Key takeaways:
- High blood pressure and cancer claim millions of lives every year
- Chances of developing potentially fatal disease can be significantly reduced through a healthy diet
- Fruits and vegetables offer multiple benefits
- Fatty fish is the best meat for preventative care
Some of the most readily available foods can work wonders with preventative care.
The prevention of chronic disease should be high on the list of priorities for every American. In 2018, 51.8% of adults had at least one chronic condition, with 27.2% managing more than one – and many of these conditions can prove fatal. A study published by the Centers for Disease Control and Prevention (CDC) forecasts that over 80 million Americans will have three or more chronic conditions within the next eight years .
One of the most powerful forms of preventative care is a healthy diet consisting of a wide variety of foods and drinks. Certain dietary choices have more potential health benefits than others based on individual conditions. Furthermore, a healthy diet can help you maintain a healthy weight, combat obesity and have a positive effect on your general wellness.
This guide highlights why a healthy diet should be part of our defense against two of the country’s biggest killers and how each food plays its preventative role. Always remember to consult your physician before implementing any dietary changes.
Foods that fight high blood pressure
High blood pressure (hypertension) is a serious issue that affects 50% of men and 44% of women, with some racial groups impacted more than others. Thankfully, many commonly available foods can help prevent the significant number of deaths from blood pressure-related heart disease and stroke that occur in America each year. Here are some healthy diet choices to add to your grocery list:
- Nuts and seeds–Nutrient-rich pistachios contain potassium and unsaturated fatty acids, which have anti-inflammatory and antioxidant effects. Walnuts and almonds contain heart-healthy fats, flax and chia seeds are high in potassium, and pumpkin seeds are rich in nitric oxide, which helps blood vessels relax.
- Beetroots and beetroot juice–Beetroot provides a healthy amount of immunity-boosting vitamin C as well as nitrates, which can help blood vessels expand and ease the effects and long-term damage of high blood pressure. Just one glass of beet juice every day is so beneficial that some studies have found its efficacy approaches that of medication .
- Fruits or fruit juice–Specifically citrus fruits , whose flavonoids and citric acids can help manage high blood pressure. Red grapes are another helpful choice .
- Fat-rich fish–Fish such as tuna, pollock, and salmon contain high amounts of omega-3, healthy fats proven to lower blood pressure. The positive effects are so considerable that this dietary choice alone can have the same preventative care results as exercise, limiting alcohol, and reducing salt intake.
- Greek yogurt–This protein-packed food contains calcium, magnesium, and potassium, and a daily dollop could help lower your blood pressure as a stand-alone serving or mixed with other heart-healthy foods. A study by the University of South Australia spotlighted yogurt as foremost among dairy foods likely to help regulate blood pressure, and its healthy bacteria also helps hypertension.
Dietary choices to help combat cancer
Cancer is the second-leading cause of death in the United States, and nearly 1700 people will die from this disease every day in 2022. However, you can reduce your cancer risk by following a healthy diet. Some of the most universally recognized cancer fighting foods that can help you stay healthy and potentially help prevent the growth of cancer cells are:
- Cruciferous vegetables–These include broccoli, cauliflower, kale, and cabbage, all of which contain enzymes and phytochemicals that provide detoxifying and antimicrobial effects. Combine these veggies with a clove of peeled, chopped garlic daily for more bacteria-battling benefits.
- Tomatoes–Lycopene is a phytochemical found in tomatoes that helps with preventative care against multiple cancers by acting as an antioxidant. Tomatoes also provide an immune system boost, making tomatoes and tomato juice a valuable dietary aid.
- Whole grains–High in fiber and antioxidants, whole grains can inhibit cancer cell growth due to their enzyme-blocking lignans and saponins . Whole-grain cereals, chips, and breads contribute to a healthy diet, as can brown rice and even popcorn.
- Olive oil–This versatile oil can be added to meats, vegetables, and salads to help prevent cancer. Extra-virgin olive oil contains oleocanthal, which avoids healthy cells but can kill cancerous cells. One study even suggests that olive oil may prove an ideal option for therapeutic cancer treatment.
- Cinnamon–This popular spice is clinically proven to kill cancer cells and reduce the size of existing tumors. A teaspoon per day (ideally on a whole-grain snack) could prove highly beneficial in preventing the development or spread of this disease.
While medical studies have shown the cancer prevention benefits of all the foods listed here, it’s important to note that they are not completely foolproof. Some medical conditions may see certain dietary choices causing more harm than good. Don’t forget to review each item’s potential sodium, fat, and medication implications with your doctor and/or dietitian to ensure the safest possible nutritional decisions.
Healthy eating and dietary improvements will not guarantee that you avoid disease and illness, but those who eat well are often at a lower risk for many conditions. A diet rich in fruits and vegetables (e.g. blueberries, raspberries, brussel sprouts and carrots) and other plant foods including whole grains, and legumes such as lentils will put you at a lower risk of many types of cancer and other ailments and conditions.
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