Imagine if the news tonight ran a story about a new cheap wonder drug that could PREVENT you from getting cancer and heart disease. What do you think would happen? Would you run out and grab it, for you and everyone you know? I am sure most people would. Now what if I tell you that this affordable wonder drug ALREADY exists. And it is available to everyone, everyday for most people, right around the corner.
The wonder drug is called: FRUIT AND VEGETABLES. A number of studies have shown a significant link between fruit and vegetable consumption and reduced cancer and cardiovascular mortality. Vegetables may have a stronger association with mortality than fruit. Consumption of vegetables or salad were most protective, while frozen/canned fruit consumption was apparently associated with increased mortality. This study adjusted for a number of other factors such as age, sex, social class, education, BMI, alcohol consumption and physical activity. So eating at least seven portions of fresh fruits and vegetables per day may lower your risk of dying from cancer by up to 15% https://www.ncbi.nlm.nih.gov/pubmed/24687909
Another study found that total fruit and vegetable intake was inversely associated with risk of cardiovascular disease, this means that eating more fruits and veg may LOWER your risk of developing heart disease. Heart disease is the biggest killer of people around the world and yet doesn’t get the publicity that cancer does. Of the food groups analyzed, green leafy vegetable intake showed the strongest inverse association with major chronic disease and cardiovascular disease. It looks like just increasing your servings by only one more day you can reduce your risk of cardiovascular disease.
Easy ways to increase your vegetable intake:
- Throw a few handfuls of baby spinach through your dinner – baby spinach wilts easily so you really don’t need any extra cooking. Just toss into a hot dish, stir through and viola!
- For a pasta dish, half the pasta amount and replace with steamed cauliflower – the white cauliflower can easily “fool” your mind into thinking you are having a nice big comforting bowl of pasta
- When making a meat dish, half the meat portion and add in extra mushrooms – mushrooms have a lovely meaty flavor when cooked with sauces.
- Make more soups! There is no easier way to eat more vegetables than to throw a whole heap in a pot and cook them up.