Chronic diseases and what you can do to help reduce the risk. All your life you’ve probably heard that a balanced diet is essential to your health. Have you ever asked yourself why? Have you ever wondered what the benefits are and how to accomplish this balance? Can you help reduce the risk of chronic diseases by adjusting your diet? Studies show that you can.

Fruits, vegetables, whole grains and legumes (dry beans and peas) are essential to your diet for several health reasons. Including these in your daily diet may actually help reduce the risk of several chronic diseases, including stroke and other cardiovascular diseases, type 2 diabetes and certain cancers (mouth, throat, lung, esophagus, stomach and colon-rectum).

As the body ages, changes occur in the gastrointestinal tract reducing absorption of nutrients and slowing down intestinal motility. Fruits, vegetables, whole grains and legumes are fiber rich. Studies show that fiber rich diets may reduce the risk of heart disease, prevent constipation and stimulate intestinal motility. Studies have also shown that a high fiber diet helps to lower cholesterol levels and regulate blood glucose levels.

A healthy, balanced diet is one that includes a variety of fruits, vegetables, whole grains, legumes, fat-free or low-fat dairy products, lean meats, poultry, fish, eggs, nuts and seeds while being low in saturated fats, trans fats, cholesterol, sodium and added sugar.

The Institute of Medicine of the National Academies recommends that the total fiber intake for adults older than 50 should be at least 30 grams per day for men and 21 grams per day for women along with 8-10 glasses of water, fresh juice, herbal teas and other non-caffeinated liquids.

These are all suggestions for a healthier lifestyle. Consult your doctor before changing your diet.