It is common knowledge that the food we eat affects our physical health, but did you know that it also affects our brain health? Consuming the wrong kinds of foods can damage brain cells and lead to cognitive decline over time.

Here are 30 of the most damaging foods for your brain, along with some healthier alternatives.

1. Sugary Drinks

Sugary drinks like soda, energy drinks, and fruit juice cocktails are high in sugar and calories, but low in nutrients. Studies have linked the consumption of sugary drinks to an increased risk of dementia, poor memory, and small brain volume.

Instead, opt for water, unsweetened tea, or fresh fruit juice.

2. Processed Meats

Processed meats like bacon, sausage, and deli meats are often high in sodium and nitrates, which have been linked to cognitive decline and increased risk of dementia. Instead, choose lean cuts of meat like chicken or turkey.

3. Fried Foods

Fried foods like French fries, fried chicken, and fried fish are loaded with unhealthy fats that can damage brain cells and contribute to cognitive decline. Instead, try cooking with healthier oils like olive or avocado oil or bake your favorite foods.

4. Cheese

Cheese is a high-fat dairy product that can contribute to inflammation and oxidative stress in the brain. Consuming cheese in moderation is okay, but limiting your intake of processed cheese is a safer bet.

5. Artificial Sweeteners

Artificial sweeteners like aspartame and sucralose have been linked to headaches, dizziness, and cognitive decline. Instead, try natural sweeteners like honey, maple syrup, or stevia.

6. Alcohol

Alcohol is known to cause brain damage and cognitive impairment. It can also lead to memory loss and dementia if consumed in excess.

Moderate alcohol consumption (one drink per day for women and two for men) is okay, but it’s best to limit your overall intake.

7. White Bread

White bread is made from refined flour, which lacks the fiber and nutrients found in whole grains. It can lead to insulin resistance and inflammation in the brain. Instead, choose whole grain bread or other complex carbohydrates.

8. Processed Cheese

Processed cheese, like American cheese and cheese spreads, are high in artificial flavors, preservatives, and sodium. It can contribute to cognitive decline and inflammation in the brain.

Instead, choose natural cheese or nut-based cheeses like feta or goat cheese.

9. Margarine

Margarine is a highly processed alternative to butter that is high in unhealthy trans fats. These fats can increase inflammation in the brain and lead to cognitive decline. Instead, use grass-fed butter or olive oil spreads.

10. Packaged Snacks

Packaged snacks like chips, cookies, and crackers are high in unhealthy fats, sugars, and refined carbohydrates. They can contribute to inflammation in the brain and lead to cognitive impairment.

Instead, try making your own snacks like roasted nuts or veggie chips.

11. High Sodium Foods

High sodium foods like canned soups, pickles, and processed meats can contribute to high blood pressure and damage to the brain’s blood vessels. Instead, choose low sodium options or season your food with herbs and spices.

12. Caffeine

Caffeine can increase heart rate and cause anxiety, which can affect brain function in the long run. Limit your intake of caffeinated beverages like coffee, tea, and energy drinks to one or two cups per day.

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13. Energy Drinks

Energy drinks are high in caffeine and sugar, which can lead to dehydration, anxiety, and cognitive impairment. Instead, try tea or natural energy boosters like coconut water or fresh fruit.

14. Fruit Juice Cocktails

Fruit juice cocktails are often high in sugar and artificial flavors, which can contribute to inflammation in the brain and cognitive decline. Instead, choose fresh fruit juices or herbal tea.

15. High-Fat Dairy

High-fat dairy products like full-fat cheese, cream, and ice cream are high in saturated fat, which can increase inflammation in the brain. Instead, choose low-fat or fat-free options or use plant-based substitutes like almond milk.

16. Processed Foods

Processed foods like frozen dinners, canned soups, and snacks are high in unhealthy additives, preservatives, and sodium. They can contribute to inflammation and cognitive decline. Instead, choose natural, whole foods that are minimally processed.

17. Red Meat

Red meat is high in saturated fat and heme iron, which can damage brain cells and contribute to cognitive decline. Instead, choose lean protein sources like chicken, fish, and legumes.

18. Microwave Popcorn

Microwave popcorn is often coated with artificial flavors, preservatives, and unhealthy fats that can lead to inflammation and cognitive decline. Instead, try air-popped popcorn or natural snacks like edamame or fruit.

19. Pesticides

Pesticides used on fruits, vegetables, and other crops have been linked to cognitive decline and damage to brain cells. To avoid exposure, choose organic or pesticide-free options and always wash your produce thoroughly.

20. High Mercury Fish

High mercury fish like tuna, shark, and swordfish can damage brain cells and contribute to cognitive decline. Instead, choose low mercury fish like salmon or cod.

21. Industrial Trans Fats

Industrial trans fats, which are found in foods like fried foods and baked goods, can contribute to inflammation and cognitive decline. Instead, choose healthier fats like olive oil or avocado oil.

22. Hydrogenated Oils

Hydrogenated oils, like vegetable shortening, are high in trans fats and can contribute to inflammation in the brain. Instead, use healthier alternatives like coconut oil or ghee.

23. Artificial Food Coloring

Artificial food coloring, like FD&C Red 40 and Yellow 5, have been linked to hyperactivity and cognitive problems in children. Instead, choose natural food coloring like beet juice or turmeric.

24. High-Fructose Corn Syrup

High-fructose corn syrup, which is found in many processed foods and sugary drinks, can damage brain cells and contribute to cognitive decline. Instead, choose natural sweeteners like honey or maple syrup.

25. Refined Flour

Refined flour, which is often found in baked goods and pastas, lacks the nutrients and fiber found in whole grains. It can contribute to inflammation and cognitive decline. Instead, choose whole grain options or other complex carbohydrates.

26. Soy Sauce

Soy sauce is high in sodium, which can contribute to high blood pressure and damage to the brain’s blood vessels. Instead, use natural, low sodium seasonings like herbs and spices.

27. Table Salt

Table salt is high in sodium and can contribute to high blood pressure and damage to the brain’s blood vessels. Instead, use natural, low sodium seasonings like herbs and spices.

28. White Rice

White rice is a refined grain that lacks the nutrients and fiber found in whole grains. It can contribute to inflammation and cognitive decline. Instead, choose brown rice or other whole grain alternatives.

29. Sweetened Yogurt

Sweetened yogurt is often high in sugars and artificial flavors that can contribute to inflammation and cognitive decline. Instead, choose unsweetened or low sugar yogurt and add fresh fruit for flavor.

30. Vegetable Oils

Vegetable oils like canola, soybean, and corn oil are often highly processed and high in unhealthy fats that can contribute to inflammation and cognitive decline. Instead, use healthier oils like olive oil or coconut oil.