Dykibra J. Gaskin, MS, RD, LD/N

 Can your diet affect your risk of developing a disease?

◦  Absolutely!

Degenerative (a.k.a. chronic) vs. Infectious

   Often Irreversible Usually due to poor personal lifestyle choices Related to aging

 Infectious ◦ Microbes, Bacteria, viruses, parasites ◦ ◦ Transmitted person to person via fluids, touching, air, water or food

Cholera, Influenza, etc

.

 Advances in medicine & public health measures have decreased death due to infectious diseases

      ◦ Cardiovascular (Heart) Diseases (All diseases associated with the Heart & Arteries) Type 2 Diabetes Kidney and/or Liver Diseases Cancers Chronic Respiratory Diseases (Emphysema, COPD, etc.) Osteoporosis Many of these chronic diseases are DIET-RELATED!

Your diet can increase your RISK of DEVELOPING these diseases!

 ◦ Risk factors show a correlation with a disease – that is, they occur together with the disease.

Not proven to be “causal”  A diet may contribute to several degenerative diseases.

 A person’s family history and laboratory test results can reveal strategies for disease prevention.

  Over 80 million Americans suffer from CVD Over 1 million Americans die yearly due to CVD more than any other disease.

 ◦ In all forms of CVD, women are affected the most.

Minority women are suffer from CVD more than white women

 ◦ Non-modifiable Genetics or family medical history   But we are not doomed to have what our parents & grandparents have!

Knowing your family history can shed light on what you need to do now!

• Modifiable Risk Factors – – – – – – – – –

(Lifestyle Factors)

Low HDL (Good) Cholesterol Levels High LDL (Bad) Cholesterol Levels Hypertension (High blood Pressure) Type 2 Diabetes Obesity (especially Central Obesity) Physical Inactivity Many of the same risk Smoking High Sodium factors are related to more than 1 or 2 chronic diseases ATHEROGENIC DIET (Diet high in fats, saturated, trans fats AND LOW in fruits, veggies, whole grains)

 ◦ ◦ ◦ ◦ ◦ ◦ ◦ Diet high in fat increases risk of: Overweight/Obesity Type 2 Diabetes Hypertension Cancers High Cholesterol Levels Kidney Failure Complications related to the above

• • • Increases LDL (Bad) Cholesterol Recommendations: – Lowering intakes of saturated fat and fat lowers blood LDL cholesterol and this reduces heart disease.

trans

Dietary Guidelines for Americans

recommend: • • • No more than 10% of calories from saturated and trans fat combined No more than 35% of calories from total fat Less than 300 mg a day of cholesterol

    Our body makes all the cholesterol it needs Don’t need any from our diet!

Mostly found in animal products: eggs, meats, etc.

High intake  Clogged arteries, atherosclerosis (hardening of arteries), heart attack, stroke, heart failure

  ◦ ◦ ◦ Don’t increase bad cholesterol (LDL) in blood the way saturated fats do.

Poly and Mono-unsaturated fats found in nut, vegetable, & fish oils Fish oils are associated with lower risk of heart disease Choose lean/baked fish 1-2 times/week Eat 1/3 C of almonds, walnuts, cashews, flaxseed to increase unsaturated fat intake

• When diets are rich in whole grains, vegetables, and fruits, rates of CVD are low and life expectancies are long.

   High intakes of salt and sodium are associated with hypertension.

As salt intakes decrease, blood pressure drops in a stepwise fashion.

◦ African Americans, people with a family history of hypertension, people with kidney problems or diabetes, and older people respond more sensitively to a reduction in salt.

No one should consume more than 2,300 mg of sodium per day

 To prevent hypertension:        Lower salt intake Lose weight if needed Use alcohol in moderation Increase consumption of fruits, vegetables, fish, and low-fat dairy products Reduce intakes of fat Calcium, potassium, magnesium, and other nutrients seem to also play a role, as does physical activity DASH diet (Dietary Approaches to Stop Hypertension)

From Sizer & Whitney, 2008

The DASH Eating Plan

• • Excess calories from sweets/refined starches  Overweight & Obesity  Increased CVD risk Moderate sugars by: – Choosing Whole Grains instead of white breads, rice & pasta – – – – Limit rolls, corn breads, etc at the table Snack on healthy sweets like fruits, low fat ice cream or frozen yogurt, bake a low-sugar dessert.

Discuss sugar alternatives with physician Watch PORTIONS!

   Eat 1-2 Healthy Snacks daily Include variety from all food groups Prepare and baggy them ahead of time!

 ◦ ◦ ◦ ◦ ◦ ◦ ◦ Choose HEALTHY Snacks!

◦ Fruit or dried fruit Nuts/Seeds Raw Veggies Yogurt Granola bars* (some are high in fat-check labels) Shelf-Stable Cheeses-Laughing Cow Peanut Butter Cheese or PB with Crackers.

1.

½ of your plate should be Veggies/Fruits!

2. Choose Whole Grains!

3. Choose LEAN Protein!

4.

Add more veggies to your day… 5. Choose Low fat Dairy…

Cutting portion sizes can save 50, 100 or more calories….

http://www.doctoryum.com

http://www.diabeticlivingonline.com

  Sugar-sweetened drinks, sodas, sweet teas all have empty calories!

◦ ◦ All calories, no vitamins, no minerals = NO BENEFITS!

Adds additional 400+ calories/day Save $$ and squeeze, lemon, orange, lime or drop a cucumber into your water for flavor! Large Sweet Tea and Large Sprite (32 oz) both = about 300 calories!!

 ◦ 1 Corinthians 6:19-20.

“ 19 Do you not know that your body is a temple of the Holy Spirit that is in you, whom you have received from God? body.” 20 You are not your own, you were bought at a price. Therefore, honor God with your "God. Ask him... I took good care of myself, the way He wanted me to."