Focus on Foods for Disease Prevention
Anne Braly, Chattanooga Times Free Press, Tenn.
Posted Feb 4, 2010
We're almost a full month into the new year. How are those New Year's resolutions to eat better holding up?
One reason so many of us backslide on our new nutritional paths is that we deprive ourselves of certain foods, said Allison Knott, registered dietitian for Sodexo at Hamilton Medical Center in Dalton, Ga.
"When groups of foods are eliminated from the diet, many important nutrients, antioxidants and vitamins are also eliminated," she said. "These extreme restrictions cannot be maintained for a long period of time and can be harmful to an individual's overall health."
The focus, Ms. Knott said, should be placed on balanced meals, colorful fresh produce and variety.
"To adopt healthier eating patterns, it is important to move past the thought of dieting and develop a lifestyle change," she said. "Remember that healthy eating is about choices and balance on a daily basis that last for a lifetime, not just during a diet."
Such lifestyle changes also help the body build up a strong defense against chronic illnesses.
Tammy Grafe, manager of Greenlife Grocery, said many of the store's shoppers are looking for foods that target certain health problems.
"We are still seeing a lot of people coming in to buy things to help high blood pressure, relieve stress, those kinds of things," she said.
Today we'll look at five common illnesses and some of the foods research indicates can help prevent them.
Colon cancer: Whole grains
Whole grains are full of fiber, antioxidants and important vitamins and minerals. All three parts of the grain (bran, endosperm and germ) are excellent sources of soluble fiber that will help to reduce total cholesterol and LDL or "bad" cholesterol. Soluble fiber also has been shown to help control blood sugar levels to aid in diabetes management. Insoluble fiber is another component of whole grains that is beneficial for colon health and helps maintain regular gastrointestinal motility.
Prostate cancer: Soy
Soy, a bean, is an excellent source of protein and a good alternative to meat products. It contains compounds called isoflavones that have been linked to the prevention of some cancers, including breast and prostate cancer, as well as lowering the risk for heart disease. Soy also has shown to lower total cholesterol levels. Fermented soy, such as miso, is preferred, as it is more easily digested and is better for those with compromised immune systems.
Stroke: Salmon and oil fish
Oily fish such as salmon and albacore tuna are high in omega-3 fatty acids. Omega-3 fatty acids have been shown to lower triglyceride levels and help reduce the risk of heart disease and strokes. Omega-3 fatty acids also help to lower blood pressure.
Heart disease and some cancers: Red wine
Red wine contains antioxidants that have shown to help lower LDL cholesterol and prevent heart disease. Resveratrol is a compound found in red wine that has been isolated in studies as a beneficial component in promoting heart health and possibly preventing some cancers.
Obesity/cancer/heart disease: Green tea
Green tea is rich in antioxidants, such as catechins, which have been linked to prevention of heart disease and cancer. Some studies also have shown that green tea is beneficial in weight loss and weight management by promoting fat breakdown.
Date: Jan 28, 2010
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Copyright © 2010, Chattanooga Times Free Press, Tenn.
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