A healthy diet can make huge differences in helping a person suffering from any disease, especially cancer or heart disease. There are some foods that contribute to the development of cancer and others help to prevent it. The same phenomenon goes with the heart disease as well.
Scientists have discovered that eating more fruits and vegetables can lower the risk of cancer in the body but they are not sure for the specific nutrients that are helpful in lowering down the risk. Studies have shown that Mediterranean diet can help prevent cancer and eating of foods like fish, beans, whole grains, fruits and vegetables are beneficial (W. Paul, Smith, & Robinson, 2016). Use of good fats in the food can help lower down the cholesterol level in the body. Some of the good fats include monounsaturated fats (olive, seeds, nuts, avocado), omega-3 fatty acids (fish, flaxseeds, walnuts) and polyunsaturated fats (sunflower, corn, soybeans, legumes) (W. Paul, Smith, & Robinson, 2016).
A heart-healthy diet can reduce the risk of stroke or a heart attack by 70-80% (Robinson, Segal, & Smith, 2016). It is important to understand that which foods are good for the heart and which foods need to avoid. Heart disease takes more lives of both men and women than all forms of cancer in the world (Robinson, Segal, & Smith, 2016). Heart diseases can badly affect the person’s outlook, mood and lifestyle. It is true that exercise is very important to keep the heart healthy, but changes in the diet can also help reduce the risk of any coronary heart disease. Below are some of the dietary recommendations that help prevent cancer and heart disease –
Vegetables that contain carotenoids like carrots and squash may help in reducing the risk of various mouth and lung cancer.
Foods such as tomatoes and watermelon are high in lycopene and help in preventing prostate cancer.
Berries, dark leafy greens, oranges and peas are high in Vitamin C and help in oesophageal cancer.
Eating more eggs, cheeses, unsweetened yoghurt and milk help reduce the risk of heart disease as they are enriched with calcium and protein.
Sugar only provides calories and no nutrition and it can badly affect the health of the person. It increases the risk of diabetes and obesity that can further risk the health of the heart. It is important to limit the consumption of sugar in the diet.
Blood pressure is the major risk factor for stroke or heart disease. It is necessary to limit the sodium intake in the diet.
Eating raw fruits and vegetables without their skin peeled off is one of the best ways to help reduce the risk of heart disease and cancer.
Alcohol consumption increases the risk of colon cancer, so it is necessary to drink less alcohol.
Adding green tea to the diet is beneficial as it has shown good results in inhibiting the growth of cancer cells.
Eating plant-based foods help increase the intake of fibre in the body. Fibre helps to keep the digestive system healthy and clean. White rice can be replaced by brown rice as they are rich in fibre. Similarly, white bread can be replaced by whole-grain bread. With these simple diet changes, one can prevent and reduce the risk of severe health diseases.
References
Robinson, L., Segal, J., & Smith, M. (2016). Cancer Prevention Diet: Lower Your Risk with
Cancer-Fighting Foods. Helpguide.org. Retrieved 25 April 2016, from http://www.helpguide.org/articles/diet-weight-loss/anti-cancer-diet.htm
W. Paul, M., Smith, M., & Robinson, L. (2016). Cancer Prevention Diet: Lower Your Risk
with Cancer-Fighting Foods. Helpguide.org. Retrieved 25 April 2016, from http://www.helpguide.org/articles/diet-weight-loss/anti-cancer-diet.htm
