An Inadequate Diet Is More Harmful Than Smoking And High Blood Pressure

Nia Rouseberg Author: Nia Rouseberg Time for reading: ~3 minutes Last Updated: August 08, 2022
An Inadequate Diet Is More Harmful Than Smoking And High Blood Pressure

In this article, learn more about An Inadequate Diet Is More Harmful Than Smoking And High Blood Pressure. Adequate nutrition is essential for maintaining good health.

Although high blood pressure and smoking are among the highest risk factors for many diseases and early death, poor diet is proving to be a more common cause of health problems. A recent study confirmed that one in five deaths worldwide is the result of a systemic malnutrition.

 

Scientists report that a diet rich in salt but poor in fruits, whole grains, seeds and nuts is associated with a high rate of early mortality. In their research, the researchers used questionnaires in which participants filled out what foods they most often bought and how they prepared their meals. Whether they prefer to eat fresh food or semi-finished and highly processed.


 

The goal of health organizations is to make healthy eating part of the kitchen of every home, and processed foods high in salt, sugar and fat to be a very small part of the diet.

 

For example, when whole grains are not present in sufficient quantities in the diet, a number of diseases such as beriberi, constipation and others are observed. 


Fruits and whole grains are rich in fiber, which is essential for intestinal health, and polyphenols, which have anti-inflammatory effects, their lack in the diet leads to chronic diseases and shorter life expectancy.

 

A high-salt diet is a major problem for the Western type of diet . It leads to a number of cardiovascular diseases. In the countries of Central and South Africa there is a deficiency in the diet of fresh fruits and vegetables, as well as nuts and seeds.

 

Characteristic of the Western diet is the intake of a lot of red meat, processed meats (ham, pastrami, ham, etc.), trans fats, sweeteners, carbonated drinks, processed sugars , etc. All of these foods cause a number of diseases such as diabetes, hypertension and obesity.

 

In the last few years, there have been active campaigns to introduce healthy eating as a way of life. As these habits should be built from an early age. Eating fresh and seasonal fruits and vegetables, whole grains, nuts and seeds is key to health. Here are some of the foods that should be present at the table in every home.

 

Green leafy vegetables - spinach, lettuce, quinoa, purslane, etc. They are an excellent source of vitamins A, C and E, as well as iron, manganese and zinc. They are also a source of antioxidants.

 

Garlic. It is a traditional food for the Bulgarian table. It is rich in manganese, calcium, phosphorus, selenium, vitamins B6 and C, which means that it benefits both the bones and the thyroid gland. It is believed that much of its healing properties come from its sulfur content in biologically active substances such as allicin, which also contributes to the characteristic odor. Other beneficial substances are oligosaccharides, arginine-rich proteins, selenium and flavonoids. There is a study that shows the effectiveness of garlic in over 160 diseases. It is especially effective in viral and bacterial infections.

 

Tomatoes. Also traditional food for Bulgarians. They are full of nutrients, including many useful phytochemicals. Tomatoes are a great source of lutein, zeaxanthin and vitamin C, and also contain vitamins A, E, B, potassium, manganese and phosphorus. Lycopene in tomatoes greatly reduces the risk of heart attack. An interesting fact about it is that when cooking tomatoes, lycopene increases, not decreases.
 

Cauliflower . One serving of this delicious vegetable contains 77% of the recommended dose of vitamin C. It is also a great source of vitamin K, protein, thiamine, riboflavin, niacin, magnesium, phosphorus, fiber, vitamin B6, folic acid, pantothenic acid, potassium and manganese. . Cauliflower can be eaten raw in a salad, baked, boiled, even mashed as an alternative to mashed potatoes.

 

Fish . Different types of fish are rich in useful fats (omega-3), they benefit the cardiovascular, digestive system, as well as our mental health.

 

Other healthy foods that we should consume are legumes, nuts, seeds, various types of meat, eggs, milk and dairy products, olive oil, citrus and all kinds of fresh and mostly seasonal fruits and vegetables.
 

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