Reduce the Risk of Chronic Disease with Everyday Food Items

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Chronic diseases are conditions with long-term effects, sometimes lasting a lifetime. Chronic disease being ongoing and incurable affects millions of people and one can expect many more to be suffering in the coming years. In fact, children between the ages of 5 and 17 are prone to at least one chronic disease in their life.

Many people are now suffering from heart disease, diabetes, or depression. A huge majority of Australians suffer from at least one or two chronic illnesses and a large number of people die due to chronic disease. 

Most chronic diseases are connected to key risk behaviour, which you can prevent by making healthier choices. Quitting smoking, healthy eating, regular exercise, fewer alcoholic beverages, enough sleep, and proper screening of symptoms can all reduce the risk of chronic disease.

Undoubtedly, the food you eat regularly influences developing and reducing the risk of chronic diseases. If you are planning to eat healthily, there are certain foods that you must consume to prevent the risk.

Let us see how different foods help in reducing the risk of various chronic diseases. 

Heart Disease

Coronary heart disease, hypertension, and heart disease coincide. You can prevent heart disease by limiting your use of sodium and adding whole grains to your diet. You could include drinks like green tea, and fruits and vegetables like apples, cauliflower, walnuts, and raisins. These foods are rich in fibre, vitamin E, folate, antioxidants, and minerals, which improve your blood pressure levels and reduce the risk of stroke and heart disease.


Maintaining a healthy weight might reduce the risk of several cancers, including esophageal, colorectal, pancreatic, endometrial, and renal cancer. Consuming foods such as vegetables, whole grains, fruits, and beans reduces the risk of developing cancer as these foods have a high source of fibres and nutrients containing natural plant compounds that protect your body from cancer. You could also go for air-popped popcorn that contains a polyphenol plant compound that effectively helps in fighting cancer. It is also recommended to limit the consumption of high-sugar drinks, such as juice and soda. 

Alzheimer’s and Dementia

Like your body, your brain also requires proper nutrition to function at its best. If you follow a healthy diet, you could help prevent the early onset of Alzheimer’s disease or dementia. An appropriate diet includes an abundance of fish, white grains, nuts, olive oil, and lots of locally sourced food. Fruits and nuts are also good sources of nutrients for your brain. Following a Mediterranean diet often helps in cutting the risk of developing dementia.


Diabetes is a condition where your bloodstream has high glucose or sugar. Blood glucose is the primary source of your energy that comes from food. Insulin, produced by the pancreases, is responsible for making the hormone that breaks the glucose from food and helps your cells use energy. Although there are medications to control chronic disease, there are certain foods which, when consumed, help in maintaining blood sugar levels. Fresh products, such as beans, fruits and vegetables, and lean proteins, help lower blood glucose levels. Healthcare advisors suggest consuming a diet rich in all types of nutrients. Also try to avoid consuming sugary and starchy carbohydrates, drinks containing high sugars, and processed foods, as these can increase sugar levels in the bloodstream.


Depression is a common yet serious medical condition, negatively affecting your feelings, thoughts, and actions. Fatty fish, yogurt, nuts, seeds, lean proteins, and vegetables help reduce depression. These foods are rich in healthy omega-3 fatty acids, probiotics, proteins, and other minerals that prevent the development of depression. Cutting down on sugar, dairy products, and caffeine can also help.

Gall Bladder and Osteoporosis

Consumption of foods rich in fibre and proteins, as well as low-fat dairy products all help in preventing gallbladder malfunction. Healthcare experts recommend adding more calcium, protein, and vitamin D into your diet, as these foods can help increase bone strength and reduce the risk of bone diseases, such as osteoporosis.


Many don’t understand the importance of diet and how eating the right food helps in reducing the development of chronic diseases. Choosing nutritious foods and maintaining a healthy lifestyle will make you feel better, offer more energy to your body, and increase your lifespan drastically.


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