Nutrinews

MONTHLY HACKS
NUTRITION TIPS TO DECREASE THE RISK OF
DISEASES AND CHRONIC ILLNESSES
Written By: Sophia Harris
One of the components that make up a healthy lifestyle is a nutritious eating pattern. But
what types of nutrients keep the body healthy? Fiber is necessary to prevent the development of
diseases, as it controls blood sugar levels and lowers cholesterol levels.1 High blood sugar levels
can cause cardiovascular disease, nerve damage, kidney damage, bone and joint problems,
teeth and gum infections, etc.,2 while high levels of cholesterol can lead to heart attacks and
stroke.3 To get more fiber into your diet eat more fruits, vegetables, whole grains, legumes, nuts,
and seeds. You can eat raw vegetables as a snack, eat whole grains like oatmeal or bulgur for
breakfast; add berries, pumpkin seeds, or almonds to your breakfast; add lentils or beans to your
salad, and add fruit to your meals or enjoy it as dessert.1 Calcium and Vitamin D help lower the
risk of getting diseases. Both are needed to keep bones and teeth strong and help prevent the
advancement of osteoporosis.1,4 Osteoporosis is when the bones become very weak and brittle
and cause bones to break.5 Fortified dairy and non-dairy drinks like milk, soy milk, and 100%
orange juice are high in calcium and Vitamin D. Foods like soy yogurt and whole grain cereals are
also fortified with both calcium and Vitamin D. Spinach, collard greens, bok choy, mushrooms,
and taro root are high in both nutrients as well. If that doesn’t suit your taste, you can also reach
for a packet of salmon or a can of sardines, preferably with bones as they have more calcium
than deboned ones.1
Potassium is another note-worthy nutrient to maintain one’s health. Potassium helps the kidneys,
heart, muscles, and nerves work smoothly. When the body doesn’t have enough potassium blood
pressure increases, calcium stored in the bones is exhausted, and you have a higher risk of kidney
stones.1 High blood pressure can damage arteries and can lead to heart disease, heart attacks,
heart failure, and stroke.6 Eating beet greens, lima beans, swiss chard, and bananas can bump up
your potassium levels. Drinks like 100% prune juice, 100% pomegranate juice, 100% orange juice,
and other dairy products add more potassium to your diet.1 Reducing added sugars that you eat
can delay the development of diseases. Eating too much added sugar can lead to obesity, type 2
diabetes, and heart disease. Ingredients like cane juice, corn syrup, dextrose, fructose, table sugar,
maple syrup, and honey are all considered added sugars. To cut back on added sugars, drink water
in place of sugary drinks. You can add more flavor to your water by adding lime, lemon, and
cucumber. Add fruit to your cereal or yogurt to make it sweeter. Pick low-fat/fat-free/unsweetened
dairy/non-dairy milk for your coffee or go for black coffee. Make it a habit to look at the nutrition
label of your food to keep track of the added sugars you are eating.1
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