Rudy Fernandez Executive Vice President for University Operations and External Affairs and Chief of Staff | School of Education and Human Development News & Events University of Miami
In the United States, cancer and heart disease stand as the leading causes of death, touching the lives of many with their far-reaching impact. However, experts in nutrition science suggest that altering dietary habits can help prevent or mitigate the severity of chronic diseases, even for individuals with a genetic predisposition.
Research emphasizes that incorporating more whole, plant-based foods into one’s diet, alongside regular exercise, can significantly reduce the risk of heart disease, diabetes, digestive issues, and cancer. Scholars and practitioners from the University of Miami and Sylvester Comprehensive Cancer Center, part of the Miller School of Medicine, have provided insights into dietary changes that can support health.
Michelina Witte, a lecturer at the School of Education and Human Development, commented on the importance of diet: "The best way to eat is a plant forward, whole food diet." She notes that a fiber-rich diet, primarily obtained from fruits, vegetables, legumes, and whole grains, is crucial for filtering out harmful substances from the body, thereby preventing cholesterol build-up and heart disease. Arlette Perry, a professor at the same institution, emphasizes, "The recommended amount is 20 to 35 grams of fiber per day," pointing out the difficulty of meeting this requirement with typical American eating habits.
The focus on consuming whole foods extends to not only reducing disease risk but also maintaining a balance of necessary micronutrients. For cancer patients, Tracy Crane believes diet and exercise can be pivotal in recovery and reducing recurrence possibilities. She notes the importance of having healthy food options available, including nuts, seeds, cruciferous vegetables, and lean proteins.
Perry and Witte further discuss the role of proteins and how excessive consumption may stress kidneys and liver since the body’s protein needs are minimal. However, the quality of protein matters, with omega-3 rich sources being beneficial for vascular health.
Spices also have their place in disease prevention. Witte and Rossi highlight turmeric, cinnamon, garlic, and ginger for their anti-inflammatory and cancer-fighting properties. These spices not only complement meals but also bolster the body’s defenses.
Perry remarks on the importance of diversifying one's diet: "I try to teach people and my students as much as I can about diversifying your fruit and vegetable intakes." This approach aids in obtaining various vitamins and minerals while promoting gut bacteria diversity.
In avoiding processed foods, Witte warns against foods containing ingredients unfamiliar to consumers, which usually indicate heavy processing. Meanwhile, Perry advises limiting sugar and egg consumption due to cholesterol concerns.
For those seeking dietary guidance, diets such as MIND, DASH, and Mediterranean are recommended for their systemic health benefits. These diets focus on anti-inflammatory and antioxidant properties, crucial for brain health and reducing chronic disease risks. Perry endorses the benefits of a plant-based diet for heart health, cognitive function, and reducing various chronic conditions.
"Understand that each meal is an opportunity to help improve your health," says Witte, advocating a balanced "power plate" filled with fruits, vegetables, legumes, and whole grains, to cultivate beneficial gut bacteria and enhance overall wellbeing.
Both Perry and Witte stress the significance of choosing whole foods and mindful eating as a strategy for long-term health and disease prevention.
Alerts Sign-up