In the United States, scientists have been following over 100,000 women aged 59 to 79 for almost a quarter of a century. The study took place from 1993 to 2017, which is an extremely long time. Sufficient time to reveal serious patterns in diet and health.

During this period, 31,588 women died. Of these, almost 9,320 died from heart problems, more than 8,300 from cancer, and the rest from other causes. And one thing became evident from all these data: more fried food in the diet meant a greater risk of premature death.

What did researchers actually find?

If someone ate fried food once a day or more, they had an 8% higher risk of dying earlier than those who did not consume fried food. Perhaps 8% doesn't sound like much, but when we look at individual cases, the issue becomes more concerning.

For fried chicken, the risk of death increased to 13%, and for heart disease by 12%. With fried fish and seafood, the risk of overall death increased by 7%, and for heart disease by 13%. So these are numbers that should not be overlooked, even if a portion of fried chicken seems harmless.

What does fried food actually mean?

Here we are not just talking about chicken. It also includes french fries, fish sandwiches, fried clams, tortilla chips, tacos, and similar dishes prepared with a lot of hot oil. Anything that is deep-fried in oil at high heat, whether sunflower, rapeseed, or any other type, is considered fried food. And there is a lot of it, believe me ...

When oil is heated strongly, above 180 degrees Celsius, it leads to the so-called oxidation of fats. This means that good fats that the body can use are transformed into harmful ones. This process also produces substances that the body struggles to process. Mostly, these are trans fats that the body does not recognize and therefore stores as waste, clogging the veins and impairing organ function.

What does folk wisdom say?

There were no studies in the past, but wisdom was passed down from generation to generation. Fried food was a treat that people indulged in on holidays. Nowadays, such a feast is almost every day. Think about it: how many people buy french fries, chicken tenders, or a burek for a snack?

Who does fried food affect the most?

According to the study, fried food is most commonly consumed by younger people, those with lower education and income levels, as well as smokers and those who do not exercise enough. It is important to know this because it shows that fried food is not just a matter of taste but is linked to lifestyle.

Although the aforementioned study was conducted among American women, similar habits are observed elsewhere - including here. It is estimated that on average, we consume more than 60 kg of fried and processed food per year, which means that such food is becoming an increasing part of our daily diet.

What do scientists say?

Scientists say that fried food not only increases the risk of heart disease but also of vascular inflammation, type 2 diabetes, and even certain types of cancer. One study published in the journal The Lancet showed that each additional portion of fried food per day increases the risk of a heart attack by 6% and obesity by 9%. And we know that obesity is linked to almost all modern diseases.

What about an alternative to fried food?

A very useful and simple solution is baking in the oven with less oil or even using just hot air. Air fryers are becoming increasingly popular these days, which cook food with hot air and without a drop of oil. According to Consumer Reports, this method can significantly reduce the fat content in food, up to 70-80%, while the taste remains almost the same.

According to the World Health Organization (WHO), 31% of all deaths worldwide are related to poor dietary habits, with fried food high on the list. If we replaced one portion of fried food with something boiled, baked, or even raw every day, we could potentially prevent thousands of premature deaths - both in the US and here.

Everyday tip

If you are tempted by fried chicken, indulge in it once a month rather than once a week. When you do eat it, make it a special occasion, not a habit. Prepare plenty of vegetables with it, add garlic (which cleanses the veins), or drink hawthorn tea (which has long been known to support the heart and blood vessels).

Conclusion

Fried food may indeed smell familiar and comforting, but its consequences can be long-lasting and serious. It's not about giving up every bite for a lifetime but understanding what we are putting into our bodies. As old folk wisdom says: What perks us up in the short term can bury us in the long run.

Health is not just a matter of doctors but of everyday decisions. Every bite counts.