Brenda Khan
Poor dietary choices, such as consuming excessive amounts of unhealthy fats, sugar, and processed foods, can increase the risk of developing serious health issues. According to the American Heart Association and the World Health Organization, the four leading diet-related causes of death are heart disease, cancer, stroke, and diabetes. These conditions are closely linked to the foods we consume on a regular basis.
| Characteristics | Values |
|---|---|
| Leading diet-related causes of death | Heart disease, cancer, stroke, diabetes |
| Conditions related to diet | Atherosclerosis, high blood pressure, high BMI, peripheral artery disease |
| Risk factors | High intake of saturated fats, trans fats, cholesterol, sugar, processed foods, red meat, animal products, salt, low intake of fruits and vegetables |
| Number of deaths | 1.5 million in 1987 (70% of all deaths in the US) |
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What You'll Learn
Heart disease
Making healthy lifestyle choices and managing health conditions are key to preventing heart disease. Eating a healthy diet is crucial, and this can be achieved regardless of whether food is prepared at home or purchased as a meal. It is important to read nutrition labels and choose foods with less sodium, added sugars, and saturated fats. The Heart-Check mark is a helpful indicator, as it signifies that foods have been certified by the American Heart Association as heart-healthy.
In addition to a healthy diet, increasing physical activity is essential for preventing heart disease. Aim for at least 150 minutes of moderate physical activity or 75 minutes of vigorous activity each week. This can be a combination of both, and it is ideal to spread the activity throughout the week. Physical activity helps maintain a healthy weight and lower blood pressure, cholesterol, and blood sugar levels.
Other lifestyle changes include not smoking or using tobacco or nicotine products and avoiding secondhand smoke. Maintaining a healthy weight is important, as carrying extra weight puts stress on the heart and blood vessels. Calculating your Body Mass Index (BMI) can help determine if your weight is in a healthy range.
It is important to work with a healthcare team to manage and prevent heart disease. They may recommend lifestyle changes, such as diet and exercise modifications, and prescribe medications to lower blood pressure or manage other related conditions like diabetes and high cholesterol.
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Cancer
One of the most well-known dietary risk factors for cancer is alcohol consumption. Heavy or regular drinking increases the risk of developing cancers in the oral cavity, pharynx, larynx, oesophagus, liver, breast, colon, and rectum. The risk is proportional to the amount of alcohol consumed.
Excess weight or obesity is another significant diet-related risk factor for cancer. This is often a result of consuming too many calories, especially from sugar-sweetened beverages, fast food, and diets high in added sugars, meat, and fat. In contrast, a Mediterranean" diet pattern, characterised by higher consumption of vegetables, fruits, legumes, and whole grains, may reduce the risk of cancer by promoting weight loss and maintaining a healthy weight.
Additionally, certain cooking methods can influence cancer risk. High-temperature cooking of meat, including beef, pork, fish, and poultry, produces chemicals called HCAs and PAHs, which are known to cause cancer in animals. On the other hand, cruciferous vegetables like cabbage, broccoli, cauliflower, and Brussels sprouts contain compounds with potential anticancer effects.
During cancer treatment, such as chemotherapy and radiation therapy, maintaining a healthy diet becomes crucial. Cancer and its treatments can affect appetite and body weight, so paying close attention to nutrition is essential. A balanced diet, including plant-based proteins, whole grains, healthy fats, and vitamins and minerals, can help manage side effects like constipation and fatigue and ensure adequate nutrition.
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Stroke
According to the World Stroke Organization, most strokes can be prevented by addressing a small number of key risk factors, with dietary changes being one of the most important. A diet that is mostly plant-based with small amounts of meat and fish is recommended. This is often referred to as a Mediterranean diet and includes fruits and vegetables (5 or more servings per day), oily fish like sardines, salmon or mackerel (at least 2 portions per week), healthy oils like olive oil, tree nuts and peanuts (at least 3 servings per week), and legumes like peas, beans and lentils (at least 3 servings per week).
Excessive intake of salt, sugar and saturated fats are associated with an increased risk of stroke. Salt increases blood pressure, which is the single biggest risk factor for stroke. Sugar and sugary drinks are linked to stroke, obesity and diabetes, which are also risk factors for stroke. Therefore, reducing the consumption of salt, sugar and saturated fats, and avoiding processed foods, can lower the risk of stroke.
In addition to diet, other modifiable factors that can lower the risk of stroke include increasing physical activity and controlling high blood pressure.
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Diabetes
To manage diabetes and reduce the risk of associated complications, it is crucial to control blood sugar levels. Regularly testing blood sugar levels with a continuous glucose monitor (CGM) can help individuals make necessary adjustments to their diet or insulin therapy. Medical advancements have made it easier to manage blood sugar levels and reduce the risk of heart disease, stroke, and other diabetes-related complications.
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High blood pressure
Prevalence and Risk Factors
Dietary Approaches to Stop Hypertension (DASH)
The DASH diet was specifically designed by researchers at the National Heart, Lung, and Blood Institute in the 1990s to address hypertension. This diet emphasizes the consumption of fruits, vegetables, and whole grains while minimizing salty, sugary, and alcoholic treats. Studies have shown that adhering to the DASH diet can effectively help manage high blood pressure.
Nutrient-Specific Recommendations
Potassium, found abundantly in fruits and vegetables, is known to help lower blood pressure. It is recommended to consume a variety of different coloured fruits and vegetables to obtain a diverse range of nutrients. Additionally, fibre intake, particularly from whole grains, oats, beans, lentils, nuts, and seeds, is associated with lower blood pressure and a reduced risk of heart and circulatory diseases. Lean sources of protein, such as chicken, turkey, fish, eggs, and beans, are preferable over red and processed meats for maintaining healthy blood pressure.
Weight Management
Maintaining a healthy weight is crucial for managing high blood pressure. A diet high in fibre and starchy carbohydrates can aid in weight loss, which in turn helps lower blood pressure. Dairy products, when consumed as part of a balanced diet, can also contribute to lowering blood pressure due to their complex combination of nutrients, including calcium.
Medical Management
While diet plays a significant role in controlling high blood pressure, it is not the sole factor. Adhering to prescribed medications and consulting healthcare professionals for additional advice on managing hypertension are important components of a comprehensive approach to treating and preventing this condition.
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Frequently asked questions
The four leading causes of death related to diet are heart disease, cancer, stroke, and diabetes.
Poor dietary choices, such as consuming excessive amounts of unhealthy fats, sugar, and processed foods, can increase the risk of developing these diseases.
Heart disease, also known as cardiovascular disease, refers to conditions that affect the heart and blood vessels. It is often caused by a buildup of plaque in the arteries, which can be influenced by a high intake of saturated and trans fats.
Diet plays a role in the risk of developing different types of cancer. A diet low in fruits and vegetables and high in processed meats can increase the risk of certain cancers.
A stroke occurs when the blood supply to a part of the brain is interrupted or reduced. While there are various causes of stroke, one type, called cerebral thrombosis, occurs when a blood clot forms on top of an arterial plaque in a blood vessel in the neck or head, which can be influenced by diet.
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