Healthy Eating and Disease Prevention are Strongly Connected

Gloria Swader, M.D., Internal Medicine, Columbia St. Mary’s

Posted: Nov. 1, 2006

There’s no mistaking the fact that a diet rich in fruits, vegetables and healthy fats has myriad benefits to the human body. Countless research has shown the importance of a healthy diet in the prevention of an array of disease. Yet time and again, I see people in my office with health conditions that could have been minimized, or perhaps prevented altogether, with a better diet and proper exercise. A good diet helps people look and feel better. If you feed your body well, it will reward you with energy, wellness and weight control.

Evidence continues to come forth that suggests the more fruits and vegetables you consume, the lower your risk for heart disease. Studies have shown risk of ischemic heart disease (narrow heart arteries) can drop 15 percent with a diet rich in fruits and vegetables. A lower risk of stroke also has been associated with those who eat five servings a day, compared with people who eat three or less.

Potassium (for healthy muscles and energy), folate (a vitamin that helps form red blood cells), antioxidants (for help preventing cancer) and fiber (to reduce heart disease, diabetes and constipation) are all important building blocks to strength and health. In fact, for fiber alone, I recommend women consume at least 25 grams daily; men 38 grams. Good sources of fiber include barley, beans, oatmeal and oat bran.

Most people worry about the amount of dietary fat they take in. Unfortunately, the biggest mistake I see people make, is relying on take-out food, fast food and processed food as a main staple in their meal planning. These types of foods are loaded with saturated, or “bad” fat. Bad fats have a huge impact on a body’s cholesterol level, and thus a person’s risk of heart disease. Transversely, “good” fats, such as olive oil, canola oil, olives, fish, nuts and seeds can raise your HDL (good cholesterol) levels and decrease your risk. About 30 percent of your total calories each day should come from these good fats.

Replacing red meat with poultry or fish, cooking with olive and canola oil and adding fruits and vegetables to every meal are some easy ways everyone can start maintaining a healthy, disease-controlling diet.

When grocery shopping, read food labels and look for mono- or poly-unsaturated fats. Avoid trans fatty acids. In addition, add lots of water and at least 30 minutes of exercise regularly to your lifestyle to reap the rewards.

Along with the challenge of avoiding take-out food, many people are often concerned about how eat healthy impacts their pocketbook. Pre-packaged processed foods, red meat and fast food are often just as expensive as fresh fruits and vegetables, especially those that are in season. In addition, the long-term health benefits of eating well, in my opinion, more than makes up for any extra dollars spent on fresh food, or even medical care as a result of a poor diet.

When it comes to staying healthy and controlling or preventing illness, I stress to all my patients that there is no substitute for a well-rounded, healthful diet paired with exercise.

Gloria Swader, M.D.
Internal Medicine
Columbia St. Mary’s
414-326-1745

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