Top 10 nutrition & wellness tips to reduce your risk of chronic disease

In 2004 Statistics Canada reported that 70% of children aged 4 to 8 and 60% of kids ages 9 to 13 do not eat at the recommended amount of fruits and vegetables per day. But why would we expect them to since over half of adults do not get the minimum amount of fruits and vegetables recommended per day? Eating plenty of fruits, vegetables and whole grains substantially reduces your risk of cancer and is one of the most important ways to keep your heart healthy and prevent diabetes. These foods reduce your blood pressure and protect your arteries from damage thereby reducing your risk of heart attack and stroke. Vegetables, fruits and other plant based foods contain fibre as well as health promoting antioxidants and phytochemicals which protect the cells in your body. The World Health Organization says that 2.7 million deaths per year are attributable to low fruit and vegetable intake.

2. Limit trans and saturated fats

Eating less trans fat and saturated fat is an important way to reduce your risk of cancer and heart disease as well as lower your blood cholesterol levels. Trans fat is found in hydrogenated fats such as baked goods, deep-fried/processed foods, restaurant meals and some margarines. Saturated fat is found in animal based foods such as butter, marbled meat, poultry skin, shortening/margarine and tropical oils.

3. Get more monounsaturated fats and omega-3’s

Omega-3 fats are primarily found in fatty fish and other sources include ground flax seeds, canola oil and walnuts. Omega-3 fast have many health benefits including keeping your blood less sticky and less likely to clot thereby reducing the risk of heart attack or stroke. They are also cancer preventative and may help with many other inflammatory diseases. Monounsaturated fats from foods such as olive oil, nuts, seeds and avocado are also top notch heart healthy choices.

4. Get enough calcium and vitamin D

Getting enough calcium and vitamin D through foods such as milk, soy milk, yogurt or by supplements is important for healthy maintenance of your bones to reduce the risk of osteoporosis. What’s more, getting enough calcium and vitamin D is an important way to keep your blood pressure healthy and reduce your risk of colon cancer among other things.

5. Reduce sodium

Sodium or salt comes primarily from packed, processed and restaurant foods and a smaller amount from what you add to foods. Excess sodium in your diet can raise your blood pressure, increasing your risk of heart and stroke. Salt increases your blood volume that circulates through your arteries, which increases the pressure on the artery walls.

6. Drink alcohol moderately

If you choose to drink alcohol, be aware that moderate levels can be beneficial to reduce your overall cardiovascular disease but high levels can increase your risk of high blood pressure and certain types of cancer.

7. Balance soulful foods

Soulful foods are those we enjoy for non-nutritional reasons simply because they taste good or are part of an emotional response. As the chocoholic dietitian you already know what my favourite soulful food is. Your favourite treats and junk foods can still fit; there is no need to remove these from your diet. The trick is to be sure you are consuming a wide variety of healthful foods and leave space for some of the soulful foods you love. This philosophy will allow you to keep motivated and achieve the health goals you are hoping for.

8. Manage a healthy weight

Carrying extra body weight, especially around your midsection puts substantial strain on your heart. If you are overweight and lost even 5-10% of your body weight, your cardiovascular health typical improves. Managing a healthy weight is also important for protecting against other issues such as diabetes and certain types of cancers.

8. Manage a healthy weight

Carrying extra body weight, especially around your midsection puts substantial strain on your heart. If you are overweight and lost even 5-10% of your body weight, your cardiovascular health typical improves. Managing a healthy weight is also important for protecting against other issues such as diabetes and certain types of cancers.

9. Be active and manage stress

Regular physically activity reduces the risk of high blood pressure, stroke, and coronary heart disease – the latter by as much as 50% according to the Public Health Agency of Canada. Sustained stress over time increases your risk of heart disease and some research suggests it may increase your blood pressure and cholesterol levels.

10. Quit smoking

The Heart and Stroke Foundation say that smoking almost doubles the risk of ischemic stroke and increases plaque build up in the arteries, blood clots, blood pressure, and also makes your heart work harder.

Thanks for reading!

Andrea Holwegner
“The Chocoholic Dietitian”