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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 22
Replace saturated fats with unsaturated fats to protect your heart and promote stable blood cholesterol levels, reduce inflammation, and regulate your heart rhythm.7 Replace whole milk with low-fat yogurt and an avocado for your smoothies, sprinkle some nuts or seeds onto your salad in place of cheese, and eat more beans and seafood instead of red meats as your protein source. Reach for canola, corn, olive, peanut, safflower, soybean, or sunflower oil instead of butter or margarine. You can also replace full-fat milk and cheeses with low-fat and fat-free versions.1 Cutting down on sodium also prevents contracting diseases as you get older. Too much sodium can lead to high blood pressure, heart attack, and stroke. You can add flavor to your dishes with lemon juice, no-salt spice blends, and fresh herbs instead of salt. Enjoy high sodium-processed and prepackaged food less often and eat more fresh and frozen foods without adding salt.1 The last bit of advice I can give to maintain optimal health would be to make sure your plate is as colorful as possible. Fruits, vegetables, and fresh herbs are packed with vitamins, minerals, and fiber that can help preserve your health. Add more color to your meals by adding fresh herbs to your salad and pasta. Make pasta sauce at home with fresh/canned tomatoes, herbs, and spices. You can chop up your favorite vegetables and add them to a stew or omelet. Adding your favorite fruit to some yogurt can also add more nutritional value to your snack.1 Hopefully these tips help you learn more about sustaining your health and finding ways to add these nutrients to your diet. References 1. Center for Disease Control and Prevention writer. Healthy Eating Tips. Center for Disease Control and Prevention website. Reviewed July 11, 2022. Accessed January 10, 2024. https://www.cdc.gov/nccdphp/dnpao/features/healthy-eating-tips/index.html 2. Mayo Clinic writer. Hyperglycemia in diabetes. Mayo Clinic website. Accessed January 10, 2024. https://www.mayoclinic.org/diseases-conditions/hyperglycemia/symptomscauses/syc-20373631 3. Mayo Clinic writer. High cholesterol. Mayo Clinic website. Accessed January 10, 2024. https://www.mayoclinic.org/diseases-conditions/high-bloodcholesterol/symptomscauses/syc-20350800 4. NHS Health Scotland writer(s). Health benefits of eating well. NHS Inform website. Updated January 4, 2023. Accessed January 22, 2024. https://www.nhsinform.scot/healthy-living/food-and-nutrition/eatingwell/healthbenefits-of-eatingwell/#:~:text=A%20healthy%20diet%20rich%20in,saturated%20fats%20in%20your%20 diet. 5. Mayo Clinic writer. Osteoporosis. Mayo Clinic website. Published September 7, 2023. Accessed January 22, 2024. https://www.mayoclinic.org/diseasesconditions/osteoporosis/symptoms-causes/syc-20351968 6. Centers for Disease Control and Prevention writers. High Blood Pressure Symptoms and Causes. Centers for Disease Control and Prevention website. Reviewed May 18, 2021. Accessed January 23, 2024. https://www.cdc.gov/bloodpressure/about.htm#:~:text=High%20blood%20pressure%20c an%20cause,movement%2C%20and%20other%20basic%20activities. 7. Harvard School of Public Health writers. Types of Fat. Harvard School of Public Health website. Accessed January 23, 2024. https://www.hsph.harvard.edu/nutritionsource/whatshouldyou-eat/fats-and-cholesterol/types-offat/#:~:text=Unsaturated%20fats%2C%20which%20are%20liquid,number%20of%20oth er%20beneficial%20roles. 23
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