Customize Your Diet for Disease Prevention

Almost every family can identify a relative or two – or perhaps even several – that have been afflicted with a particular disease, whether it’s heart disease, cancer, diabetes or some other life-threatening condition. This may lead people to feel that such diseases are “in the genes,” and that they’re simply unavoidable. However, nothing could be further from the truth. According to sound scientific research, we can, indeed, overcome genetic tendencies towards a number of diseases. In fact, whether or not people actually get a disease is actually strongly dependent on environmental influences – diet especially.

Yes, of all the environmental factors that can affect whether or not you develop diabetes, heart disease or a particular type of cancer, food is the most important. Some studies indicate that proper nutrition can reduce the incidence of colon cancer by 75 percent, breast cancer by up to 50 percent and cancers overall by up to 60 percent.

It often takes only minor changes to see dramatic shifts in the tendency to develop a disease. Patients have lowered their cholesterol by 100 points simply by adding foods such as beans, oatmeal or a daily apple to their diet (because of soluble fiber).

The following are some of the major killer diseases and a dietary approach to overcoming them. Like many people, you might find that major nutritional changes can be very challenging. If so, first start with two or three things that are simple instead of trying to tackle all the steps. By doing so, you will be well on your way to preventing disease and overcoming any inherited genetic susceptibility.

HEART DISEASE

We now know that heart disease is caused by not just one, but at least three major diet-related factors. Most of us are familiar with the relationship of high cholesterol to heart disease. But there is another major contributor to heart disease known as insulin resistance, or syndrome X, which is strongly related to a family history of heart attack (and also associated with diabetes). A third contributor to heart disease is directly related to high levels of an amino acid, called homocysteine, which can damage the thin lining of blood vessels, setting the stage for cholesterol deposits.

So what dietary steps can you take to avoid the big three contributors? First of all, increase your fiber and folic acid intake. Soluble fiber (the kind found in oats, beans and psyllium) fights both the cholesterol and the insulin-associated type of heart disease. This type of fiber literally keeps cholesterol from being absorbed in the body. This is why a bowl of oatmeal in the morning can be so effective in dealing with heart disease.

Insoluble fiber, which is found in bran cereals, is important in slowing the breakdown of carbohydrates into glucose. This can be especially important if you have family members with both diabetes and heart attacks.

Along with fiber, it is also important to increase folic acid in your diet. Folic acid lowers levels of homocysteine, which I mentioned earlier. Green beans, spinach, oranges and asparagus are all high in folic acid. If you don’t get enough folic acid, you can pretty much count on a buildup of homocysteine in your body. (I strongly recommend a daily folic acid supplement to keep your blood level constant.)

Secondly, reduce refined, low-fiber carbohydrates and animal-source protein that is high in fat. Refined carbohydrates include all sugary snack foods like cakes, cookies and sodas which, over time, can increase insulin resistance and contribute to heart disease. Meats, especially red meats, can be high in both saturated fat and cholesterol. Processed meats, like cold cuts, also contain very high levels of sodium, which can increase blood pressure. Choose lean, unprocessed meats wherever possible.

“Diets that are high in fiber and whole grains can dramatically reduce your chance of developing the common type 2 diabetes (adult-onset).”

Finally, if you really want to take a big step forward in preventing heart disease, replace unhealthy fats with healthy ones. Monounsaturated fats, such as those found in olive oil and avocados, and the omega-3 fats found in salmon and other fatty fish, are the heart-friendly fats. The omega-3 fatty acids have actually been found to relax and enlarge arteries, stop blood clots, reduce triglyceride levels, prevent certain kinds of arrhythmias and elevate good HDL cholesterol levels.

HIGH BLOOD PRESSURE

If you want to drop your blood pressure almost as much as a prescription medication, add at least 10 servings of fruits and vegetables daily to your diet. Choose from green, yellow, orange, purple and red and mix them daily.

“Food intake probably plays a greater role in colon cancer than any other single cancer.”

Also, increase your intake of fiber and low-fat dairy products. Studies show that patients who decreased their blood pressure the most consumed at least two servings of low-fat or fat-free dairy products in addition to the 10 servings of fruits and vegetables daily.

Finally, decrease salt. About half the people that develop high blood pressure are sensitive to salt and should limit their sodium intake to two grams daily. (The new Dietary Guidelines for Americans 2005 recommend limiting your sodium to less than 2,300 milligrams, about one teaspoon of salt, and, at the same time, consume potassium rich foods, such as fruits and vegetables.

DIABETES

Diets that are high in fiber and whole grains can dramatically reduce your chance of developing the common type 2 diabetes (adult-onset). Brown rice, beans, fruits and vegetables, and soluble fiber cereals (such as oatmeal and oat bran) are particularly helpful. And, once again, monounsaturated fat, like that found in olive oil and almonds (just 10 a day), is very useful.

It’s also very important to decrease sugar and low-fiber carbohydrates. Obviously, the simple sugars, such as soft drinks and fruit juices, can cause sharp spikes in blood sugar levels. Interestingly, a baked potato will increase blood sugar levels nearly as fast. Refined cereals and white breads should also be limited, or avoided completely.

BREAST CANCER

The strongest breast cancer prevention comes from consuming soy products, broccoli, cauliflower, Brussels sprouts, onions, spinach and citrus fruits.

In addition, you should decrease your intake of saturated fat. High saturated-fat diets correlate strongly with an increased risk of breast cancer. Women should keep their fat intake at 30 percent of total calories and their fats should come, once again, from monounsaturated sources, like olive oil, and omega-3 fatty acids found in cold-water fish such as salmon and tuna. (A Swedish study, in fact, found that monounsaturated fats could cut breast cancer risk by nearly 45 percent!)

COLON CANCER

Food intake probably plays a greater role in colon cancer than any other single cancer. The goal here is to minimize the exposure of the colon wall to bile acids, which are the fat-binding chemicals secreted by the gallbladder. You can do this best by increasing your fiber intake.

Fiber does a very simple thing: It speeds the passage of food through the digestive tract and helps dilute cancer-causing chemicals. In the case of colon cancer, insoluble fiber, such as wheat bran, seems to have a particularly strong preventive role.

Vegetables, such as broccoli, Brussels sprouts and cabbage, are also strong preventives.

In addition to increasing your fiber, you should decrease your intake of sugar. High sugar diets have been found to increase the risk of colon cancer. Sugar tends to slow down the transmit times in the colon.

Finally, limit or avoid grilled meats (and limit your consumption of red meat as well as saturated fat). Grilling, frying and barbecuing can produce chemicals, called heterocyclic amines (or HCA), which are known cancer causing agents in the digestive tract. The smoke from grilling is a major source of these substances. Asian countries that consume a lot of smoked products have high rates of cancer, especially cancers of the gastrointestinal tract.