You are what you eat—a phrase that reminds us of the profound impact food has on our health and well-being. The choices we make at the dinner table can shape our bodies and influence our risk for various lifestyle diseases, such as heart disease, diabetes, and obesity. While we may not have control over genetically transferred diseases, we can take proactive steps to improve our overall health through mindful dietary adjustments.

Incorporating simple changes into our daily routines can significantly reduce the risk of developing these conditions. From swapping out processed snacks for fresh fruits to embracing more whole grains, these easy diet tweaks are not about drastic overhauls, but rather about making smarter, more nourishing choices.

 

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Easy Tweaks to Lower the Risk of Developing Lifestyle Diseases 

 

Consumption of Less Processed Foods to Lower Diabetes Risk

According to a 2024 study published by the University College London, people who eat more ultra-processed foods (UPF) are at increased risk of developing type 2 diabetes, but this risk can be lowered by consuming less processed foods instead.

Less processed foods are foods that are closer to their natural state. Fresh fruits and vegetables, whether consumed raw, frozen, or dried, form the cornerstone of this category. Whole grains like brown rice, quinoa, and oats, along with whole grain bread, provide essential nutrients and fibre. Legumes such as beans, lentils, and peas, and nuts and seeds, including almonds, walnuts, chia seeds, and flaxseeds, come under this category.

 

Related story: The Diabetes Guide: How to balance Your Blood Sugar

 

Moderate Consumption of Coffee to Reduce the Risk of Cardiometabolic Diseases

According to a 2024 study published by The Endocrine Society, consuming moderate amounts of coffee and caffeine regularly may offer a protective effect against developing multiple cardiometabolic diseases, including type 2 diabetes, coronary heart disease and stroke.

This is because coffee and caffeine are rich in antioxidants and may improve insulin sensitivity, which helps regulate blood sugar levels. 

 

Higher Consumption of Mushrooms to Lower the Risk of Cancer

According to a 2021 study published in Advances in Nutrition, higher mushroom consumption is associated with a lower risk of cancer. Also, any variety of mushrooms has the same results irrespective of their amino acid content.

The same study found that individuals who ate 18 grams of mushrooms daily had a 45 per cent lower risk of cancer compared to those who did not eat mushrooms.

 

Related story: Everything You Need to Know About Skin Cancer

 

Consumption of Nuts Twice a Week to Lower Cardiovascular Risk

In a 2019 study published by the European Society of Cardiology, eating nuts at least twice a week is associated with a 17 per cent lower risk of death from cardiovascular disease.

Nuts should be fresh because unsaturated fats can become oxidised in stale nuts, making them harmful. One can check if nuts are rancid by simply smelling or tasting them. Rancid nuts have a paint-like smell and bitter or sour taste.

 

Eating Higher Amounts of Fruits and Vegetables to Lower Breast Cancer Risk

According to a 2018 study published by the International Journal of Cancer, women who eat a high amount of fruits and vegetables each day may have a lower risk of breast cancer, especially of aggressive tumours.

The study also found that cruciferous vegetables such as broccoli, and yellow and orange vegetables, had a particularly significant association with lower breast cancer risk. 

 

Related story: Preventing Breast Cancer

 

Incorporation of Mediterranean Diet to Lower All-Cause Mortality 

A 2024 study published by the JAMA Network found that participants who had a greater Mediterranean diet intake had up to 23 per cent lower risk of all-cause mortality, with benefits for both cancer mortality and cardiovascular mortality.

The Mediterranean diet consists of a diverse, plant-based approach that emphasizes a variety of foods, including nuts, seeds, fruits, vegetables, whole grains, and legumes. Olive oil, particularly extra virgin, serves as the primary source of fat. This diet also includes moderate amounts of fish, poultry, dairy, eggs, and alcohol, while limiting the consumption of meats, sweets, and processed foods.

 

Consumption of MIND Diet to Lower Cognitive Impairment Risk

In a 2024 study published by the American Academy of Neurology, individuals whose diet more closely resembles the MIND diet may have a lower risk of cognitive impairment. The MIND diet is a combination of the Mediterranean and DASH diets. 

This MIND diet includes green leafy vegetables like spinach, kale and collard greens, whole grains, olive oil, poultry, fish, beans and nuts. Also, it prioritises berries over other fruits and recommends one or more servings of fish per week.

 

Related story: How to Resist Toxic Diet Culture

 

More Consumption of High Fat Dairy Products, Fruits, Vegetables and Whole Grains to Lower the Risk of Diabetes 

Another 2014 study by the European Association for the Study of Diabetes (EASD)  concluded that people with the highest consumption of high-fat dairy products —eight or more portions per day -- have a 23 per cent lower risk of developing type 2 diabetes than those with the lowest consumption —one or less per day. Also, the same study suggests that plant sources of fat are a better choice compared with animal sources.

This is because replacing saturated fat with monounsaturated and polyunsaturated fats might be favourable in the prevention of type 2 diabetes.

As per the 2020 study published by the BMJ, higher consumption of fruit, vegetables and whole grain foods are associated with a lower risk of developing type 2 diabetes.

The same study also found that every 66 grams per day increase in total fruit and vegetable intake was associated with a 25 per cent lower risk of developing type 2 diabetes.

 

Need all your wellness solutions in one place? A whole new world awaits just a click away.