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– Smoking– High Sodium– ATHEROGENIC DIET (Diet high in fats,

saturated, trans fats AND LOW in fruits, veggies, whole grains)

Many of the same risk factors are related to more than 1 or 2 chronic diseases

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 trans fat lowers blood LDL cholesterol and this reduces heart disease.

• 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)

The DASH Eating Plan

From Sizer & Whitney, 2008

• 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.

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

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…

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.◦ “19Do you not know that your

body is a temple of the Holy Spirit that is in you, whom you have received from God? 20You are not your own, you were bought at a price. Therefore, honor God with your body.”

"God. Ask him... I took good care of myself, the way He wanted me to."