(NDAC) Eating for Disease Prevention Lesson
Eating for Disease Prevention Lesson
As many of us know, it is important to eat healthy to maintain a healthy weight. But, it is also important to eat a healthy diet to prevent disease. The National Cancer Institute estimates that three out of four American deaths are caused by diet related causes. These diseases include heart disease, high blood pressure, stroke, some types of cancer, and diabetes. All of these diseases are classified as chronic which means long lasting. Eating a diet that contains five to nine servings of fruits and vegetables a day as part of a healthy, active lifestyle lowers the risk for all of these diseases.
Everyone is at risk at some point in their life for a disease due to various factors such as genetics, lifestyle, diet, environment and more. That is why eating a healthy diet is of the upmost importance. Different diseases may require different nutritional requirements. Use the information that follows as a reference.
Heart Disease
Heart disease is the number one killer of Americans. It has shown that people with high fat diets, low dietary fiber intake, and sedentary lifestyles are at a greater risk for having heart disease. Eating a well-balanced diet that is low in fat can help prevent some of the early signs of heart disease. Check out the list below to see which are the best foods.
| Food Category or Type | Details |
|
Fish |
Choose ones that are high in Omega-3 fatty acids. These fish help to lower the triglyceride (blood fat) level. |
| Oats and Oatmeal (skip the flavored kind) |
Whole rolled oats are high in fiber. They are also low on the glycemic index which helps to keep blood sugar stable. |
| Olive Oil | Used as a substitute for butter and contains healthy fats that are good for the heart. |
| Walnuts and Almonds | These nuts are high in Omega-3 acids. Consider eating just a handful as a snack with a piece of fruit. |
| Tofu or Soybeans | Soybeans have lower LDL levels which is the bad cholesterol and are high in protein and an alternative source to red meat. |
| Plums or Prunes | These contain a lot of fiber and help to regulate the intestines. This helps to lower cholesterol in the blood. |
| Kidney Beans or Chickpeas | Like many legumes, kidney beans are a low-fat, high-soluble fiber protein source. These vitamin-rich beans also have a low glycemic index and are cholesterol-free. |
| Barley and Quinoa | These whole grain items that are rich in fiber, which is good for combating constipation. A decent protein source, barley also contains a good supply of iron and minerals. |
Cancer
Cancer is the second leading cause of death in the United States. Many of the cancers are preventable like lung cancer due to smoking. However, there are other types of cancers that are caused by negative lifestyle choices. Research over the past decade has shown that many times cancer can be prevented or at least put off for several years by eating a diet that is low in fat and high in fruits and vegetables. Considering that over 500,000 people die of this disease a year, is it worth paying attention to eating healthy.
The list below suggests some good items to eat that may help prevent cancer.
Garlic (whole clove or minced) contains a number of compounds that can protect against cancer, especially that of the skin, colon, and lungs.
Dark Leafy Greens are rich sources of antioxidants called carotenoids. These scavenge dangerous free radicals from the body before they can promote cancer growth.
Grapes contain the chemical resveratrol, which is a very potent antioxidant that can prevent cell damage before it begins.
The flavonoids in green tea have been shown to slow or prevent the development of several types of cancer including colon, liver, breast, and prostate. However, many reports suggest that one has to drink at least 3 cups a day to receive the healthy benefits.
The compound lycopene, (which is most easily absorbed from cooked tomatoes) has been shown to prevent prostate cancer, as well as cancer of the breast, lung, and stomach.
Of all the berries, blueberries are the richest in cancer fighting compounds. They are beneficial in the prevention of all types of cancer.
Flax contains lignans, which can have an antioxidant effect and block or suppress cancerous changes. The omega-3 fatty acids can also help protect against colon cancer.
Many mushrooms contain compounds that can help the body fight cancer and build the immune system as well.
Cruciferous vegetables such as broccoli, cauliflower, cabbage, and brussel sprouts contain strong antioxidants that may help decrease cancer risk.
Whole grains such as quinoa, barley, oats, and brown rice contain a variety of anti-cancer compounds including antioxidants, fiber, and phytoestrogens. These can help decrease the risk of developing most types of cancer.
Diabetes - Type 2, Adult Onset
Diabetes can be a very serious disease if not taken seriously and diagnosed appropriately. Diabetics lack the ability to process insulin in a correct fashion. Type 2 diabetics must watch their eating habits and exercise schedule to maintain a healthy lifestyle. Here are the foods to eat to help prevent the onset of Type 2 Diabetes.
Leafy green vegetables such as spinach, kale, and collards are low in calories but rich in nutrients.
Beans and legumes, such as white beans, soybeans, or lentils are fiber-rich foods that can help stabilize blood sugar and are high in protein.
Salmon is rich in omega-3 fatty acids which reduces the amount of inflammation in the body.
Yogurt (plain, no sugar added) and other dairy products are typically rich in calcium and protein, and low-fat versions contain low levels of saturated fat.
Olive oil and nuts are filled with healthy fatty acids that helps the body control blood sugar levels.
Citrus fruits, such as oranges and grapefruits contain antioxidants that may help your body break down fat and balance insulin levels.
Whole grains are rich in fiber, a nutrient that helps your body control blood sugar, and studies show that people who eat more fiber have a reduced risk of diabetes.
Cinnamon decreases inflammation and helps the body regulate insulin levels.
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