Notes

Cancer To prevent cancer, the American Cancer Society recommends at least five servings a day of fruits and vegetables, whole grains, and limiting red and processed meat and alcohol consumption. It has been suggested that certain foods such as excess sugar and sugar substitutes as well as hormones and chemicals used in processing foods may increase risk of cancer, although studies are still ongoing regarding these risks.

Heart Disease Heart disease, such as heart attacks and blocked arteries, is generally caused by a buildup of plaque—hardened fat, cholesterol, and other substances that block the arteries. Limiting unhealthy fats and cholesterol and eating more vegetables, fruit, and whole grains can lower the risk of heart disease.
High Cholesterol According to the Center for Disease Control (CDC), cholesterol can be defined as a “waxy, fat-like substance” found in the body. Although cholesterol in normal levels is not dangerous, high levels of cholesterol can lead to stroke and heart attack. Avoiding unhealthy saturated and trans fats and foods naturally high in cholesterol (such as red meat, organ meats, whole milk, and whole milk cheeses) and eating a diet rich in fruits and vegetables, fiber (such as oatmeal and oat bran), and healthy fats (such as most fish and nuts) can decrease cholesterol levels.

Diabetes Diabetes is a disease in which the body has a hard time controlling its blood sugar levels; left untreated, diabetes can lead to blindness, amputation of limbs, and even death. Foods high in sugar should be limited, while low fat, low salt, and high fiber foods such as fruits and vegetables can help maintain steady blood sugar levels. Carbohydrates such as bread and pasta can also cause spikes in blood sugar, so diabetics must carefully choose the type and amount of carbohydrates they eat.
High Blood Pressure Foods with high levels of cholesterol, sodium (salt), and fat can all contribute to increased blood pressure, which can lead to a stroke. Along with regular exercise, switching to a low fat, low sodium diet rich in fruits and vegetables can help lower blood pressure in many individuals.

Stroke High blood pressure, high cholesterol, and being overweight can all increase the risk of a stroke—a condition in which a blood vessel carrying blood and oxygen to the brain is blocked or bursts. To lower stroke risk, a diet that contains five or more servings of fruits and vegetables a day, whole grains, and is low in cholesterol and saturated and trans fats is recommended.

Digestive Disorders Many people suffer from digestive or stomach problems such as heartburn, acid reflux (a condition in which stomach acid rises up the digestive tract), and irregular bowel movements. Most heartburn and acid reflux can be treated by avoiding spicy and fried foods, while a diet high in fiber, fruits, and vegetables can help regulate bowel movements and the digestive system in general.

Osteoporosis Osteoporosis, a condition where bones become brittle and break easily due to a loss of bone and bone density, can be related to a number of nutritional deficiencies (not having enough of something), particularly calcium, magnesium, zinc, and vitamin D. Eating foods high in these nutrients, such as low fat milk and yogurt, tofu, cheese, and calcium-fortified (extra calcium is added for maximum health benefits) orange juice and cereals are all healthy choices for osteoporosis prevention.
In addition to preventing certain diseases, eating well also improves one’s ability to think clearly and learn new things, and it boosts energy levels. The body and brain cannot function at their best when they have not been given the right nutrients. By eating a varied, balanced diet and eating all of the required nutrients, an individual can help to protect himself from diseases and improve his overall level of health. The next section will discuss the various food groups and nutrients needed to maintain health and wellness.