounts of sodium, so opt for fresh foods, such as fruits and vegetables, whenever possible.
High-Cholesterol Foods
High levels of low-density lipoproteins, or LDL, cholesterol contribute to heart disease due to their negative effects on the body's arteries. According to the Nemours Foundation, you should limit your intake of cholesterol to 300 mg per day. Foods that tend to be high in cholesterol often contain high amounts of saturated fat as well, such as whole milk dairy products. You can also lower your cholesterol intake by limiting your consumption of red meat, and choosing lean protein sources whenever possible.
Sugary Foods
The body uses sugar as a source of fuel, but excessive amounts can be harmful. Rapid and frequent fluctuations in blood sugar levels can contribute to weight gain and diabetes. Avoid foods that contain large amounts of added sugars, such as soft drinks, fruit juices, sports beverages, candy and baked goods. According to the American Academy of Family Physicians, adult women should limit their sugar intake to about 6 tsp. of added sugar per day, or 9 tsp. for adult men.
References
- HelpGuide.org: Choosing Healthy Fats
- MayoClinic.com: Dietary Fats -- Know Which Types to Choose
- Centers for Disease Control and Prevention: High Blood Pressure and Sodium
- The Nemours Foundation; "What is Cholesterol?"; "Mary Gavin"; 2009
- American Academy of Family Physicians; "Added Sugar: What You Need to Know"; 2010
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