You should avoid processed meats like bacon, hot dogs (frankfurts), and salami, as they are preserved with salt, curing, or nitrates/nitrites, increasing the risk of bowel and stomach cancers. Other examples to limit include ham, pepperoni, chorizo, corned beef, and jerky, due to high levels of fat, salt, and preservatives linked to cancer.
The World Health Organization has classified processed meats including ham, bacon, salami and frankfurts as a Group 1 carcinogen (known to cause cancer) which means that there's strong evidence that processed meats cause cancer. Eating processed meat increases your risk of bowel and stomach cancer.
Cardiologists generally advise avoiding processed meats, sugary drinks and sweets, and foods high in trans fats and sodium, like most fried foods and salty snacks, because they raise bad cholesterol, blood pressure, and inflammation, significantly increasing heart disease risk. Focusing on whole foods and limiting these culprits is key for heart health.
Ultra-processed meats, like hot dogs and bacon, are loaded with unhealthy fats, sodium, and preservatives, which can raise blood pressure, contribute to plaque buildup in the arteries, and increase the risk of heart attacks and strokes.
Examples of ultra-processed foods can include:
Minimally processed foods have a place in healthy diets. For example, low-fat milk, whole-grain or wheat bread, precut vegetables and fresh-cut greens are considered processed foods. Dairy- and plant-based milks and juices may be fortified with vitamin D and calcium, while breakfast cereals may have added fiber.
The following four deli meats are likely to be your healthiest options.
All-Bran, Bran Flakes and Weetabix are all high in fibre and contain a mix of important vitamins and minerals. They're classed as ultra-processed because they contain barley malt extract and/or glucose syrup. These are both types of sugar, but are present in relatively low amounts.
A peanut butter and jelly sandwich (PB&J) adds about 33 minutes to your healthy lifespan per serving, according to a University of Michigan study that measured life expectancy impacts of over 5,850 foods using the Health Nutritional Index (HNI). This sandwich tops the list for adding time, with nuts and seeds also being highly beneficial (around 25 mins) and processed items like hot dogs subtracting time.
Among foods that contribute to clogged arteries are:
While blueberries are packed with nutrients, eating too many can cause a few side effects, including digestive issues like bloating or gas. Although it's not common, a prescription drug interaction may also cause hypoglycemia and an increased risk of blood clots if you overdo it on blueberries.
Heart-healthy drinks (other than water)
Safer food choices for everyone
Processed foods: When ingredients such as oil, sugar or salt are added to foods and they are packaged, the result is processed foods. Examples are simple bread, cheese, tofu, and canned tuna or beans. These foods have been altered, but not in a way that's detrimental to health.
Lentil is called “poor man's meat” due to its low price compared to meat, and can complement cereal-rich foods in providing a nourishing meal by balancing the amino acid and micronutrient requirements of the diet (Table 11.1).
The healthiest cereals in Australia are typically low in sugar, high in fibre, and made from whole grains, with top contenders often including Uncle Toby's Shredded Wheat, Sanitarium Weet-Bix (especially Hi-Bran), Kellogg's All-Bran, and plain mueslis like Carman's Fruit-Free. Look for cereals with 4 or 5 Health Star Ratings, minimal added sugar (ideally under 10g per 100g), and plenty of fibre (over 8g per 100g), like Freedom Foods Active Balance options or plain rolled oats.
Here, we list nine that should probably be left off your shopping list for good:
Both Weet-Bix and rolled oats are healthy whole-grain options, but rolled oats are generally considered slightly healthier as they are less processed and naturally lower in sugar and sodium, while Weet-Bix offers added vitamins and iron but has more fortified ingredients. Oats provide excellent fibre, including cholesterol-lowering beta-glucan, and have a lower glycemic index, keeping you fuller longer, but choose plain oats over sugary flavored sachets.
Meat and poultry choices should be lean or low-fat, like 93% lean ground beef, pork loin, and skinless chicken breasts. Choose seafood options that are higher in healthy fatty acids (called omega-3s) and lower in methylmercury, such as salmon, anchovies, and trout.
It may be helpful to know that some of the most nutritious cuts of meat are often also the least expensive: bone-in/skin-on chicken thighs, chicken wings/legs, pork butt and pork shoulder, whole chickens, liver and organ meats of all kinds, full-fat ground beef or ground pork, and dark ground turkey meat are good ...
Stick with lean cuts of meat
If you're looking for the healthiest lunch meat option, choose the leanest cuts of deli meat possible, such as turkey, chicken breast, lean ham or roast beef.
1. Processed Meats Like Bacon, Hot Dogs, and Cold Cuts. Processed meats like bologna, ham, and bacon are high in calories and salt and are linked to increased risk of heart disease due to their impact on cholesterol and blood pressure, says Julia Zumpano, RD, registered dietitian at Cleveland Clinic in Ohio.
Zimmerman recommends plain Greek yogurt; sweeten it naturally with berries, banana slices, or a drizzle of honey. “Although it's still technically processed, it's considered a minimally processed food,” she says.
Unprocessed foods contain nutrients that support overall health, like antioxidants, fiber, minerals, and vitamins. Eating more whole foods may help protect against inflammation and heart disease. Gradually replacing processed foods with whole foods can help you avoid fatigue and irritability.