As you age, your nutritional needs change, and certain foods can become harder to digest or less beneficial to your overall health. After the age of 70, it’s crucial to focus on foods that promote longevity, support heart health, and maintain muscle and bone strength. By making smart food choices, you can help reduce the risk of common age-related health issues like heart disease, diabetes, and hypertension, while still enjoying delicious meals well into your golden years! Here’s a guide to 20 Foods You Should Avoid After 70, along with tips for healthier alternatives.
Processed Meats
Why Avoid: Processed meats like hot dogs, sausages, and deli meats are high in sodium, preservatives, and saturated fats, which can increase the risk of heart disease and hypertension.
Healthier Alternative: Opt for lean proteins like grilled chicken, turkey, or fish.
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Sugary Beverages
Why Avoid: Sodas and sweetened drinks can cause spikes in blood sugar, leading to insulin resistance and increasing the risk of type 2 diabetes.
Healthier Alternative: Drink water, herbal teas, or sparkling water with a splash of lemon or lime.
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Fried Foods
Why Avoid: Foods like fried chicken and French fries are high in trans fats and can lead to weight gain and clogged arteries.
Healthier Alternative: Choose baked or air-fried versions of your favorite fried dishes.
High-Sodium Foods
Why Avoid: Foods like canned soups, frozen dinners, and salty snacks can lead to high blood pressure, which is a major risk factor for heart disease.
Healthier Alternative: Use fresh herbs and spices to flavor foods and choose low-sodium versions of processed products.
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Refined Grains
Why Avoid: White bread, pastries, and other refined grains have little nutritional value and can contribute to blood sugar spikes and weight gain.
Healthier Alternative: Opt for whole grains like quinoa, brown rice, or whole wheat bread.
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Full-Fat Dairy Products
Why Avoid: Whole milk, cheese, and ice cream are high in saturated fats, which can raise cholesterol levels and increase heart disease risk.
Healthier Alternative: Choose low-fat or non-dairy alternatives like almond or oat milk, and low-fat cheese options.
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High-Sugar Foods
Why Avoid: Excess sugar can lead to weight gain, tooth decay, and an increased risk of chronic diseases like diabetes and heart disease.
Healthier Alternative: Satisfy your sweet tooth with fresh fruit, yogurt, or dark chocolate (in moderation).
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Alcohol
Why Avoid: As the body ages, it becomes less efficient at processing alcohol, increasing the risk of liver damage, high blood pressure, and falls.
Healthier Alternative: If you enjoy a drink, limit alcohol intake to moderate levels—about one drink per day for older adults.
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Processed Snacks
Why Avoid: Chips, cookies, and other processed snacks are often loaded with unhealthy fats, salt, and sugars that can lead to weight gain and other health issues.
Healthier Alternative: Snack on nuts, seeds, or fresh fruits and vegetables.
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Foods with Artificial Sweeteners
Why Avoid: Some studies suggest that artificial sweeteners can negatively affect gut health and increase sugar cravings.
Healthier Alternative: Use natural sweeteners like honey or stevia in moderation.
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Canned Vegetables
Why Avoid: Canned vegetables are often high in sodium, which can contribute to high blood pressure and heart disease.
Healthier Alternative: Choose fresh or frozen vegetables, which retain more nutrients and have less sodium.
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Butter
Why Avoid: Butter is high in saturated fats, which can raise cholesterol levels and contribute to heart disease.
Healthier Alternative: Use olive oil or avocado oil for cooking and spreading.
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Red Meat
Why Avoid: Red meats like beef, pork, and lamb are high in saturated fats and cholesterol, which can contribute to heart disease.
Healthier Alternative: Opt for leaner proteins like poultry, fish, or plant-based sources of protein like beans and lentils.
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Frozen Meals
Why Avoid: Many frozen meals are packed with preservatives, unhealthy fats, and sodium, which can exacerbate hypertension and heart disease.
Healthier Alternative: Prepare home-cooked meals in bulk and freeze them, so you know exactly what’s in your food.
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Pastries and Baked Goods
Why Avoid: Muffins, cakes, and pastries are often high in sugars and refined carbohydrates, which can lead to weight gain and contribute to diabetes.
Healthier Alternative: Make homemade baked goods with healthier ingredients like whole grains and natural sweeteners.
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Margarine
Why Avoid: Many margarine products contain trans fats, which can raise bad cholesterol (LDL) and lower good cholesterol (HDL), increasing the risk of heart disease.
Healthier Alternative: Use healthier fats like olive oil or avocado on bread and in cooking.
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White Rice
Why Avoid: White rice is a refined grain that can cause rapid spikes in blood sugar levels, leading to energy crashes and potentially contributing to insulin resistance.
Healthier Alternative: Choose brown rice, quinoa, or other whole grains that provide more fiber and nutrients.
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Sodas and Diet Sodas
Why Avoid: Sodas are loaded with sugar or artificial sweeteners that can increase the risk of obesity, diabetes, and tooth decay.
Healthier Alternative: Opt for naturally flavored sparkling water or unsweetened tea.
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Processed Cheese
Why Avoid: Processed cheese is loaded with salt, preservatives, and unhealthy fats, which can lead to high cholesterol and other health problems.
Healthier Alternative: Choose natural cheeses like mozzarella, ricotta, or cottage cheese in moderation.
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Bakery Bagels
Why Avoid: Bagels made from refined white flour have a high glycemic index, which can cause blood sugar spikes.
Healthier Alternative: Opt for whole-grain or multigrain bagels and top with healthy spreads like hummus or avocado.
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