Every now and then, My TastingOutLoud will have a guest post. And I'm honored to have Healthline which based in US to offer and share with us a topic which serves as a healthy reminder. We can enjoy food but let's adopt a good healthy lifestyle as well. Thanks Healthline !
Article contributed by Healthline.com
Disease Prevention Through Diet
The body needs vitamins, proteins, minerals and carbohydrates to maintain the muscles, bones, nerves, organs, to produce chemicals and hormones to ensure organs function properly. There are more benefits than being fit and slim to eating a healthy diet throughout your life. It can help you with the prevention of diseases such as cancer, type 2 diabetes, osteoarthritis, osteoporosis, and heart disease.
You can prevent health issues in the later stages of your life if you maintain a healthy lifestyle in your youth, young adulthood and middle age. Let us look at some foods that help with the prevention and management of diseases.
Osteoporosis
The bones grow until the early thirties when the maximum bone density is reached. Osteoporosis occurs when the density of the bones is lost with aging. While building up the density of the bones during your younger years you may be able to prevent osteoporosis. Some foods can aid in the prevention and offer relief from the disease.
- Oily fish, liver and dairy products have high levels of Vitamin D, which is needed for bone production. Vitamin D can also be produced with exposure to sunlight. The calcium in dairy products is good for maintaining bone health.
- Exercise also aids in strengthening the bones.
Heart Disease
Heart disease risk factors include poor diet and genetics. The basics of nutrition can work to prevent and manage the heart disease. The diet should have saturated fats removed and unsaturated fats used to replace them.
Some of these foods include:
- Low fat cheese
- Skim milk
- Lean meat.
Total fat intake should be limited, and vegetables and fruits should be eaten often. Meat should be grilled to remove the fat. Eating foods such as salmon or mackerel that are high in omega-3 fatty acids and adding soy will lower the heart disease risk by reducing the “bad” cholesterol. Most baked goods and fried foods contain trans fats, which should be avoided. Unless you make them yourself from scratch with ingredients that are heart friendly.
Cancer
There is evidence that some cancers can be prevented with healthy lifestyle habits and diet. Things such as drinking excessively, being overweight and smoking are among risk the risk factors for developing a couple of types of cancer. While only drinking in moderation and giving up smoking will help, there are foods that should be avoided and foods that are rich in vitamins that should be eaten.
A large variety of vegetables and fruits should be eaten daily, while avoiding large quantities of processed and red meat. Foods such as almonds and whole grain breads, which provide fiber to help keep your weight in its target range, can help lower your risk. Fiber, complex carbohydrates, protein and minerals are found in legumes, beans and fish. Omega 3’s are found in fish also.
Foods that contain vitamins and minerals that the body needs in order for the organs to function properly can help the immune system to fight disease. Healthy foods to add to the diet include:
- Avocados
- Almonds
- Eggs
- Dark Chocolate
- Legumes such as beans
- Olive oil
- Whole grain
Controlling your weight through proper diet will help to prevent obesity, which is a contributing factor for heart disease and several other diseases. Exercise also does the body a lot of good!
Tammy Mahan has worked as a nurse for 20 years. She enjoys writing about medical/health articles and often shares her content on Healthline
Twitter: @healthline.com
Facebook: https://www.facebook.com/healthlinenetworks
Twitter: @healthline.com
Facebook: https://www.facebook.com/healthlinenetworks
