A poor diet increases your risk for diseases and death, whereas a nutritious diet may prevent disease, according to the USDA Dietary Guidelines. A poor diet and physical inactivity are risk factors in the epidemic of overweight and obesity that afflict children and adults. Eating nutrient-dense foods and maintaining a balance of calorie intake and calorie expenditure from physical activity help improve your health and prevent disease.
Heart Disease
Coronary heart disease is the most common type of heart disease. It is characterized by a buildup of plaque in arterial walls caused by increased blood cholesterol, particularly LDL cholesterol, the bad kind that blocks the flow of oxygenated blood to your heart. Saturated fat from meat and dairy and trans fat from processed and fried foods elevate bad cholesterol levels and increase your risk of heart disease. Eat foods with healthy fats, such as monounsaturated fat in olive oil and pecans and omega-3 fatty acids in fish and walnuts, to reduce your risk of heart disease.
Stroke
Stroke is a cerebrovascular disease that is the third leading cause of death. Stroke is caused by high blood pressure. Increasing your dietary sodium may increase your blood pressure. Processed foods and restaurant meals often contain excessive levels of sodium. You reduce blood pressure and risk of stroke by avoiding processed foods and restaurant meals; instead, eat whole foods, such as fruits and vegetables, whole grains and legumes that are naturally low in sodium.
Diabetes
Diabetes is the seventh leading cause of death in the United States. Scientists project the number of Americans with Type 2 diabetes, a condition characterized by high blood sugar and insulin resistance, will increase from one in 10 Americans to one in three by 2050. Overweight and obesity are risk factors for developing Type 2 diabetes. Increasing your calorie intake combined with physical inactivity may increase your risk of Type 2 diabetes. Reducing the amount of calories you eat and increasing your physical activity helps reduce your weight and risk of diabetes.
Osteoporosis
Osteoporosis is a condition characterized by bone loss and risk of fractures. A diet low in calcium and vitamin D increases your risk of osteoporosis. You reduce your risk of osteoporosis by increasing your intake of calcium from foods such as dairy, almonds and soy and increasing your skin exposure to the sun and eating vitamin D-fortified foods, such as milk and fruit juices. Consult your doctor about the benefits of calcium and vitamin D supplements, including the proper dosage for your health
References
- United States Department of Agriculture; Dietary Guidelines for Americans 2010
- Centers For Disease Control and Prevention; Deaths: Final Data for 2007
- Centers For Disease Control and Prevention; Heart Disease Facts; 2010
- Harvard School of Public Health; Fats and Cholesterol: Out with the Bad, in with the Good; 2010
- Centers For Disease Control and Prevention; Sodium: The Facts; 2010
- Centers For Disease Control and Prevention; Number of Americans with Diabetes Projected to Double or Triple by 2050; 2010
