| 10 foods that may impact your risks from heart disease, stroke, and type 2 diabetes | |
| Studies suggest that eating suboptimal levels of 10 foods or nutrients — too much of some and not enough of others — was associated with more than 45% of deaths due to type 2 diabetes, heart disease, and stroke. | |
| Not eating enough of the following foods and nutrients was estimated to contribute to the corresponding percentage of CMD deaths- | |
| nuts and seeds (8.5%), seafood-based omega-3 fats (7.8%), vegetables (7.6%), fruits (7.5%), whole grains (5.9%), polyunsaturated fats in place of saturated fat or carbohydrates (2.3%). | |
| Eating too much of the following foods and nutrients was estimated to contribute to the corresponding percentage of CMD deaths- | |
| sodium (9.5%), processed meat (8.2%), sugar sweetened beverages (7.4%), unprocessed red meat (0.4%). | |
| Eat more of these foods and nutrients- Nuts and seeds, Whole grains, Whole grains, Vegetables, Fruits, Seafood, Polyunsaturated fats in place of saturated fat | |
| Nuts and seeds: Goal = 1 ounce (1/4 cup) per day. Add to oatmeal, whole grain cereal, or salads. Try 1/4 cup as an afternoon snack. | |
| Whole grains: Goal = 4 servings per day (1 serving = 1 slice whole grain bread or 1/2 cup cooked whole grains). Try a variety of whole grains such as barley, millet, quinoa, brown rice. Make ahead, keep refrigerated, and heat for a warm side or add cold to a salad. | |
| Vegetables: Goal = 5 servings per day (1 serving = 1 cup raw or 1/2 cup cooked veggies). Steam, grill or stir-fry vegetables to preserve all their nutrients, or eat them raw. Fill at least half your plate with vegetables. | |
| Fruits: Goal = 4 servings per day (1 serving = 1 medium fresh fruit). Try to have fruit at each meal or between meals. Frozen fruit is also a good option. | |
| Seafood: Goal = 12 ounces per week. Make a sardine or tuna sandwich during the week. Grill or broil seafood kabobs for dinner. Order fish when you eat out. | |
| Polyunsaturated fats in place of saturated fat or carbohydrates: Goal = replace at least 11% of calories from saturated fat or carbohydrates with calories from polyunsaturated fats (the equivalent of about two tablespoons of a healthy oil for someone consuming 1,800 calories per day). Try heathy oils such as canola or olive oil in place of butter. | |
| Eat less of these foods and nutrients- Sodium, Processed meats, Sugar sweetened beverages, Red meat | |
| Sodium: Goal = less than 2,000 milligrams per day. Limit intake of processed, packaged, and fast foods, as well as condiments such as soy sauce, bottled salad dressings, and barbecue sauce. | |
| Processed meats: Goal = 0 servings per day. | |
| Sugar sweetened beverages: Goal = 0 servings per day. Instead of sports drinks, sugar-sweetened coffees and teas, or soda, infuse a large pitcher of water with slices of oranges, lemon, lime, or berries. Plain tea, coffee are also great substitutes. | |
| Red meat: Minimize red meats |