Although genetic predispositions may increase the risk of disease, a well-designed diet can help you reduce that risk.
1. Cancer: People should consume high-fiber foods, such as legumes and whole grains, as well as foods rich in vitamins A and C, like fresh fruits and vegetables. These have all shown to help fight against colon and breast cancer.
2. Diabetes: If one parent has diabetes, there is a 10-20% chance of developing the disease. If both parents have it, the risk increases to 50%. The best preventive method is to maintain a healthy weight.
3. Heart Disease: To lower the risk of developing heart disease, you should trim the fat from meats and reduce the intake of saturated fats and hydrogenated fats from animal sources. The calories from fat should be limited to 30% of the total daily calories.
4. High Blood Pressure and Stroke: For some people with high blood pressure, maintaining a healthy weight is a top priority, followed by controlling salt intake. Most Americans consume too much salt, although only 25% of people with high blood pressure are sensitive to sodium. For any family with a history of high blood pressure or stroke, it is best to limit daily salt intake to 2-3 grams per person.