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Articles
The Link Between Diet and Disease
By
Chris Chenoweth
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Health experts have
long recognized the link between diet and health. A nutritionally
healthy diet can reduce and prevent many diseases and conditions
like heart disease, cancer, stroke, obesity and osteoporosis.
Poor eating habits, on the other hand, are a major contributor to
cancer-related deaths and other diseases. The more we know about
cancer, the more apparent it becomes that diet is directly related
to the incidence of cancer.
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Compared to the
rest of the world, Americans enjoy an abundance of foods and food
choices. Unfortunately, this wealth of food offerings is resulting
in an over consumption of some of the unhealthy nutritional choices
available such as too much fat and processed foods.
Because we enjoy
so many choices, it is important that we learn how to make healthy
choices that will help our bodies to fight off disease and poor
health. The guidelines below can assist you in making healthy diet
choices.
HEART DISEASE
AND DIET
*FIBER –
Soluble fiber binds to fats and carries the fats out of the body
through the stool. Eating a diet high in soluble fiber reduces the
risk of heart disease.
Good sources of
soluble fiber are oat bran, barley, nuts, seeds, dried beans and
legumes, lentils, peas, and some fruits and vegetables
*SATURATED
FAT – Eating a diet high in saturated fat causes cholesterol to
build up in the arteries, forcing the arteries to harden and narrow.
The increased pressure in the arteries causes a strain on the heart
greatly increasing the risk for heart disease. Additionally,
saturated fat increases the risk for obesity, another risk factor
for heart disease.
Foods low in
saturated fat include fruits, vegetables, whole grain foods, and
low-fat or nonfat dairy products. Avoid butter, margarine, Crisco,
animal fats, high fat dairy products, and commercially baked goods
such as crackers and cookies.
Eat a diet high
in monounsaturated fats (olive oil is the best followed by
hazelnuts, almonds, Brazil nuts, cashews, and avocado) as it lowers
cholesterol and reduces the risk for heart disease.
CANCER AND
DIET
*FATS – A
high fat diet increase the risks of certain types of cancer such as
breast and colon. Follow the guidelines above for eating foods low
in saturated fats.
To reduce your
cancer risk cut out fatty meats and frying. Bake, broil, steam or
grill. Choose lean cuts of beef and pork and eat more fish and
poultry.
*FIBER –
Both soluble and insoluble fiber reduce the risk for certain types
of cancer. Good sources of insoluble fiber (removes toxic waste
through the colon very quickly) are whole-grain breads, kidney and
green beans, beets, broccoli, Brussel sprouts, carrots, and
cauliflower.
Good sources of
soluble fiber are oat bran, barley, nuts, seeds, dried beans and
legumes, lentils, peas, and some fruits and vegetables
*VITAMINS
- Vitamin A, Vitamin C, and beta carotene are called phytochemicals
(plant chemicals) and are full of antioxidants (they protect the
cells from oxidation, a process that leads to cell damage and
increases cancer risk). A diet high in these nutrients reduces the
risk of developing a number of types of cancer, including stomach,
colorectal, esophagus, and lung cancer.
Eat fruits and
vegetables that contain Vitamins A and C and beta carotene,
including dark-green leafy vegetables like spinach, kale, and turnip
greens; citrus fruits like oranges and grapefruit; and other red and
orange fruits and vegetables.
OSTEOPOROSIS
AND DIET
*CALCIUM
– Calcium is one of the most necessary minerals for human life. It
is vital for the formation of healthy teeth and bones.
Milk and milk
products are the best sources of calcium. It can also be obtained by
taking supplements.
DISEASE AND
PHYSICAL ACTIVITY
A regular
fitness regimen can reduce the risks of heart disease, cancer,
diabetes, osteoporosis, obesity, and many other health problems that
are related to poor diet. To gain the best health benefits, 30
minutes of exercise daily is recommended. Aerobic exercises
(walking, skating, jogging, bicycling) are best. Check with your
physician before beginning any exercise program, especially if you
lead a very sedentary lifestyle.
Following a
healthy diet and regular exercise program is your best weapon
against disease and poor health. Making small changes in your diet
and lifestyle seems like a small price to pay for a healthy life.
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