Diet Is A Tool In Disease Prevention

By Tanjua Damon

Eating healthy, watching portion sizes, and getting exercise are good ways to help prevent heart attacks, strokes, diabetes, and many other diseases. But many people are not sure where to begin or what foods provide a balanced diet and also work to prevent disease.

There is a lot of research about how food can affect health, according to Nancy Salem, a registered dietitian at Danbury Hospital. A combination of healthy foods and some supplements can start people on the move toward healthier living.

“There is a direct link to food and contracting disease,” she said. “Ideally families should start young [to watch what they eat]. Hopefully our families will be prevented from dealing with diseases.”

Plant-based diets are a good way to eat healthier. Research has shown that reducing the amount of animal fats in the diet can help prevent such conditions as cardiovascular disease and stroke.

“Plant-based diets – not that you have to become a vegetarians – with small amounts of animal products lead to disease prevention,” Ms Salem said.

Soy is believed to have potential anti-cancer benefits, especially in its isoflavones, Ms Salem said, but “the connection between soy and cancer isn’t clear.”

Soy is a great protein source, and is a good alternative for people who can’t drink regular milk, she said.

“There is some evidence that some of the contents in soy may help lower heart disease and cholesterol levels, and reduce the risk of osteoporosis,” she added.

Omega 3 fatty acids are another healthy choice, according to Ms Salem. These can be found in fatty fish, leafy green vegetables, walnuts, canola oil, and flaxseed.

“Omega 3 fatty acids may also help prevent heart disease,” Ms Salem said. “People can eat tuna, salmon, and mackerel two times a week. But really any fish is good.”

The Omega 3 fatty acids are good for brain and eye function as well as healthy hormones, according to Ms Salem. There also are cardiovascular benefits, and omega 3 fatty acids may aid in cancer prevention by decreasing tumor growth.

“We know that saturated fat content can raise cholesterol levels,” Ms Salem said. “High levels of certain types of meats, but also fat in general, can cause certain types of cancer.”

Decreasing the amount of red meat eaten to only three ounces a day, a portion equivalent in size to about a deck of cards, could reduce the risk of some diseases, according to Ms Salem. People should fill in the rest of the meal with grains and vegetables.

Folic acid, a B-complex vitamin, is important for women considering getting pregnant and for those who are already pregnant, according to Ms Salem. It can help prevent neural tube birth defects. But it also may help prevent heart disease and cancer, she said.

Folate is found in fruits, vegetables, whole grains and beans, lentils, peanuts, orange juice, dark green leafy vegetables, asparagus, eggs, wheat germ, bananas, legumes, and fortified cereals.

Fiber is another important element in a diet for various reasons including absorption of food, preventing constipation, and providing a feeling of fullness, according to Ms Salem. It is low in calories too. It is recommended people eat five to seven servings of high-fiber foods daily.

The American Institute for Cancer Research (AICR) reports that 30 to 40 percent of all cancers could be prevented through changing the way people eat and exercise. If people were to eliminate tobacco the figure would rise to 60 to 70 percent.

AICR is recommending a New American Plate, which contains a variety of fruits, vegetables, whole grains, and beans. The New Plate contains plant-based foods that are rich in substances that provide good health and protection against cancers.

But the AICR also reminds people that is not just what they eat that keeps them healthy. People need to be aware of how much they are consuming too.

The average number of calories Americans eat every day has increased from 1,854 to 2,002 within the last 20 years, according to the US Department of Agriculture. That equals 148 calories per day and in theory works out to 15 pounds of potential weight gain per year.

“A lifetime of healthy eating is really the ideal,” Ms Salem said. “Choose foods sensibly and remember that moderation is key. Eat minimally processed foods and back off on excess fat, salt, and sugar.”