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A balanced diet for preventative care
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A proper diet is an essential part of preventative health care
With the increasing cost of health insurance premiums and the national debate on health care still looming, preventative care is essential. A balanced diet is one of the best means of preventing disease. It reduces the risk of life threatening illnesses such as stroke, cancer, heart disease, and Type II diabetes. Simply following the recommended amount of the items below can ward off disease and have a positive impact on your health.
Fiber
Diets high in fiber promote weight loss and digestive health. They can also reduce cholesterol which leads to a lower risk of cardiovascular diseases such as heart disease and heart attack. According to the Mayo Clinic, adult males under 50 should consume 38 grams of fiber per day. Adult females under 50 should consume 25 grams of fiber per day. Males and females over 50 should consume 30 and 21 grams of fiber per day, respectively. Whole-grain breads, vegetables, beans and fruit are all great sources of fiber.
Good fats
There are three types of fat - unsaturated, saturated, and Trans fats. Unsaturated fats are often referred to as "good" fats since they lower cholesterol and promote heart health. The majority of your daily fat consumption, 45 grams, should come from unsaturated fats found in fish, avocados, olive oil and nuts.
The remaining 20 grams should come from saturated fats found in meat, eggs and cheese. People who consume too much saturated fat are at an increased risk for certain types of cancer including colon and breast, high cholesterol, obesity, and heart disease.
Trans fat are chemically engineered fats that should be avoided whenever possible. They are the only fat group that our bodies have no use for. Diets high in trans fat lead to a variety of health problems including obesity, Type II diabetes, high blood pressure, high cholesterol, and heart disease.
Sodium
According to the Mayo Clinic, 77% of American’s sodium intake comes from processed foods. This means that before you even reach for the salt shaker you may be at risk. The USDA recommends consuming no more than 2,400 milligrams of sodium per day. Be sure to check food labels to monitor exactly how much salt you’re consuming. If you purchase canned or frozen foods always look for a low sodium option. Diets high in salt are linked to high blood pressure and stroke. Too much sodium can also have a fatal impact on people suffering from congestive heart failure, cirrhosis, and kidney disease. Simply staying within the recommended amount of sodium can have a major impact on your health.
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