Good Lifestyle

Cardiopathy and type 2 diabetes often go hand in hand, likeSimilar risk factors Contribute to everyone.

Diabetes andcardiopathy are considered noncommunicable or chronic diseases. Unlike viral infections such ascommon cold or diseases of influenza or even infectious people such asCOVID-19 [Feminine-What are caused by one thing, chronic diseases are caused by a collection of risk factors.

"Although there are risk factors that people are born with or can not change, [such as] age, sex, [and] family history, the way we live, you move and eating also contribute to the risk of contracting these conditions -Exprima-face when people have more than one risk factor, "saysBecky Ramsing, MPH, RDN and main program agent of the Johns Hopkins Center for a liveable future.

But most of the risk factors - including diet, physical activity and smoking - are largely avoidable, depending on the ramp. (In touch:100 recipes the easiest you can do)

What are simple means of preventing heart disease and diabetes?

The diet plays an important role in the prevention of chronic diseases. For example, while eating a pint of ice cream from time to time of some time will not necessarily increase your risk, regularly eating these types of unhealthy foods most likely.

"Studies show that people who regularly eat whole grains, vegetables, fruits, beans and nuts - and less red meat, transformed meat, saturated fats, highly transformed products and sugar - tendency to reduce diabetes and cardiac disease rates, "she says.

PredominatePlant-based diet is an essential way to reduce your risk of chronic disease because foods tend to be higher in fiber, vitamins and antioxidants. Not to mention, herbal foods also tend to be much lower in saturated greases.

"Red and transformed meats, on the other hand, are raised in saturated fat," says Ramsing. "And eatToo much can increase your risk of heart disease, diabetes and even cancers. "

On the contrary, substituting beans and lentils for red meat can help improve blood sugar levels, which is essential forPrevention of diabetes, as well as cholesterol levels and blood pressure - two main risk factors for cardiovascular disease. Ramsing suggests incorporatingMonday without meat In your weekly routine to help you reduce your meat intake while increasing your plant-based consumption.

"Whole grains may be one of the most important food groups for diabetes prevention," says Ramsing. "Whole grain socket was associated with a risk of type 2 diabetes of 11% and 7% type 2 diabetes per portion of whole grains (16 grams) per day for men and women, respectively. "

If not, how could a plant-based diet help you prevent chronic diseases?

Fruits, vegetables, legumes and nuts help to diversifyintestinal bacteriaAnd have a rich variety of bacteria in your intestine is associated with good health, according to Ramsing. The lower bacterial diversity, on the other hand, is associated with obesity, type 2 diabetes, inflammation and high cholesterol.

"A big part of this is due to the fiber of the regimes rich in vegetables and fruits, which promotes healthy bacteria," she says. "The greases of nuts, seeds, vegetable oils and seafood can also positively influence our guts. They are rich in monounsaturated and polyunsaturated fats, as well as protective phytochemicals andpolyphenols. "

Of course, exercise is also essential for preventing chronic diseases. Go for a quick walk, a jogging around the local track, even cycling for 30 minutes every day every day.

"Although you can not guarantee you, you will not receive heart disease or diabetes, you can dramatically reduce your chances of getting them even if your family does it," says Ramsing.

For more health tips, be sure to check8 ways to support a healthy immune system, according to Harvard .