When it comes to living a long, healthy life, the choices we make at the dinner table can be just as important as exercise or genetics. While no single food guarantees immortality, steering clear of certain items could significantly lower your risk of chronic illness. In a now-viral TikTok video, board-certified heart surgeon Dr. Jeremy London breaks down four everyday foods and beverages he strongly advises avoiding for better heart and overall health.

Let’s explore what made his “no-go” list — and why these common dietary staples may be more harmful than we think.

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1. Fast Food: Convenient but Nutritionally Empty

🍟 “Edible food product.” That’s how Dr. London describes much of today’s fast food — a phrase that may sound dramatic, but carries weight. Fast food is often high in refined carbs, saturated fats, sodium, and artificial additives, while offering little in the way of essential nutrients.

A 2017 study published in the American Journal of Lifestyle Medicine found that fast food is often filled with synthetic ingredients, added sugars, high-fructose corn syrup, artificial sweeteners, and preservatives that contribute to inflammation, obesity, and metabolic disorders.

Though it’s convenient and tasty, the long-term health cost of frequent fast-food consumption includes increased risks of heart disease, type 2 diabetes, and even certain cancers.

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2. Soft Drinks: Sweetened Sips with Sour Consequences

🥤 Dr. London labels both regular and diet sodas as “liquid death,” citing their high sugar content and potential to wreak havoc on your metabolic health. Regular soda is already well-known for its link to obesity and diabetes, but what about the sugar-free versions?

While marketed as healthier, diet sodas often contain artificial sweeteners that can confuse the body’s hunger signals, increase sugar cravings, and disrupt metabolism. Research from UCLA Health shows that even one sugary drink a day can raise the risk of developing type 2 diabetes. In short, ditching soda — diet or not — is a smart move for long-term wellness.

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3. Dairy Products: A Misleading Health Halo

🥛 Humans are the only species that consume milk after infancy — and from another species, no less. Dr. London takes a critical stance on dairy, suggesting that despite decades of marketing, milk may not be as essential for health as once believed.

According to the Physicians Committee for Responsible Medicine, dairy products are one of the largest sources of saturated fat in the American diet, increasing the risk of heart disease, Alzheimer’s, and type 2 diabetes. While fat-free or low-fat dairy options may pose less risk, the evidence is still evolving. For some, limiting dairy or opting for plant-based alternatives could be a healthier path.

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4. Alcohol: A Legal Toxin

🍷 Though often romanticized in culture and media, alcohol is what Dr. London calls “toxic to every cell in the human body.” The World Health Organization agrees, classifying alcohol as a Group 1 carcinogen — the same category as asbestos and tobacco.

Even occasional drinking carries risks. Studies show that alcohol can damage the liver, increase cancer risk, and contribute to mental health disorders. Experts like oncology dietitian Nichole Andrews and Dr. Waqqas Tai also emphasize alcohol’s long-term harm, urging people to reconsider its role in their daily lives.

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The Bigger Picture: Your Diet is a Lifelong Investment

🫀 Dr. London’s advice may sound strict, but it’s rooted in science and clinical experience. As a heart surgeon, he’s seen firsthand the devastating effects of poor dietary habits. While cutting out fast food, soda, dairy, and alcohol may seem daunting, the payoff is worth it: improved energy, reduced disease risk, and better heart health.

Instead, the American Heart Association recommends building meals around:

• Fresh vegetables and fruits

• Whole grains and legumes

• Healthy fats like olive oil and avocados

• Lean proteins, including plant-based options

By gradually phasing out harmful foods and embracing nutrient-dense options, individuals can take powerful steps toward a longer, healthier life.

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Final Thoughts
In a world full of diet trends and confusing health advice, Dr. Jeremy London’s straightforward message offers clarity: what we eat and drink matters — deeply. While there’s no magic bullet for perfect health, avoiding these four everyday culprits is a solid step toward a future with fewer chronic conditions and more vitality.