By Grace O
In today’s fast-paced world, where health concerns like cancer, arthritis, and diabetes are on the rise, the adage “you are what you eat” has never been more relevant. “Disease-preventing” foods – those that not only reduce the risk factors for chronic conditions but also help navigate existing health challenges – are important to put on your plate. There’s a wealth of research indicating that the foods you eat can make a significant difference in disease management.
Your diet isn’t just about fueling your body – it’s about protecting it. Here are some steps you can take to fight or prevent disease:
• Adopt a Healthy Dietary Pattern: The first step towards disease prevention is minimizing highly processed foods. Instead, focus on a sustainable, balanced diet that includes a variety of nutrient-rich foods. Remember, good health isn’t reliant on any one food but on a diverse range of foods with different beneficial properties.
• Create a Healthy Plate: Today’s healthy plate has evolved beyond the USDA food pyramid. It consists of half fruits and vegetables, modest portions of high-fiber whole grains, lean proteins, and smaller quantities of healthy fats. This balanced approach supports overall well-being.
• Embrace a Plant-Based Diet: Journalist and author Michael Pollan offers simple advice: “Eat food. Not too much. Mostly plants.” A plant-based diet, which limits or excludes animal products, is proven to reduce inflammation in the body and lower the risk of chronic diseases.
• Explore the Mediterranean Diet: For those who prefer not to “diet,” the Mediterranean approach offers a flavorful, adaptable option. Heavy on fruits, vegetables, lean proteins, and whole grains, this diet has been linked to a decreased incidence of chronic diseases.
• Consider the DASH Diet: Specifically designed for those with high blood pressure, the Dietary Approach to Stop Hypertension (DASH) focuses on fruits, vegetables, whole grains, lean protein, and low-fat dairy while reducing salt intake. This plan is effective in reducing blood pressure and promoting heart health.
TOP DISEASE-FIGHTING FOODS
No matter which dietary plan you choose, incorporating these disease-fighting foods can help minimize your risk of chronic diseases:
• Black Tea: Enhances circulation, may lower triglycerides and bad cholesterol, and could even inhibit the rapid multiplication of cancer cells.
• Brown, Red or Black Rice: These high-fiber rice varieties contain cholesterol-lowering compounds and unique antioxidants that support digestive health and reduce chronic inflammation.
• Legumes: Beans, peas, and lentils are rich in plant-based, high-fiber protein, which can improve blood sugar levels and decrease the risk of diabetes, cardiovascular disease and some cancers.
• Leafy Greens: Collard greens, kale and Swiss chard are packed with fiber and antioxidants, reducing inflammation and supporting eye health.
• Olives and Extra Virgin Olive Oil: A great source of vitamin E and antioxidants, these foods protect against cancer-causing free radicals.
• Salmon: This fatty fish is rich in omega-3 fatty acids, which support cognitive function and reduce inflammation, promoting heart health.
• Walnuts: High in phytonutrients, walnuts are anti-inflammatory and may help prevent chronic diseases like cardiovascular disease and certain cancers.
Blue Zone Vegetable Quesadillas
Yields 2 quesadillas
Quesadillas can be high in fat and calories, but you can lighten them up by adding high-fiber protein and antioxidant-rich vegetables. Inspired by Loma Linda, California’s Blue Zone, this version uses spinach and beans for a hearty base, with spicy salsa for flavor. I top mine with Aztec Chipotle Salsa and Guacamole with Pomegranate Seeds.
Ingredients
• Olive oil spray to coat
• 4 (6-inch) corn tortillas
• 1 cup shredded cheese (Mexican blend or Jack), divided
• 1 cup vegetarian refried beans, divided
• 1 cup roughly chopped fresh spinach, divided
Procedure
1. Coat a skillet lightly with the spray and warm over medium heat. Place 1 tortilla in the pan.
2. Top with ¼ cup cheese, ½ cup refried beans, and ½ cup spinach.
3. Top the mixture with ¼ cup of additional cheese and another tortilla.
4. Press the top tortilla down lightly, then cook for 2–3 minutes on each side or until the quesadilla is golden brown and the cheese has melted.
5. Move the quesadilla to a cutting board and cut into quarters.
6. Repeat to make the remaining quesadilla. Serve hot with your choice of salsa and guacamole.
– Grace O is the creator of FoodTrients, a unique program for optimizing wellness and longevity. She is the author of three award-winning cookbooks. Her latest cookbook is Anti-Aging Dishes from Around the World. You can find more age-defying recipes at Foodtrients.com/recipes. Recipes and photos reprinted with permission of FoodTrients.com and Anti-Aging Dishes from Around the World by Grace O.
