Experts insist that the best way to prevent diseases is by eating a healthy diet, which includes fruits and vegetables and in which saturated fats, flour and sugar, among other components, lose prominence.
According to data from the Food and Agriculture Organization of the United Nations (FAO), it is estimated that insufficient intake of fruits and vegetables is the cause of around 14% of deaths from gastrointestinal cancer worldwide, from 11 % of deaths due to ischemic heart disease and 9% of those registered due to cerebrovascular accidents.
Thus, eating healthy and doing physical activity help prevent the development of conditions that affect the normal performance of various organs of the body. Some of the foods that fulfill this purpose are the following:
Nuts
These products are ideal, according to specialists, to prevent heart-related health problems. The Mayo Clinic research institute ensures that these products contain unsaturated fatty acids and other nutrients that help prevent the development of cardiovascular disease.
Scientific evidence has found that frequent consumption of them decreases the levels of inflammation related to heart disease and diabetes. Including them in a balanced diet helps improve artery health, decrease inflammation related to heart disease and the risk of blood clots, lower the chance of high blood pressure, reduce the risk of premature death from heart disease, and also Lower unhealthy cholesterol levels.
Other heart-healthy foods include broccoli and beets, due to their content of vitamins A, C, and E, various amino acids, and potassium and zinc.
citrus fruits
Fruits rich in vitamin C such as oranges, lemons, tangerines, grapefruit, strawberries, papaya and pineapple are key in the prevention of diseases such as anemia, since they help enhance the absorption of iron present in food. at the intestinal level, specifies the wellness and health portal Thy Health. The intake of these products should be done in a complementary way to those that contain iron, a key mineral to deal with this condition.
That list includes, for example, lean red meat, beets, chicken liver or heart, dark vegetables such as parsley, spinach and arugula, and black beans.
blueberries
These fruits have great nutritional contributions to the body. They are prized for their vitamin C, fiber, potassium, iron and calcium content. The portal body mind indicates that they strengthen the immune system and protect the health of the heart, digestive system and brain.
The polyphenols and fibers that blueberries provide help reduce LDL cholesterol levels, called “bad” and triglycerides in the blood, minimizing the risk of cardiovascular diseases.
In addition, they help prevent diabetes. a newspaper article The universal mentions a study published in the academic journal Nutrition Journalaccording to which consuming this fruit improves insulin sensitivity in obese people who are resistant to this hormone, which is responsible for controlling blood sugar levels.
Olive oil
In addition to promoting heart health thanks to its monounsaturated fats, this food reduces the risk of Alzheimer’s disease, protects the liver, prevents arthritis and reduces blood cholesterol levels. portal information Medical News Today ensures that a diet rich in this type of oil helps reduce the risk of cardiovascular disease, high blood pressure or heart attacks.
