Happy National Nutrition Month! The best way to celebrate this time of year is to make sure everyone at PNWL is healthy and fit by promoting disease prevention! If you have a strong familial history of heart disease, Diabetes, Cancer, or other chronic diseases, the best way to prevent disease development is through a healthy diet. It is absolutely true that the food we put into our bodies everyday does in fact affect our disease status as we age. Research has found that about 80% of heart disease diagnoses could have been prevented with a healthy diet, exercise, and no smoking. In addition, recent research at Yale University has indicated that a healthy diet can prevent about 90% of Type 2 Diabetes cases and 60% of cancers. The quality of your diet, weight gain and smoking are three leading risk factors for disease. The best way to prevent disease or control your current condition is to become more aware of your diet and to make healthier choices in your day. This includes eating a diet rich in fruits, vegetables, and whole grains, along with moderate aerobic exercise during most days of the week. Here are some additional diet tips to help reduce your risk of disease and live a long, healthy life!
Diabetes:
· Consume soluble fiber in meals to help maintain normal blood sugar levels. Soluble fiber keeps blood glucose and insulin levels stable throughout the day. It helps slow food absorption, so your blood sugar doesn't spike and crash. Foods that are high in soluble fiber include oatmeal, peas, beans, barley, apples, brown rice, whole grain breads and cereal, and berries.
· Avoid highly processed foods. Foods made from refined sugars, starches, and hydrogenated fats, such as cookies, doughnuts, cakes, crackers, and granola bars twill raise blood sugar fast and place stress on your pancreas.
Heart Disease:
· Use olive or canola oil. These are plant oils that contain monounsaturated fats, which are considered "heart-healthy" and can reduce blood cholesterol. Try to avoid or limit the use of butter, shortening, and lard, which are all considered saturated and trans fats.
· Use heart- smart spreads and oils. If you have high LDL cholesterol using stanol and sterol spreads such as Smart Balance, Benecol or Take Control can help lower your cholesterol levels. Use these spreads instead of margarine or butter!
· Eat fish twice per week. Cold water fish such as salmon, albacore tuna, mackerel, and herring, are sources of omega-3 fatty acids. Omega-3 helps to reduce the rate of plaque buildup, and can also decrease triglycerides and blood pressure.
Cancer:
· Eat plenty of brightly colored fruits and vegetables! Fruits and vegetables are excellent sources of fiber, antioxidants, and water. Antioxidants are shown to kill free radicals in the body, which have been linked to cancer and tumor development.
· Consume low-fat or non-fat dairy products, especially if colon cancer is a concern. The goal is to consume at least 1,000mg of calcium daily, which is equivalent to 3 8-oz glasses of skim milk. Other sources of calcium include yogurt, cheese, cottage cheese, broccoli, spinach, sardines, and fortified foods.
· Eat your whole grains! Whole grain foods are good sources of insoluble and soluble fibers. They are also rich in vitamins and minerals such as Vitamin C, E, A , Thiamin, and folate.
· Be sure to limit alcohol intake. According to the American Cancer Society, no more than one drink daily for women and two drinks daily should be consumed. A higher intake has been linked to an increase risk for cancer and other diseases.
