According to Dr. Barry Sears, the standard American diet is a main contributor to chronic medical conditions such as cancer, heart disease, stroke and gastrointestinal disorders. Sears explains that the standard American diet is characterized by high intakes of animal and saturated fats and processed foods, and low intakes of fiber, complex carbohydrates and plant-based foods.
High Salt Intake
Excess sodium intake can lead to heart and kidney disease. The American Heart Association recommends no more than 1,500 mg of sodium per day, but the standard American diet typically includes at least 4,500 mg per day. Approximately 77 percent of the sodium intake in the standard American diet comes from processed foods, so the AHA has intensified efforts to reduce the amount of sodium used by the food industry.
High Sugar Intake
The standard American diet is high in sugars added during processing or at the table. The main culprit is regular soda, but Americans also consume cakes, cookies, pies and candies in large quantities. High intake of added sugars increases your risk of obesity, high blood pressure, high triglycerides and stroke. The AHA recommends no more than 6 and 9 tsp. of added sugar per day for women and men, respectively. The average American consumes 22 tsp. of sugar each day, according to MSNBC.com.
High Fat Intake
The standard American diet is a meat-based diet, according to Dean Ornish, M.D. When meat is the focus of each meal, intakes of saturated fat and cholesterol are higher. A high-fat diet increases your risk of heart disease, obesity and cancer. Ornish explains that a meat-based diet is high in iron, which oxidizes the cholesterol in your body, leading to clogged arteries. In addition, iron forms free radicals that increase your risk of cancer and aging. The meat-based standard American diet is also low in antioxidants, which help in cancer prevention.
Eating for Optimal Health
Ornish recommends a plant-based diet for optimal health. He explains that people who follow a plant-based diet have lower rates of heart disease, stroke, cancer, osteoporosis, diabetes, hypertension and obesity than those following the standard American diet. Plant-based diets are high in antioxidants, fiber and phytochemicals.
AHA diet recommendations include choosing at least 4 1/2 cups of fruits and vegetables and at least three 1-oz. servings of whole grains every day. Eat two 3.5-oz. servings of fish and at least four servings of nuts, legumes, and seeds weekly. Limit sodium to 1,500 mg per day and sugar-sweetened beverages to no more than 36 oz. per week. The AHA also recommends eating no more than two servings of processed meat per week and limiting saturated fat to less than 7 percent of total calorie intake.
References
- AskDrSears.com: Family Nutrition
- American Heart Association; Population-wide Reduction in Salt Consumption Recommended; January 2011
- "Everyday Cooking with Dr. Dean Ornish"; Dean Ornish, M.D.; 1996
- American Heart Association; High Sugar Consumption May Increase Risk Factors for Heart Disease in American Teenagers; January 2010
- MSNBC.com; Cut Back, Way Back, on Sugar, Says Heart Group; August 2009
- American Heart Association; Association Recommends Reduced Intake of Added Sugars; August 2009
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