You’ve heard someone say you are what you eat – and it turns out, you are what you’re NOT eating as well. A research reported in the Journal of the American Medical Association showed that there are certain foods that you should eat more or less to have lower risk of dying from stroke, type 2 diabetes, and heart disease. The researchers gathered data from the US government, along with national health surveys and they have discovered that the following are the best for our health:
It is recommended that you have three average size fruits daily. Fruits have always been considered healthy, especially citrus fruits that contain vitamin C. The vitamin has been linked to lower heart disease risk, while the flavonoids in grapefruits, oranges, and others can lead to lower ischemic stroke risk by up to 19%.
Just two cups of cooked or four cups of raw vegetables daily can help lower your risk of early death. Greens are the best due to their fiber, vitamins, minerals, and carotenoids that protect the body against free radicals.
3. Nuts and Seeds
An ounce (20 nuts approximately) of servings five times a week can reduce early death risk. Choose from almonds, pistachios, walnuts, and the like for omega 3s, while seeds such as flaxseeds have high fiber and the fatty acid as well.
4. Whole Grains
Eat 2.5 servings daily, such as bread, grits, pasta, and oatmeal to have lower cholesterol due to their high fiber content.
5. Polyunsaturated Fats
This type of fat should be a part of 11% of your calories daily.
Fish such as salmon and sardines should be equivalent to eight ounces of your diet weekly to lower arrhythmia and atherosclerosis risks, as well as decreased triglycerides.
Meanwhile, here are the types of food to eat less of:
1. Red Meat
Make sure you only have one serving each week. For instance, if you will have one medium steak that week, don’t have another as this can up your risk for diseases.
2. Processed Meat
While you can have a serving of red meat weekly, processed meat is definitely a big no-no. That means no bologna, hot dogs, bacon, and the like if you don’t want an increased risk of dying.
Just have less than one teaspoon daily or 2,000 milligrams. Salt has always been viewed as evil, especially for those with hypertension.
4. Sugary Drinks
Just like processed meat, don’t have any kind of sweetened drink to lower diabetes risk.
If you eat less of the healthy foods and you eat more of the non-recommended ones, it is definitely time to change your diet. Regularly following the food guidelines above can lower your heart disease, diabetes, and stroke by up to 45%.