Eating the most nutritious foods can be one of your best insurance policies against getting cancer or heart disease.Many factors influence the onset of cancer and heart disease, such as heredity, lifestyle, stress and obesity. Making healthy food selections for good health is something you can control on a daily basis. The preferred diets are similar for cancer prevention and heart disease prevention according to the American Heart Association and the American Cancer Society.
Liefstyle in General
According to the American Cancer Society and The American Heart Association there are many factors that you can control to avoid heart disease and cancer. Smoking is one thing you can avoid or quit if you have been smoking. Exercising on a regular basis is good for general health and a healthy immune system. Controlling your weight, and managing stress are high on the list for avoiding both of these diseases.
Benefits of Plant Food
According to The American Cancer Society, if you eat a diet with a high consumption of vegetables and fruit it will have a protective effect against cancers of the gastrointestinal and respiratory tract. The American Heart Association agrees that a diet with a high content of fruits and vegetables is one of the best weapons to fight cardiovascular disease. Fruits and vegetables contain many vitamins, minerals and antioxidants to help lower blood pressure and lower cholesterol, and they are low in calories, which helps to keep your weight in a prescribed range.
Best Protein Sources
Protein is important in your diet whether you get it from animal sources or vegetable ones. Legumes that are rich in protein include black beans, lentils, pinto beans and navy beans, and they have no cholesterol. For animal protein choices, select skinned chicken and turkey breasts, lean cuts of meat and fish, which is high in omega-3 fatty acids. Both The American Heart Association and The American Cancer Society agree that these are among the best selections for protein.
Fats in your diet
Dr. Michael Miller of the Maryland Heart Center reviewed a U. S. government study and found that a low fat diet does not significantly reduce the risk of breast cancer, heart disease and other cancers. The big concern is the type of fats you are consuming. He suggests avoiding saturated and trans fats as much as possible. The total content of fat in one's diet should be no more than 30 to 35 percent. You should eat monounsaturated and polyunsaturated fats found in nuts and oils such as olive, canola and peanut oil.
Other Suggestions
he American Heart Associations and American Cancer Society agree that having a diet rich in whole grain breads, brown rice and different grains will aid in preventing both diseases with their huge amounts of vitamins and minerals. Alcohol consumption should be kept down to two drinks per day for men, and one drink for women.
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