How to Use Nutrition to Prevent Disease

A healthy diet and a good understanding of nutrition can help fight off a wide array of diseases, including type 2 diabetes, high blood pressure, high cholesterol, and cardiovascular and coronary heart disease. Proper nutrition and regular exercise can greatly reduce the risk of these conditions or eliminate them completely. It takes hard work and dedication to stick with a healthy diet and exercise program, but it pays off.

Things You'll Need

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Instructions

• 1

  Educate yourself. Read reliable books and articles about healthy nutrition and diet. Reliable sources are usually registered dietitians and medical doctors.

• 2

  Eat whole grains, which are high in fiber and can reduce blood pressure. Whole grain foods include whole wheat pastas and breads, brown rice and oatmeal.

• 3

  Eat fresh fruits. Fruits are high in antioxidants and fiber. Fresh fruits also have less sugar than canned, which can affect blood sugar levels.

• 4

  Eat vegetables. Vegetables are high in fiber, which aid in digestion and keep you feeling full.

• 5

  Eat and drink fat-free or low-fat dairy products like skim milk and low-fat yogurt. Regular dairy products are high in saturated fat, which increases cholesterol, but low-fat and fat-free dairy helps fight diseases like osteoporosis.

• 6

  Exercise. Diet alone can help you lose weight, but physical activity increases the good HDL cholesterol, decreases blood pressure and improves cardiovascular health. It also fights diseases like osteoporosis and type 2 diabetes.

• 7

  Visit the doctor. It's important to know your numbers. Get a cholesterol test (total cholesterol should be less than 200 mg/dL) and get your blood pressure checked (healthy levels are less than 120 mm Hg / less than 80 mm Hg). Being in tune with your numbers lets you monitor your progress and risk for disease.