What nutrients should you have less of?

November 29, 2025 •

4 min read

According to the World Health Organization (WHO), high intake of sodium, sugars, and unhealthy fats are leading global risks to health. To achieve a healthy, balanced diet, it is crucial to understand what nutrients should you have less of, and how to reduce their consumption effectively.

Quick Summary

Excessive intake of certain nutrients can significantly impact health. Limiting saturated fats, trans fats, added sugars, and sodium is vital for reducing risks of chronic diseases like heart disease, diabetes, and high blood pressure.

Key Points

Limit Saturated and Trans Fats: Reduce consumption of red meat, full-fat dairy, and fried foods to lower your risk of heart disease and stroke.
Reduce Added Sugars: Avoid excessive intake of sweetened beverages, desserts, and processed snacks to prevent weight gain, diabetes, and heart disease.
Control Sodium Intake: Lower your consumption of processed foods and restaurant meals to prevent high blood pressure, a major risk factor for cardiovascular disease.
Focus on Whole Foods: Prioritize fresh fruits, vegetables, whole grains, and lean proteins, which are naturally low in harmful nutrients and high in beneficial ones.
Read Nutrition Labels: Become a savvy shopper by checking food labels for saturated fats, added sugars, and sodium content to make healthier choices.
Cook More at Home: Take control of your ingredients by preparing meals at home, which helps manage and reduce the amount of unhealthy nutrients you consume.

Understanding the Impact of Nutrients to Limit

While some nutrients are essential for survival, consuming too much of certain types can be detrimental to long-term health. The shift towards highly processed foods in modern diets has led to an overconsumption of saturated and trans fats, added sugars, and sodium, which are often found in high concentrations in these products.

Saturated and Trans Fats: The Bad Fats

All fats are not created equal. While unsaturated fats found in vegetable oils and nuts are beneficial, saturated and especially trans fats can have harmful effects. Saturated fats, often solid at room temperature, are found in animal products like red meat, butter, and cheese, as well as some plant-based tropical oils such as coconut and palm oil. Consuming too much saturated fat can increase your 'bad' LDL cholesterol levels, raising your risk of heart disease and stroke.

Trans fats, particularly industrially-produced ones, are found in many fried foods, baked goods, and pre-packaged snacks. They are especially damaging as they not only raise bad LDL cholesterol but also lower 'good' HDL cholesterol, further increasing heart disease risk. Experts recommend avoiding trans fats entirely where possible.

Added Sugars: The Empty Calories

Added sugars are sugars and syrups put into foods during processing or preparation, differing from the natural sugars found in whole fruits and milk. They are concentrated sources of calories with little to no nutritional value, contributing to weight gain and obesity. Excessive sugar consumption can also increase the risk of type 2 diabetes by promoting insulin resistance and contributing to a fatty liver. Many people are unaware of their sugar intake, as it is hidden in many processed foods and drinks, from sodas and energy drinks to sauces and bread.

Sodium: The High-Blood Pressure Culprit

While the body needs a small amount of sodium, most people consume far more than the recommended daily limit. High sodium intake is directly linked to high blood pressure, a major risk factor for heart disease and stroke. The vast majority of sodium in modern diets comes from processed and restaurant foods, not from the salt shaker. Excess sodium causes the body to retain extra fluid, increasing blood volume and putting more pressure on blood vessels.

Actionable Steps to Reduce Unhealthy Nutrients

Cutting back on these problematic nutrients doesn't require a radical diet overhaul. Simple, sustainable changes can make a big difference.

Practical Tips for Lowering Intake

Read Food Labels: Pay close attention to the Nutrition Facts label, specifically checking for 'saturated fat,' 'trans fat,' 'added sugars,' and 'sodium'. Choose products with lower percentages of these nutrients.
Cook at Home More: Cooking meals yourself gives you complete control over the ingredients, allowing you to limit added salt, sugar, and unhealthy fats.
Use Flavorful Alternatives: Season your food with herbs, spices, and citrus juice instead of relying on salt. For sweetness, use natural fruits instead of added sugars.
Choose Leaner Proteins and Low-Fat Dairy: Trim visible fat from meat and opt for lower-fat versions of dairy products like milk, yogurt, and cheese.
Embrace Whole Foods: Whole, unprocessed foods like fruits, vegetables, and whole grains naturally contain lower levels of sodium, added sugar, and unhealthy fats.

