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Eat yourself healthy - how you can prevent diseases with food

This strengthens the heart and blood vessels It's unbelievable what our most important muscle can do: once a minute the heart pumps the ...



This strengthens the heart and blood vessels

It's unbelievable what our most important muscle can do: once a minute the heart pumps the entire amount of blood through the body, supplying each cell with oxygen, nutrients and antibodies. With heart-healthy meals, everyone can reduce the risk of cardiovascular disease by up to 40 percent. But not only healthy people benefit. Even people who suffer from heart problems can do a lot to support their life engine.

What's on the menu?

The basis is the colorful Mediterranean diet, which is mainly based on a plant-based diet. So: three servings of vegetables and two servings of fruit a day, that's around 650 g of fresh food! Dietary fiber, which regulates the cholesterol balance, is also found in whole grain products (pasta, rice, cereal flakes) and in legumes. Oils and fats keep the vessels young and elastic. At the center of Mediterranean cuisine is olive oil, with rapeseed oil being a good alternative. Instead of meat, you should eat fish more often. And: 30 g nuts a day also strengthen the heart!

That regulates the blood sugar gently

With around 8 million people affected, diabetes is one of the greatest common ailments. Obesity is considered to be the main risk factor for metabolic disease. Because over time, the body fat makes the cells insensitive to insulin, the pancreas then increases production, which ultimately overtaxes them. Fatal: More than half of Germans are too fat, 15 percent of children.

What's on the menu?

Anything that makes the blood sugar level rise less is optimal. It is important to access high-fiber foods: vegetables, lettuce, legumes such as beans and lentils. Whole grain products such as bread, muesli and oatmeal are also recommended. Protein-rich food is very good for weight management: fish and meat fill you up without affecting the blood sugar level. Tofu and quark are also great. Tip: watch out for hidden sugar in pastries, ready meals and salads. Lemonades containing sugar are also unfavorable; they are suspected of promoting diabetes.

That lowers the blood pressure

The tricky thing about the disease: You don't feel high blood pressure, it doesn't cause any symptoms for years, and the diagnosis is often made by chance. Values ​​that are above 140/90 mmHG several times a day are critical. The problem: If high blood pressure is not treated, it damages not only blood vessels, but also other organs such as eyes or kidneys.

What's on the menu?

In general, a wholesome diet with a high vegetable content is ideal. Since salt increases blood pressure, it should be used sparingly! It should not be more than 6 g per day, which corresponds to one level teaspoon. The average consumption in this country is significantly higher at around 12 g. Incidentally, there are large amounts of table salt in industrially produced foods. That means: 80 percent of the supply is “hidden” - in sausage, cheese, bread and baked goods. A good way to save salt: Cook a lot yourself with fresh, unprocessed ingredients - and season with herbs at the end.

The food against cancer

A healthy diet can prevent cancer or improve the chances of recovery from an existing illness. You should avoid alcohol as much as possible, because it acts - even in moderation - as a cell poison. Red meat is also suspected of causing colon cancer, especially if it has been grilled, so that substances develop that are carcinogenic. Obesity also makes tumors more likely. People who have a large waist and a BMI of 30 or over also have a higher risk of cancer than lean people.

What's on the menu?

A meal plan that contains a lot of fruit, vegetables, whole grain products, legumes, poultry and fish improves the prognosis for breast cancer patients. However, those who eat a lot of fine flour products, red and processed meat such as salami and dairy products with a lot of fat have poorer healing prospects. Coffee and broccoli also have a positive influence. Beetroot contains valuable polyphenols; Turmeric has been shown to fight cancer cells under laboratory conditions.

That'll cure your cold

"Drink a lot!" Is the most common advice when you have a cold. Getting rid of the viruses is not just about drinking enough fluids. Before or during the cold season it is important to eat the right thing so that a cold or flu doesn't stand a chance.

What's on the menu?

Many people first spoon a plate of chicken soup when they have a cold or flu. That's right! Because it tastes delicious, you take in liquids and research has even proven that the substances it contains actually make a cold subside faster. The light-colored chicken contains more cysteine, a component of acetylcysteine. The best thing to do is to slice in another bulb of ginger, because it fights viruses, has an anti-inflammatory effect and stimulates blood circulation. Garlic should also be on your diet, because the ingredient allicin is considered a natural virus inhibitor.

Vitamin C supplements, on the other hand, are usually superfluous, as enough vitamin C is already consumed in the daily diet (two apples a day cover the requirement) and vitamin C in tablet form is not as high quality as that from food. Zinc also strengthens the immune system and is anti-inflammatory. Zinc is found in legumes, whole grain products, oysters, liver and meat as well as in nuts, seeds and cheese.