Foods we eat influence a variety of biological processes occurring in the body, including the brain and heart. Some foods affect our arteries that supply blood to every organ of the body, including the brain.

Arterial aging results in decreased blood flow to the organs, which eventually leads to cognitive decline. However, changing our dietary habits can prevent, slow, or even reverse these age-related changes. In this article, we provide a list of 30 foods that accelerate arterial aging and diminish memory.

1. Red Meat

Red meat cooked at high temperatures releases a substance known as AGEs, which triggers inflammation and metabolic disease-causing oxidative stress. Additionally, red meat is high in saturated fats that increase the risk of heart disease and stroke.

2. Processed Meat

Processed meats, like bacon, sausages, hot dogs, and deli meats, contain high amounts of saturated fats, salt, and preservatives that increase inflammation and oxidative stress. This, in turn, leads to disease-causing arterial aging and memory decline.

3. Dairy Products

Dairy products, such as whole milk, cheese, and butter, are high in saturated fats that increase the risk of arterial aging and cognitive decline. Instead, it is recommended to choose low-fat or plant-based alternatives like plant milk and tofu.

4. Fried Foods

Fried foods, like fried chicken, potato chips, and French fries, are high in trans fats, which increase inflammation and oxidative stress, leading to arterial aging and memory decline. Try to stick to baked or grilled foods instead.

5. Sweetened Beverages

Sugar-sweetened beverages, like soda and fruit drinks, contain high amounts of added sugars that increase inflammation and oxidative stress, contributing to arterial aging and reduced memory.

Choose unsweetened or minimally sweetened alternatives like water or herbal tea.

6. Candy and Sweets

Candy and sweets, like chocolate, cakes, and cookies, are rich in sugar and unhealthy fats, leading to increased inflammation and oxidative stress. Moreover, they can impair memory and cognitive function.

Instead, choose healthier options like fruits, nuts, and seeds.

7. White Bread and Refined Grains

White bread and refined grains, such as pasta and white rice, are stripped of fiber and nutrients and contain high amounts of simple carbohydrates, leading to inflammation and arterial aging. Instead, stick to whole-grain alternatives.

8. Artificial Sweeteners

Artificial sweeteners, like aspartame and sucralose, can cause oxidative stress and inflammation leading to arterial aging and brain dysfunction. Hence, it is best to replace them with natural alternatives such as honey, maple syrup, or stevia.

9. Alcohol

Excessive alcohol intake can lead to inflammation and arteriosclerosis, leading to memory decline and cognitive impairment. If you drink, it is best to limit alcohol intake to one drink per day for women and up to two drinks per day for men.

10. High Salt Foods

Foods high in salt, like chips, canned foods, and processed meats, can raise blood pressure, leading to arterial aging and cognitive dysfunction. Avoid adding salt to your meals and choose low-sodium alternatives instead.

11. Margarine

Margarine and other artificial butter substitutes contain trans fats that increase inflammation and oxidative stress, leading to arterial aging and memory decline. Switch to heart-healthy alternatives like olive oil, avocado, or coconut oil.

12. Vegetable Oils High in Omega-6 Fatty Acids

Vegetable oils, such as soybean, sunflower, and corn oil, contain high levels of omega-6 fatty acids, which increase inflammation and oxidative stress, leading to arterial aging and cognitive impairment.

Instead, choose oils high in omega-3 fatty acids, such as canola or flaxseed oil.

13. Caffeinated Beverages

Excessive caffeine intake can cause hypertension, leading to arterial aging and cognitive dysfunction. Moreover, caffeine can interfere with sleep, leading to memory and cognitive problems. Limit caffeine intake to 400mg per day.

14. High-Fat Snacks

High-fat snacks like chips, crackers, and cheese puffs, can increase inflammation and cardiovascular disease, leading to arterial aging and memory decline. Instead, snack on fruits, veggies, or nuts.

15. Energy Drinks

Energy drinks contain large amounts of caffeine, sugar, and other artificial ingredients that increase inflammation and oxidative stress, leading to arterial aging and reduced cognitive functioning.

Choose natural energy boosters like green tea or fruits.

16. Hydrogenated Oils

Hydrogenated oils like shortening, margarine, and vegetable oils, contain trans fats that increase inflammation and arterial aging. Instead, choose healthier options like olive or coconut oil.

17. Deli Meats

Deli meats like salami, bologna, and ham, contain high amounts of sodium and preservatives that increase inflammation and cardiovascular disease, leading to arterial aging and cognitive decline. Instead, choose fiber-rich veggies.

18. Frozen Dinners

Frozen dinners are high in sodium, saturated fats, and trans fats, leading to inflammation and arterial aging. Opt for homemade meals with healthy ingredients instead.

19. Ketchup and Other Condiments

Ketchup, barbecue sauce, and salad dressings, are high in added sugars, salt, and unhealthy fats, leading to arterial aging and memory decline. Instead, opt for homemade condiments and dressings.

20. Potato Chips

Potato chips are high in salt and unhealthy fats, causing inflammation and cardiovascular disease, leading to arterial aging and cognitive decline. Try snacking on fresh fruits or veggies instead.

21. White Rice

White rice has a high glycemic index and is low in fiber, leading to inflammation and arterial aging. Instead, try incorporating brown or wild rice in your meals.

22. Doughnuts

Doughnuts contain refined flour, added sugars, and unhealthy fats, causing inflammation and arterial aging. Opt for healthier options like fruits or nuts.

23. Cookies and Cakes

Cookies and cakes containing added sugars and unhealthy fats, lead to inflammation and arterial aging, impairing memory and cognitive function. Instead, choose natural sweets like fruits or dark chocolate.

24. Crackers

Crackers contain refined flour, added sugars, and unhealthy fats, leading to inflammation and cardiovascular disease, accelerating arterial aging. Instead, choose healthier snacks like fresh veggies or nuts.

25. Pizza

Pizzas contain refined flour, added sugars, and unhealthy fats, leading to inflammation and cardiovascular disease, accelerating arterial aging. Choose homemade pizzas with healthy ingredients.

26. Ice Cream

Ice cream contains added sugars and unhealthy fats, leading to obesity, inflammation, arterial aging, and cognitive decline. Choose natural ice cream alternatives like fruit sorbet or frozen yogurt.

27. Fruit Juice with Added Sugars

Fruit juice with added sugars increases inflammation and oxidative stress, causing arterial aging and memory decline. Instead, opt for fresh fruit or unsweetened juice.

28. Sausages

Sausages, like hot dogs, contain high amounts of sodium and preservatives, leading to inflammation and cardiovascular disease, accelerating arterial aging and cognitive decline. Instead, choose healthy protein alternatives like veggies or legumes.

29. Ramen Noodles

Ramen noodles are high in sodium, refined flour, and unhealthy fats, contributing to arterial aging and memory decline. Choose healthier noodle alternatives like whole-grain or vegetable noodles.

30. Packaged Chips, Nachos, and Popcorn

Packaged chips, nachos, and popcorn are high in additives, unhealthy fats, and sodium, leading to inflammation, arterial aging, and memory decline. Choose fresh veggies like carrots or cucumbers instead.