Saturated vs. Unsaturated Fats: A Quick Comparison

This table highlights the key differences between these two types of dietary fats, emphasizing why one should be limited while the other is beneficial.


Feature	Saturated Fats	Unsaturated Fats
State at Room Temp	Typically solid (e.g., butter, lard)	Typically liquid (e.g., olive oil, canola oil)
Primary Sources	Animal products (meat, dairy) and tropical oils	Plant sources (vegetable oils, nuts, avocados, fish)
Molecular Structure	No double bonds between carbon atoms	At least one double bond between carbon atoms
Health Impact	Can raise 'bad' LDL cholesterol, increasing heart disease risk	Can lower 'bad' LDL cholesterol and provide essential fatty acids
Dietary Recommendation	Limit intake, aiming for less than 10% of total calories	Prioritize as a healthier fat source

Conclusion: Making Informed Choices for Better Health

Reducing the intake of saturated and trans fats, added sugars, and sodium is a cornerstone of a healthy, preventative diet. While these nutrients are not inherently evil in small amounts, their overconsumption in processed and fast foods has become a significant public health concern. By consciously choosing whole foods, reading nutrition labels, and cooking more at home, you can take practical steps towards limiting these potentially harmful nutrients. These small adjustments can lead to significant long-term benefits, helping to reduce your risk of chronic diseases and support overall well-being.

For more detailed guidance on dietary guidelines, the WHO's Healthy Diet Fact Sheet is an excellent resource.

Optional Subheading

The Relationship Between Diet and Chronic Disease

The link between excessive intake of certain nutrients and the development of noncommunicable diseases (NCDs) like diabetes, heart disease, and some cancers is well-documented. A high-sugar diet, for example, is associated with obesity, inflammation, and increased triglycerides, all factors that contribute to heart disease. Similarly, consistently high blood pressure, often caused by high sodium intake, puts a significant strain on the cardiovascular system. By focusing on nutrient-dense, whole foods, we can reduce these risk factors and protect our long-term health more effectively.

Another Optional Subheading

The Challenge of Modern Processed Foods

The modern food landscape makes it challenging to avoid nutrients to have less of. Processed foods, which account for a large portion of many people's diets, are specifically formulated to be high in salt, sugar, and fat to enhance flavor and shelf life. Breaking the cycle of relying on these convenient but unhealthy options is a key part of transitioning to a more balanced diet. By understanding the health implications, consumers can make more informed decisions about what they eat.

Frequently Asked Questions

Saturated fats, often from animal sources and tropical oils, increase 'bad' LDL cholesterol. Trans fats, particularly industrially-produced ones, are more harmful as they both raise bad cholesterol and lower 'good' HDL cholesterol, and should be avoided entirely.

Excessive sodium intake is linked to high blood pressure (hypertension) because it causes the body to retain fluid, putting extra pressure on blood vessels. This increases the risk of heart disease, stroke, and kidney disease.

To reduce added sugar, swap sugary drinks for water, choose plain yogurt and sweeten it with fruit, and read food labels to avoid hidden sugars in processed foods and condiments. Cooking at home also helps control your sugar intake.

No, not all fats are bad. Unsaturated fats, found in sources like olive oil, nuts, and fish, are beneficial and can improve heart health. The key is to limit saturated and trans fats while prioritizing healthy, unsaturated fats.

When cooking, use herbs, spices, and citrus juice instead of salt for flavoring. Start by adding less salt than your recipe calls for, or remove the salt shaker from the table to reduce temptation.

Dietary guidelines recommend limiting daily calories from added sugars to less than 10%, which for a 2,000-calorie diet is about 50 grams or 12 teaspoons. Many health experts suggest aiming for even less for additional benefits.

Many processed foods, including canned goods, frozen meals, deli meats, bread, and savory snacks, contain significant amounts of hidden sodium. Checking the nutritional labels is the best way to identify and reduce your intake from these sources.