Diet Mistakes That Increase Your Risk Of Early Death

Diet fads come and go, and some might shorten your lifespan more than you'd think. About half of America goes on a diet every year, according to the 2024 Gitnux Report. With a seemingly endless array of diet options, determining which one is best for you can be challenging. Additionally, some diet fads are downright dangerous and can do more harm than good. Despite what ads or TikTok influencers claim, superfoods won't turn you into a chiseled Greek god or goddess overnight. Plus, fast weight loss techniques like skipping meals and intermittent fasting can have some pretty scary side effects. Instead of achieving eternal youth, you might find yourself on a diet that could literally make your life flash before your eyes.

While some diets are healthier than others, even those that appear healthy can have negative consequences if not followed correctly. For example, the Paleo diet — which emphasizes whole, unprocessed foods like fruits, vegetables, lean meats, fish, eggs, nuts, and seeds — may seem healthy on the surface. However, if not balanced properly, it could lead to nutritional deficiencies or worse. Consulting a nutritionist or trained health professional before starting any dietary plan is always a good idea. Let's explore some of the diet mistakes that could increase your risk of early death, and help you avoid the pitfalls of nutritional nonsense.

Technically, fasting is defined as not eating or drinking anything during a particular period. In some cases, water, coffee, or tea is allowed. Intermittent fasting is a popular diet in which people restrict their eating schedule. The most common is only eating between noon and 8 p.m. every day; you can eat whatever you want, as long as it's within that time window. Other examples of intermittent fasting include alternate-day fasting, in which you eat with no restrictions one day, fast the next day, then repeat the cycle; and 5:2 fasting (e.g., eating during the five weekdays and fasting over the weekend). 

This diet became trendy because it's simple to follow, as it doesn't involve counting calories or restricting food types, and many supporters claim it's an effective weight loss method. However, recent research has revealed that this fad diet can be detrimental to your health. A 2024 American Heart Association study found that people who participated in intermittent fasting, particularly limiting themselves to only eating during an 8-hour time window, increased their chances of dying from cardiovascular disease by a staggering 91%. "Even though this type of diet has been popular due to its potential short-term benefits, our research clearly shows that, compared with a typical eating time range of 12-16 hours per day, a shorter eating duration was not associated with living longer," said Victor Wenze Zhong, one of the authors of the study.

Have you ever heard that breakfast is the most important meal of the day? Well, science agrees. Skipping meals can have devastating long-term side effects on your health. Modern research has not only shown that skipping meals weakens your immune system, but it can also increase your chances of developing heart disease, which can lead to a whole host of other health issues. A 2023 study published in Immunity found that rats who were fasting (aka skipping meals) anywhere from a couple of hours to 24 hours experienced changes in their white blood cells, which led to an increase in inflammation, diminished immunity, and a higher risk of cardiovascular disease. According to the World Health Organization, cardiovascular disease (CVD) is the top cause of death worldwide, claiming approximately 17.9 million lives annually, mainly from strokes and heart attacks.

A 2023 study published in the Journal of the Academy of Nutrition and Dietetics examined almost 25,000 Americans and found that skipping breakfast increased their chances of dying from CVD, and skipping lunch or dinner increased the chance of death from any cause. The takeaway here is that skipping meals can seriously shorten your lifespan. To avoid this, try to maintain a consistent eating schedule with balanced meals and snacks throughout the day. Planning and preparing meals in advance can also help you avoid the temptation to skip meals due to time constraints.

To eat meat, or not to eat meat? That is the question (and controversy) of the 21st century. The decision is personal, often influenced by our values, beliefs, and health goals. Some people choose to eat meat for its flavor or because it provides essential nutrients like protein, iron, zinc, and vitamin B12. On the other hand, some choose not to eat meat due to environmental reasons, ethical considerations, or health concerns. Health-wise, reducing meat consumption, particularly red and processed meats, is associated with a lower risk of certain chronic diseases like heart disease and cancer.

The National Health Service (NHS) recommends limiting your consumption of red and processed meats to 70 grams per day or less to reduce the risk of high blood pressure and certain cancers, like bowel cancer. Processed meat includes sausage, bacon, deli meat, and canned meat, while red meat includes things like beef, pork, and lamb. Overconsumption of red and processed meats has been linked with an increased risk of type 2 diabetes, cardiovascular disease, colon cancer, and premature death, according to a study published in the BMJ in 2019 (via Harvard T.H. Chan School of Public Health). The study concluded that "increases in red meat consumption, especially processed meat, were associated with higher overall mortality rates." You don't have to become a vegan — the key here is to focus on eating a balanced diet that also contains lots of fruits and vegetables. And when you do eat meat, look for naturally raised, unprocessed meats.

Have you ever seen the movie "Super Size Me"? This 2004 documentary film followed Morgan Spurlock as he embarked on a journey to solely eat fast food — specifically McDonald's — for 30 days straight. Before the experiment was even completed, his doctors found that he had high blood pressure and high cholesterol — both of which heighten the risk of stroke or heart attack — as well as abnormal liver enzymes, extreme weight gain, and elevated uric acid levels, which can lead to kidney problems. He also experienced symptoms such as nausea, fatigue, sexual dysfunction, and depression. The movie is a stark example of the rapid impact of excessive processed food consumption on the human body.

According to a 2024 study in the BMJ, processed food consumption increases your risk of early death by any cause by 4% when compared to those who don't eat as much processed food. High levels of processed meat consumption were a major contributing factor to the higher mortality rates calculated in the study.

