The United States ranks ninth in the world for life expectancy.
habits
habits
For most of us, we develop poor eating habits at a very young age. Although our parents may have had a lot to do with these habits throughout our development years, at what age should we start recognizing just how bad they may affect our health over time.
When we are young, we think we’re pretty invincible …and we’re going to live forever, the consequences for poor eating habits (the lack of good nutrition) are too far off in the future.
Most of us know that the food we eat gives our bodies the information and fuel it needs to properly function. If it does not get the right information, our metabolic processes can suffer and our health can decline.
It is essential to have good nutrition based on healthy eating habits to enable you to stay healthy and live a longer, active life.
health
poor nutrition
01
Poor nutrition; consuming foods that do not have the nutrients we need most. These foods include ones that are low in fiber and vitamins or are high in fat, sugar, and salt.
While many of the packaged foods we purchase at the grocery store truly satisfy taste buds, the way these are packaged and stored may strip the food of the nutrients our body requires and eliminate your chance of healthy weight loss.
Poor nutrition can also be caused by overeating. If you are taking in more calories than you are burning each day, even if these are the “right” foods, can eventually cause weight gain and lead to obesity. If you suffer from being overweight or obese, this can lead to diabetes and heart problems.
On the other hand, if you are under-eating you could be depriving your body of the nutrients it needs. Those who suffer from diseases such as anorexia or bulimia are just as much in jeopardy of heart complications and disease as those who overeat.
how it affects us
overweight or obese
tooth decay
high blood pressure
high cholesterol
heart disease and stroke
type-2 diabetes
osteoporosis
some cancers
depression
eating disorders
exercise
heart attacks
01
Certain types of food can cause your heart to pump harder and exert more energy. This could eventually lead to heart failure and a heart attack.
Sodium intake plays a major role in affecting your heart rate and blood pressure. By consuming salty foods, your body will retain water to dilute the blood volume. This causes more blood to circulate throughout your body and your heart to work harder.
Americans on average consume over 3,400 mg of sodium a day. Most of these are pre-prepared and processed foods.
A diet that is high in saturated and trans fats will elevate your bad cholesterol (LDL) and could lead to the hardening of arteries and plaque forming on the inner linings of blood vessels which will further narrow them. The narrowed openings mean that as the heart receives the blood it must work harder to maintain blood flow in order to pump blood through the narrowed channels.
Not maintaining a healthy diet could increase your risk for various cancers. Studies have found that for every 10% increase in consumption of ultra-processed foods there was a 12% higher risk for cancer in general and an 11% increased risk for breast cancer.
While these foods can cause harm there are foods that can help improve your health and heart function. Healthy fats such as olive oil and whole grains can help lower your cholesterol and help prevent plaque from forming in the arteries. By improving the blood flow, your heart will be able to pump blood easier causing less strain and stress on your heart which could eventually lower your heart rate.
Poor nutrition can affect your health in many ways, not only can it lead to certain diseases but it can also affect your mental health, energy levels, complexion, and your overall well-being. In the short term, poor nutrition can contribute to stress, tiredness, and our capacity to work.
proper nutrition
02
Proper nutrition, however, can improve our daily health and wellbeing, as well as increase our ability to lead an enjoyable and active life.
Have you ever been told that healthy eating can transform your life and help you live a longer and more active one? But what does healthy eating actually mean and how do you start putting this into practice and breaking bad habits?
For some, this may be a way to help them lose weight, for others the goal may be to lower their blood pressure, and for others, it may just be to have a healthier, active lifestyle.
The transformation doesn’t happen overnight. It is a gradual process and can be as simple as choosing steamed broccoli as a side instead of loaded mashed potatoes. Or choosing an apple over chips for your mid-morning snack.
helpful tips
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Here are some helpful tips and ideas that will soon have you well on the way to bursting with health and vitality:
- Get more fruits and veggies in your day. Start your morning with a bowl of oatmeal and some blueberries. Aim for two servings of fruit and five servings of veggies each day.
- Eat less saturated and trans fats. Read the labels for the products you are purchasing. You may be surprised at the ingredients and opt for a different brand.
- Eat less salt. Make a conscious effort to put less and less salt on your food, until just a dash is all you need.
- Eat less sugar. Try substituting honey in your coffee and opt for less sugary desserts. For instance, if you are craving dessert, try blending frozen bananas and topping it some strawberries.
- Drink more water and aim for drinking half your body weight in ounces. Choosing water over sugary drinks can help you lose weight, clear your complexion, and, since our bodies are made up of 60% water, you may feel healthier all around.
- Check your portions. Fill half of your dinner plate with a variety of vegetables or salad, add lean protein foods such as meat, fish, chicken or legumes (chickpeas, lentils, kidney beans etc) to take up a quarter of the plate, last add in grain foods such as rice, pasta or noodles to take up the remaining quarter of the plate.
- Plan ahead. One of the main reasons people end up eating fast food or a bag of chips is because they are in a rush. Plan out your meals on the weekends, including your snacks, and purchase only what you need and prep your food. This will not only help you eat healthier, but it will also save you money.
If you are concerned about your nutritional needs, consult with your doctor or a dietetic nutritionist.
5 things affecting our heart