Vision is one of our most treasured senses, yet it’s easy to take for granted — until it starts to decline. At TerraBella Myrtle Beach, located in Myrtle Beach, SC, we believe in promoting healthy aging, and that includes caring for your eyes.
While regular check-ups and wearing sunglasses are great habits, many people overlook one of the most powerful ways to support eye health: nutrition. That is, avoiding the worst foods for eye health in your daily plan.
Believe it or not, some common foods could harm your vision over time. As we age, our eyes become more vulnerable to conditions like macular degeneration, cataracts, and dry eyes. That’s why residents at TerraBella Myrtle Beach need to know not only what foods to add to their eye-healthy diets, but also what to avoid.
Below, we’ll explore the foods to avoid for eye care and offer healthy alternatives so you can make better choices for healthy aging and vision.
1. Processed Meats
Processed meats (like bacon, sausage, and deli meats) are often loaded with sodium and nitrates, both of which can raise blood pressure and negatively impact the small, delicate blood vessels in your eyes. High sodium intake has also been linked to an increased risk of retinal damage and hypertensive retinopathy, especially in older adults, according to Biochimica et Biophysica Acta (BBA) – Molecular Basis of Disease.
-
Choose fresh lean proteins like grilled chicken, turkey, or fish.
-
Opt for low-sodium options when buying deli meats.
-
Season with herbs and lemon juice instead of salt.
2. Fried and Fast Foods
Fried foods are high in trans fats and saturated fats, which contribute to plaque buildup in arteries, reducing blood flow-including to the eyes. Poor circulation can worsen conditions like macular degeneration and diabetic retinopathy.
Better choices:
-
Instead of deep-fried options, try baked or air-fried versions.
-
Snack on roasted chickpeas or baked sweet potato fries instead of greasy alternatives.
3. Sugary Sweets and Desserts
Diets high in sugar can lead to blood sugar spikes, which damage the retina over time. Seniors with or at risk for type 2 diabetes are especially vulnerable to diabetic retinopathy, a condition that can cause vision loss if untreated.
Better choices:
-
Satisfy your sweet tooth with fresh fruit, especially berries rich in antioxidants.
-
If baking, reduce sugar or use natural sweeteners like stevia or honey in moderation.
4. Margarine and Processed Spreads
Many margarine products contain trans fats, which increase “bad” cholesterol and reduce “good” cholesterol. This imbalance can contribute to poor blood flow to the eyes and increase inflammation throughout the body, including in the optic nerve.
Better choices:
-
Use olive oil, avocado, or nut butters in place of margarine.
-
Choose spreads labeled “trans-fat free” and check the ingredients for partially hydrogenated oils.
5. Soft Drinks and Sugary Beverages
Sodas and sugary drinks are full of empty calories and high-fructose corn syrup, which are known to increase inflammation and insulin resistance — two major risk factors for both diabetes and eye disease.
Better choices:
-
Water is always the best choice, no matter what.
-
Try unsweetened iced tea or infused herbal teas for flavor without the sugar.
6. White Bread and Refined Carbs
Foods like white bread, white rice, and refined cereals have a high glycemic index, meaning they cause rapid spikes in blood sugar. These spikes can harm the retina over time and increase your risk for macular degeneration.
Better choices for Myrtle Beach senior wellness:
-
Switch to whole grain bread, brown rice, or quinoa.
-
Look for cereals with whole grains, low sugar, and added fiber.
7. Canned Soups and Pre-Packaged Meals
While convenient, many canned soups and frozen dinners are extremely high in sodium, sometimes exceeding an entire day’s recommended intake in one serving. High sodium intake can contribute to fluid retention and optic nerve pressure, especially in seniors. This is one of the most important foods to avoid for eye care.
Better choices:
-
Make homemade soups using low-sodium broth and fresh vegetables.
-
Choose “low-sodium” or “heart-healthy” frozen meal options if you need something quick.
8. Alcohol in Excess
Moderate alcohol may not cause significant eye issues, but chronic or excessive alcohol consumption can cause optic nerve damage, dry eyes, and worsen night vision. It also depletes your body of important vitamins like A and B-complex, both vital for healthy vision.
Better choices:
-
If you choose to drink, stick to one serving per day (or none) and stay well hydrated.
-
Enjoy mocktails or sparkling water with lime as festive alternatives.
What TerraBella Myrtle Beach Residents Can Do
At TerraBella Myrtle Beach, wellness is a way of life. Here’s how residents can take control of their eye health through smart food choices:
1. Ask for Eye-Friendly Meal Options
Speak with your community’s culinary team about incorporating eye-friendly ingredients into your diet. These senior nutrition tips include:
-
Leafy greens like spinach and kale
-
Orange vegetables like carrots and sweet potatoes (high in beta-carotene)
-
Omega-3-rich fish like salmon and mackerel
-
Berries, nuts, and seeds are full of antioxidants
2. Stay Hydrated
Dry eyes are common in seniors and can be worsened by poor hydration. Make water your go-to drink throughout the day.
If you don’t like the taste of water, consider adding slices of cucumber, lemon, or oranges to enhance the taste. It will also add valuable nutrients to your water, which will help your vision further.
Avoid drinking coffee, tea, or cola exclusively throughout the day.
3. Read Labels
Even foods that seem “healthy” can be packed with added sugars or sodium. Learning to read labels can help you make more informed choices, especially when buying snacks or packaged goods.
4. Get Regular Eye Exams
Nutrition and eye exams go hand-in-hand. Routine check-ups can catch early signs of degeneration or disease before they impact your vision.
Worst Foods for Eye Health: Avoid Them as Much as Possible
By avoiding the worst foods for eye health — and embracing nutrient-rich alternatives-TerraBella Myrtle Beach residents can take powerful steps toward maintaining clear, comfortable vision for years to come.
We offer high-quality senior living at Myrtle Beach with our Sensations Dining program, offering healthy yet delectable options for our residents. Attentive table service, menu diversity, and amazing freshness and quality are a given at our dining tables.
Schedule a tour of our independent living community and see if it fits your needs in your golden years.