Contrary to popular belief, a glass of red wine a day does not keep the doctor away. In the 1990s, wine lovers rejoiced when research came out that said a glass of red wine now and then was good for your health. Well, new scientific studies suggest differently. Sorry to be the bearer of bad news, but drinking alcohol in any amount is not good for your health. In fact, it increases your risk of cardiovascular issues and disease, according to the 2022 study published in JAMA Network Open. These results accounted for all levels of alcohol consumption, including those that meet the latest national guidelines.

The overconsumption of alcohol, whether long-term or just one night of going on a bender, can have serious negative side effects. The National Institutes of Health reports that alcohol can harm your brain, heart, liver, pancreas, and immune system, on top of increasing your chances of cancer. The National Cancer Institute clearly states: "Even those who have no more than one drink per day and people who binge drink (those who consume 4 or more drinks for women and 5 or more drinks for men in one sitting) have a modestly increased risk of some cancers." 

You might already know this, but in case you haven't heard the unfortunate news: processed sugar isn't good for our health. Added sugar has been linked with weight gain, acne, type 2 diabetes, cancer, depression, fatty liver, kidney disease, and other serious health concerns. Eating high amounts of processed sugar is also associated with death by cardiovascular disease, per a 2014 study published in JAMA Internal Medicine. The study found that individuals who received 17% to 21% of calories from added sugar had a 38% greater risk of dying from cardiovascular disease compared to those with a lower added sugar intake. The study warns: "Most U.S. adults consume more added sugar than is recommended for a healthy diet." 

So what is added sugar, and how can you avoid it? Reading food labels and checking ingredient lists is one of the best ways to keep track of your added sugar consumption. Sugar often hides in many processed foods under various aliases such as corn syrup, rice syrup, high-fructose corn syrup, fructose, sucrose, maltose, and dextrose, among others. Common culprits are soda, yogurt, bread, cereal, cookies, cakes, candy, condiments, and more; even fruit juice has added sugar. According to a 2019 study released via JAMA Network Open, consuming more than one 12-ounce serving of fruit juice per day increased the chance of early death by 24%. As with most things in life, moderation is key.

Sodium is considered an essential nutrient that the body requires in relatively small amounts for balanced body function. However, many modern processed foods are high in salt, leading to excessive salt consumption that can result in some serious health concerns. Per U.S. Dietary Guidelines, salt consumption should be limited to about 2,300 milligrams of sodium per day, but most people eat an average of 3,400 milligrams of salt each day. According to a 2024 study published in JAMA Network Open, those who consistently went over the recommended daily intake of sodium were "associated with 10% to 30% of cardiovascular disease mortality."

Eating too much salt on a daily basis can lead to high blood pressure, which increases your risk of heart attack and stroke. On top of that, excess salt consumption is associated with stomach cancer, bloating, sleep issues, and more. "Everyone should be aware of how much salt they're eating and how it affects them," warns registered dietitian Julia Zumpano (via the Cleveland Clinic).

Dietary fiber consists of the indigestible components of plant foods that aid digestion and help keep the digestive system running smoothly. Recent research, however, suggests that fiber offers even more benefits beyond balanced bowel movements. A 2019 study published in The Lancet revealed that eating 25 to 29 grams or more of dietary fiber every day decreased the risk of early death by any cause and cardiovascular-related mortality by 15% to 30%. The study also stated: "Eating fiber-rich foods also reduced incidence of coronary heart disease, stroke, type 2 diabetes and colorectal cancer by 16-24%" (per EurekAlert).

High-fiber foods can also help boost heart health by balancing blood pressure, inflammation, blood sugar, and cholesterol, and even help with weight management. So how can you make sure you're eating enough fiber? Dietary fiber is naturally found in fruits, vegetables, nuts, and seeds, as well as whole grains like oats and wheat bran, and legumes such as peas and beans. Remember: refined or processed foods do not contain much fiber.

There are several different types of fats found in foods — and to make matters even more complex, some of these fats are beneficial for your health, while others are not so much. A 2020 study published in Clinical Nutrition revealed that diets high in saturated fats and trans fats are linked with higher mortality rates, while diets high in polyunsaturated fat and monounsaturated fat are associated with better health. Trans fats have been shown to increase cholesterol, inflammation, and the risk of cardiovascular disease. According to the Harvard T.H. Chan School of Public Health, "for each additional 2 percent of calories from trans fat consumed daily, the risk of coronary heart disease increases by 23 percent."

There are 3 main types of fats to remember: unsaturated fats, saturated fats, and trans fats. Unsaturated fats are considered "healthy fats," and they are split into 2 different kinds, monounsaturated and polyunsaturated. Monounsaturated fats are found in olive oil, nuts, seeds, and avocados. Polyunsaturated fats are found in sunflower oil, soybean oil, fish, flax seeds, and other sources. Saturated fats are considered less "healthy," and are mainly found in animal products, coconut oil, and palm oil. Trans fats are associated with the most health risks and are primarily found in fried food, baked goods, processed foods, and margarine.

It seems like common sense: humans need food and water to survive. Yet, with the countless tasty beverages lining grocery store aisles and the abundance of appealing drinks to choose from, water often ends up at the bottom of the list. But this common mistake can lead to an early death. Chronic dehydration has been associated with increased signs of aging on top of a higher risk of chronic disease and death. A 2023 National Institutes of Health study published in eBioMedicine revealed that "adults who stay well-hydrated appear to be healthier, develop fewer chronic conditions, such as heart and lung disease, and live longer."

How much water should you be drinking every day? According to the Mayo Clinic, the specific amount varies depending on your body type, exercise, overall health, climate, and if you're pregnant or have an underlying medical condition. The U.S. National Academies of Sciences, Engineering, and Medicine recommends that people who identify as men consume about 15.5 cups (3.7 liters) of fluids each day, and for those who identify as women, around 11.5 cups (2.7 liters) of water per day. Your goal is to consistently have colorless or pale yellow pee.