Diet Linked to Mortality

When you follow our program one thing you will notice right from the start is that your consumption of produce increases, and we also encourage general healthy eating practices like including whole grains, nuts and seeds along with lean protein.  Not only do these foods help with weight loss and weight maintenance, but they are important to aiding in longevity.  Were you aware that there are dietary factors that are linked with major diseases and premature death in the United States?

Sadly, there are particular dietary factors that are associated with more deaths from some diseases.  For example, it was found that the most deaths from heart disease were from low consumption of nuts and seeds, as well as seafood and a high consumption of processed meats, sugar-sweetened beverages, and sodium. Another example is deaths from stroke were associated with a low produce intake from fruits and vegetable and high sodium intake.  Lastly, with type 2 diabetes the most deaths were from a diet low in whole grains and high in processed meats and sugar-sweetened beverages.  Hopefully, this information will inspire you to make any necessary changes.

With that in mind, here is a list of 10 factors associated with increased mortality:

1. High in sodium

2. Low in nuts/seeds

3. High in processed meats

4. Low in seafood omega-3 fat

5. Low in vegetables

6. Low in fruits

7. High in sugar-sweetened drinks

8. Low in whole grains

9. Low in polyunsaturated fat

10. High in unprocessed red meat

Regarding diet, there is no quick fix.  However, over time we can develop healthy eating habits.  To start, compare your current eating habits to the dietary factors listed above and decide what you can do to improve them.  For example, could you include more produce in your regimen? Or could you snack on nuts and seeds instead of chips? Believe it or not, small changes add up over time.

Reference:  Health & Nutrition Letter, Tufts University, July 2017, VOL. 35, NO. 5, Diet Causing 300,000+ Annual Cardiovascular & Diabetes Deaths (p.1&3).