Avoid White Pasta: White pasta is categorized as a highly refined carbohydrate. Dr. Orfanos explains, "These are starches that have been heavily processed to remove almost everything besides the starch." He warns that these foods are rapidly metabolized into sugar, potentially exacerbating inflammation. A 2021 study suggested that high-carb diets were more likely to induce inflammation compared to high-fat diets in pre-menopausal women with overweight or obesity. Additionally, other culprits to steer clear of include white rice and bread.

Steer Clear of Soda: While liquids are integral to your diet, if longevity is your goal—such as reaching your 100th birthday—it's advisable to skip sugar-sweetened options like soda.

According to Dr. Orfanos, "Sugar is highly inflammatory, and inflammation is a key driver of many chronic diseases that can reduce our lifespan."

Dr. Orfanos also notes that fruit juices fall into the same category. A study published in Nutrition in 2022 observed a connection between soda consumption, high-fat food intake, and inflammation in rats.

Limit Ice Cream Consumption: Indulging in your favorite ice cream alongside your 100th birthday cake is certainly a treat to enjoy. However, Dr. Orfanos advises minimizing intake of sugar-sweetened foods like ice cream for the same reasons mentioned earlier. A 2021 narrative review underscored the significant health risks associated with high-sugar diets, including heart disease, cancer, and dental issues.

Beware of Pie: Commercial baked goods such as pies often contain partially hydrogenated oils, which were deemed unsafe by the FDA in 2015. While U.S. food manufacturers are now prohibited from selling foods with these oils as of January 2020, the presence of trans fats persists in small amounts in items like pies and pie crusts, as noted by the Cleveland Clinic.

Dr. Orfanos explains, "These fats undergo chemical alteration to achieve solidity and stability at room temperature." Consuming these fats can elevate bad cholesterol levels while lowering good cholesterol, leading to inflammation.

Steer Clear of Hot Dogs: While a classic at baseball stadiums, hot dogs may not be the winning choice for extending your innings, so to speak. Dr. Orfanos advises minimizing consumption of processed meats such as hot dogs, sausages, and certain deli meats. He explains, "They have been associated with cancer risk and can contribute to heart disease."

A study published in 2021 found a correlation between the intake of processed and red meats and an increased likelihood of developing various cancers, including lung and colon cancer.

Enhancing Longevity Through Diet

If your favorite foods didn't make the cut in the previous section, don't fret—there are still plenty of delicious options to enjoy while aiming for a longer life. Here are some recommendations from Dr. Orfanos:

1. Nuts and Seeds: Almonds, walnuts, and similar varieties are packed with healthy fats, fiber, and essential micronutrients. Dr. Orfanos notes, "They are associated with a decreased risk of heart disease and cancer, contributing to increased longevity."

2. Extra Virgin Olive Oil: Swap out butter for extra virgin olive oil in your cooking endeavors. Dr. Orfanos explains, "This unrefined oil is rich in naturally occurring polyphenols, which possess anti-inflammatory properties." Additionally, it can lower the risk of stroke, heart disease, Alzheimer's disease, and potentially extend lifespan.

3. Cruciferous Vegetables: Make sure to incorporate veggies into your meals, especially cruciferous options like broccoli and arugula. "These vegetables are rich in soluble and insoluble fiber, which can help lower cholesterol, regulate blood sugar, promote gut health, and even aid in cancer prevention," Dr. Orfanos emphasizes. They also possess anti-inflammatory properties.

4. Berries: Indulge in whole fruits such as strawberries and blueberries, which offer a plethora of benefits. "Berries are packed with antioxidants, fiber, magnesium, vitamin C, and various essential nutrients," says Dr. Orfanos.

5. Fatty Fish: Opt for protein-rich choices like salmon, mackerel, and herring. Dr. Orfanos highlights their high omega-3 fatty acid content, stating, "Omega-3s are associated with reduced mortality rates due to their potent anti-inflammatory and antioxidant effects."

By incorporating these nutritious options into your diet, you can support your overall health and increase your chances of a longer, healthier life.