Most of us never stop to think about how the food we eat might be harming our bodies. But in the absence of any other information, the simple temptation to grab a pack of potato chips might become an unnecessary habit. Our brains just know better than us. Here’s what they can tell us:

Eating a lot of processed junk food might make you live longer

Snack-style foods that tend to be particularly high in added sugar (including chips) may leave us with a “healthy lifespan” that is up to 12 years longer than our peers who don’t eat as much junk food, according to a review of more than 200 studies. That might seem like a small gain, but in the context of studies that looked at overall diet quality, people with a high intake of added sugar had significantly lower rates of heart disease, diabetes, and other major diseases.

An increased risk of cancer

Not only do processed foods contain a higher percentage of sugar and fat than foods from traditional food sources, but there’s evidence that they also tend to be slightly less nutritious, with high levels of saturated fat, polyunsaturated fat, and sodium.

A higher risk of heart disease

Researchers estimate that one serving of fried potatoes every day can increase a person’s risk of dying from heart disease by 2 percent. Such a large increase would put us at the high risk for heart disease category.

How do you get healthy fast?

It sounds obvious, but trying to get healthy can be overwhelming, and the research suggests that the best way is to focus on the most nutritious food groups. Here’s a guide to the top five kinds of foods.

Whole grains

Whole grains are the foundation for a healthy diet. Rich in fiber, folate, and antioxidants, whole grains are also the ideal source of healthy omega-3 fatty acids, which provide a protective effect against heart disease and other diseases.

Keep in mind that whole grains are only one of many food groups that improve our health, so consider spending a little time exploring the other five, as well:

Grains, such as brown rice, quinoa, barley, and oats, are rich in nutrients and promote a healthy digestive system. Be sure to check the label to determine what, if any, preservatives or additives you may be consuming.

Oils

Many oils, like corn oil, avocado oil, grapeseed oil, and olive oil, are high in omega-3 fatty acids. Use olive oil in place of canola oil, which contains a high concentration of omega-6 fatty acids.

Many oils, like corn oil, avocado oil, grapeseed oil, and olive oil, are high in omega-3 fatty acids. Use olive oil in place of canola oil, which contains a high concentration of omega-6 fatty acids. Vegetables: For nutrients, including vitamin C, folate, iron, vitamin A, and potassium, you can find fresh and frozen vegetables that are high in these nutrients in the produce section of the grocery store. However, vegetables are also high in calories, so plan on eating a lot of fruits and vegetables if you’re following a plant-based diet.

For nutrients, including vitamin C, folate, iron, vitamin A, and potassium, you can find fresh and frozen vegetables that are high in these nutrients in the produce section of the grocery store. However, vegetables are also high in calories, so plan on eating a lot of fruits and vegetables if you’re following a plant-based diet. Protein: A good source of protein is dairy, so keep milk, yogurt, and cheese in your refrigerator, where they’re safe to consume. While butter and other fatty foods are considered healthy options, they can contribute to weight gain.

A good source of protein is dairy, so keep milk, yogurt, and cheese in your refrigerator, where they’re safe to consume. While butter and other fatty foods are considered healthy options, they can contribute to weight gain. Alcohol: If you drink alcohol, make sure you limit your consumption to one to two glasses of wine with dinner. You don’t need to avoid all alcohol entirely, but you need to choose foods that are lower in calories and alcohol. You can even find vegan wines that are lower in calories and alcohol.

If you drink alcohol, make sure you limit your consumption to one to two glasses of wine with dinner. You don’t need to avoid all alcohol entirely, but you need to choose foods that are lower in calories and alcohol. You can even find vegan wines that are lower in calories and alcohol.

Get enough sleep

If you’re sleeping less than 6 hours a night or not getting enough sleep, it can affect your ability to exercise, eat correctly, and reduce the number of calories you burn.