1. Control your portion size - this directly affects how many calories as well as how much fat and cholesterol is consumed not just at one meal, but during the course of a day.
2. Eat more fruits and vegetables - they are rich in vitamins and minerals the body needs, as well as fiber, while being low in calories.
3. Select whole grains - they are rich in fiber and minerals which will help regulate blood pressure and cholesterol.
4. Limit unhealthy fats and cholesterol - limiting how much saturated fat and trans fat you consume will help reduce cholesterol and your chances at having coronary artery disease.
5. Choose low-fat protein sources - these will help keep your body healthy as well as provide minerals such as omega fatty acids that your brain need.
6. Reduce the sodium in your diet - reducing sodium can reduce your blood pressure, as well as your risk for cardiovascular disease.
(Mayo Clinic, 2014)
While heart disease is the only one I have laid out a plan to show how it can be prevented, to a large degree the other diseases discussed and listed among the top causes for death can also be greatly impacted by having a nutritious diet and healthy lifestyle.
Furthermore, there can be a lack of nutrition that can cause health complications which can be avoided with proper diet and healthy lifestyle. While most people when they hear the term malnourished think about a person who is starved and emancipated, this is not always the case. Malnourishment is when a person is lacking a vital vitamin or mineral from their diet or have too much of a mineral or vitamin; either way is not healthy and can cause to serious health complications.
References
Mayo Clinic (2014). Heart-healthy diet: 8 steps to prevent heart disease. Diseases and Conditions Heart disease, Retrieved from http://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-healthy-diet/art-20047702
NCSL.
(Producer). (2012, October ). Leading Causes of Death, 2009 [Web
Photo]. Retrieved from
http://www.ncsl.org/research/health/chronic-disease-prevention-and-health-promotion.aspx
Sizer, F., & Whitney, E. (2014). Nutrition - concepts
and controversies. (pp. 81-95). Belmont, CA: Cengage Learning.
(NCSL, Leading Causes of Death, 2009) |
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