Our grandparents ate fresh, local food, while today’s shelves are packed with ready-made products loaded with sugar, salt and additives. After 50, metabolism slows and heart and blood sugar risks rise, so what’s in your cart matters more. No food is strictly banned, but these 14 are worth eating far less often.
The Drinks Aisle
1. Soda. Sugar-sweetened drinks are the leading source of added sugar in the American diet. The American Heart Association suggests no more than 25 grams of added sugar a day for women and 36 for men, and one can can use up most of it. Swap in water, sparkling water or unsweetened tea.
2. Bottled fruit juice. Many bottles contain little fruit and plenty of added sugar. Read the label, and choose whole fruit or squeeze your own.
3. Energy drinks. High doses of caffeine and sugar can raise heart rate and blood pressure. If you need a lift, a cup of tea or black coffee is a lighter choice.
Salt-Heavy Staples
4. Deli meats and bacon. Sandwich meats, ham, sausage and bacon carry a lot of sodium, and the nitrates and nitrites in processed meats have been linked to a higher risk of certain cancers. Dietitians advise low-sodium versions or freshly cut meat.
5. Canned soups and other canned foods. Many are high in sodium. Pick low-sodium or no-salt-added cans, and rinse canned beans and vegetables.
6. Bouillon cubes. These are mostly salt and flavor enhancers. Make a big pot of homemade broth and freeze it in portions.
7. Salty snacks and sauces. The biggest sources of sodium are ultra-processed foods such as chips, sauces and condiments, not the salt shaker. The World Health Organization recommends under 5 grams of salt a day, and cooking with herbs and spices helps.
Breakfast and Bakery
8. Sugary cereals. Many are mostly sugar with artificial coloring. Choose whole-grain cereals with no added sugar.
9. White bread. Refined flour can spike blood sugar, and packaged loaves often include added sugar and salt. Whole-grain bread, ideally from a traditional bakery, is the better option.
10. Cookies, pastries and candy. These are high in added sugar and contribute to weight gain. Save them for occasional treats.
Fats, Dairy and Fish
11. Fried foods. They are high in saturated fat, which contributes to heart disease. In the words of dietitian Christine Rosenbloom, “Break out the air fryer!”
12. Stick margarine and spreads with hydrogenated oils. Hard margarines can contain trans fats, which raise bad cholesterol. Choose soft tub spreads with no partially hydrogenated oils, or use small amounts of olive oil.
13. Full-fat dairy, cream and processed cheese. They’re high in saturated fat and can contain added sugar, especially flavored yogurts. Low-fat or plain versions are better daily choices.
14. Tuna steaks and canned albacore. FDA testing found canned albacore averages about 0.35 parts per million of mercury, compared with 0.12 for canned light tuna, and steaks come from larger, older fish. Choose light tuna and vary the fish you eat.
Make the Switch Easier
- Track your blood pressure. A home blood pressure monitor shows how salty meals affect you.
- Compare meal delivery services. Many offer low-sodium, heart-healthy plans for seniors.
- Talk to a dietitian. Check whether your health insurance or Medicare Advantage plan covers nutrition counseling.
- Review your coverage. Compare Medicare supplement plans as you approach retirement.
Frequently Asked Questions
Do I have to stop eating these foods completely after 50? No. Dietitians say no food is completely off limits, but eating these less often lowers your risk of high blood pressure, heart disease and diabetes.
What is the biggest change I can make? Cutting back on sugary drinks and high-sodium processed foods is one of the easiest and most effective steps for your heart and blood sugar.
Is canned tuna safe after 50? Canned light tuna is lower in mercury than albacore or tuna steaks, and eating a variety of fish keeps exposure down.
How much salt should I eat per day? The World Health Organization recommends less than 5 grams of salt a day, and checking labels helps you stay under that limit.
Sources: AARP, Yahoo Health, Eat This, Not That, and Science News, all covering dietitian guidance on foods to limit after 50, added sugar and sodium limits, and mercury levels in tuna.
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