Eating and Drinking for a Longer, Healthier Life
A long, strong life is influenced by what we eat and drink every day. While there are always exceptions, most people benefit from a balanced, nutrient-rich diet. In a recent TikTok video, cardiac surgeon Dr. Jeremy London highlighted four categories of foods and drinks he believes are best avoided to support overall wellness and protect heart health.
1) Fast Food: Convenient, But Nutritionally Empty
Dr. London’s first warning is fast food. He describes much of it as “edible food-like products,” emphasizing that it often delivers calories without real nourishment.
Fast food is commonly associated with:
- High calorie counts
- Low levels of essential nutrients
- Heavy processing and additives
A 2017 article in the American Journal of Lifestyle Medicine noted that fast food is often packed with chemicals, artificial ingredients, added sugars (including high-fructose corn syrup), artificial sweeteners, excess salt, and coloring agents—all of which may negatively affect long-term health.
2) Soda (Regular and Diet): “Liquid Death” for Metabolic Health
Dr. London also discourages carbonated soft drinks, calling both regular and diet soda “liquid death.” His concern centers on how these beverages can undermine metabolic health.
Regular soda
Sugary sodas are linked to multiple health issues, including:
- Weight gain
- Poor blood sugar control
- Type 2 diabetes
UCLA Health reports that even one soda per day can significantly raise the risk of developing type 2 diabetes.
Diet soda
Although often marketed as a healthier alternative, diet soda may still create problems. Research suggests it can:
- Increase appetite
- Disrupt metabolism
Because these effects can lead to health outcomes similar to those associated with regular soda, Dr. London’s message is straightforward: avoid soft drinks altogether when possible.
3) Dairy Products: More Controversial Than Many Assume
Dr. London also questions the role of milk and dairy in a healthy diet. He notes that humans are the only species that routinely consumes milk after infancy—and often from other animals.
The Physicians Committee for Responsible Medicine points out that dairy is a major source of saturated fat in the American diet, and this has been associated with increased risks such as:
- Heart disease
- Type 2 diabetes
- Alzheimer’s disease
Some studies suggest low-fat or fat-free dairy may still offer benefits due to nutrients like calcium and protein, but the overall picture remains debated. Dr. London’s cautious approach is to limit dairy or avoid it, depending on individual health needs.
4) Alcohol: A Direct Threat to the Body
Finally, Dr. London addresses alcohol, stating it is “unequivocally toxic to every cell in our bodies.” The World Health Organization classifies alcohol as a Group 1 carcinogen, placing it in the same category as tobacco and asbestos.
Even light or occasional drinking may contribute to health risks. Many oncology professionals, including dietitians and physicians, recommend avoiding alcohol because of its potential to cause broad, cumulative harm. Overall, the medical consensus increasingly emphasizes that the risks of alcohol outweigh any possible benefits.
Healthier Choices That Support Heart Health
Dr. Jeremy London’s guidance is a clear reminder that everyday food and drink choices matter for cardiovascular health and overall well-being. Cutting back on fast food, soda, dairy, and alcohol may be challenging, but doing so can bring meaningful health benefits.
Instead, consider building your routine around a heart-supportive eating pattern rich in:
- Vegetables and fruits
- Whole grains
- Legumes (beans, lentils, peas)
This approach, aligned with guidance from organizations such as the American Heart Association, can help support a healthier lifestyle and reduce the risk of chronic disease. By making more intentional choices, many people can move toward a longer, healthier life with fewer diet-related risks.
