Non-Communicable Diseases (NCDs) describe diseases that are not transferred between people. There are four primary type of NCDs: cardiovascular diseases, chronic respiratory diseases, diabetes, and cancers. They contribute to 75 percent of global deaths, which is about 38 million people a year. A certain portion of NCDs develop due to your genes, but the majority can be contributed to your diet.
An unhealthy diet combined with physical inactivity are primary risk factors for developing NCDs. Together, they elevate your body’s blood lipid levels, raise blood pressure, increase blood glucose levels, and lead to obesity. The last century has seen a rise in unhealthy eating habits alongside the development of food technologies. Processed foods and sugar laden foods have become extremely prevalent to the point that they are now the norm all over the world, while eating whole foods is on the decline.
Many NCDs can be prevented or even reversed by maintaining a healthy and nutritious diet. Your body uses the vitamins and minerals it receives from your diet to keep its systems running properly and to prevent the development of diseases. It may be intimidating to take your diet into your own hands. But it can actually be a simple thing if you follow a few guidelines.
Guidelines to Maintaining a Healthy Diet
There are many different healthy diet options available, but typically there are a few things that all healthy diets have in common:
Avoids Processed Foods
Processed foods are more responsible for NCDS than anything else. Canned foods, high fructose corn syrup, and other artificial preservatives should be minimized as much as possible.
Whole Grains
Whole grains like oats, cereals, whole wheat bread, etc are carb heavy, but they are also nutrient dense. Refined and processed grains like white bread is nothing but empty calories.
Dietary Fiber
Dietary fiber is responsible for providing your body with a healthy source of energy while maintaining your digestive system.
Protein and Healthy Fats
Protein is the building block of cells in human body. Your body needs it to build and maintain tissue. Healthy fats like olive oil have positive benefits for your body and are a great source of energy.
Vitamins, Minerals, Antioxidants
Vitamins and minerals are the most important things for keeping your body healthy. The best sources for the majority of vitamins and minerals are fruits and veggies. They also have antioxidants which help to kill free radicals that cause cancer.
