Dykibra J. Gaskin, MS, RD, LD/N
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Can your diet affect your risk
of developing a disease?
◦ Absolutely!
 Degenerative (a.k.a.
chronic) vs. Infectious
 Often Irreversible
 Usually due to poor
personal lifestyle choices
 Related to aging
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Infectious
◦ Microbes, Bacteria, viruses, parasites
◦ Transmitted person to person via fluids,
touching, air, water or food
◦ Cholera, Influenza, etc.
Advances in medicine & public health
measures have decreased death due to
infectious diseases
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Cardiovascular (Heart) Diseases
◦ (All diseases associated with the Heart & Arteries)
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Type 2 Diabetes
Kidney and/or Liver Diseases
Cancers
Chronic Respiratory Diseases (Emphysema,
COPD, etc.)
Many of these chronic diseases are
Osteoporosis
DIET-RELATED!
Your diet can increase your RISK of
DEVELOPING these diseases!
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Risk factors show a correlation with a disease –
that is, they occur together with the disease.
◦ Not proven to be “causal”
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A diet may contribute to several degenerative
diseases.
A person’s family history and laboratory test
results can reveal strategies for disease
prevention.
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Over 80 million Americans suffer from
CVD
Over 1 million Americans die yearly due to
CVD more than any other disease.
In all forms of CVD, women are affected
the most.
◦ Minority women are suffer from CVD more than
white women
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Non-modifiable
◦ Genetics or family medical history
 But we are not doomed to have what our parents &
grandparents have!
 Knowing your family history can shed light on what
you need to do now!
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Modifiable Risk Factors (Lifestyle Factors)
– Low HDL (Good) Cholesterol Levels
– High LDL (Bad) Cholesterol Levels
– Hypertension (High blood Pressure)
– Type 2 Diabetes
– Obesity (especially Central Obesity)
– Physical Inactivity
Many of the same risk
factors are related to more
– Smoking
than 1 or 2 chronic diseases
– High Sodium
– ATHEROGENIC DIET (Diet high in fats, saturated,
trans fats AND LOW in fruits, veggies, whole
grains)
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Diet high in fat increases risk of:
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Overweight/Obesity
Type 2 Diabetes
Hypertension
Cancers
High Cholesterol Levels
Kidney Failure
Complications related to the above
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Increases LDL (Bad) Cholesterol
Recommendations:
– Lowering intakes of saturated fat and trans
fat lowers blood LDL cholesterol and this
reduces heart disease.
•
Dietary Guidelines for Americans
recommend:
• No more than 10% of calories from saturated
and trans fat combined
• No more than 35% of calories from total fat
• Less than 300 mg a day of cholesterol
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Our body makes all the cholesterol it needs
Don’t need any from our diet!
Mostly found in animal products: eggs,
meats, etc.
High intake  Clogged arteries,
atherosclerosis (hardening of arteries), heart
attack, stroke, heart failure
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Don’t increase bad cholesterol
(LDL) in blood the way saturated
fats do.
Poly and Mono-unsaturated fats
found in nut, vegetable, & fish
oils
◦ Fish oils are associated with lower
risk of heart disease
◦ Choose lean/baked fish 1-2
times/week
◦ Eat 1/3 C of almonds, walnuts,
cashews, flaxseed to increase
unsaturated fat intake
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When diets are rich in whole grains, vegetables, and
fruits, rates of CVD are low and life expectancies are
long.
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High intakes of salt and sodium are
associated with hypertension.
As salt intakes decrease, blood pressure
drops in a stepwise fashion.
◦ African Americans, people with a family history of
hypertension, people with kidney problems or
diabetes, and older people respond more
sensitively to a reduction in salt.
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No one should consume more than 2,300 mg
of sodium per day
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To prevent hypertension:
Lower salt intake
Lose weight if needed
Use alcohol in moderation
Increase consumption of fruits, vegetables, fish, and
low-fat dairy products
 Reduce intakes of fat
 Calcium, potassium, magnesium, and other nutrients
seem to also play a role, as does physical activity
 DASH diet (Dietary Approaches to Stop Hypertension)
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The DASH Eating Plan
From Sizer & Whitney, 2008
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Excess calories from sweets/refined
starches Overweight & Obesity
Increased CVD risk
Moderate sugars by:
– Choosing Whole Grains instead of white
breads, rice & pasta
– Limit rolls, corn breads, etc at the table
– Snack on healthy sweets like fruits, lowfat ice cream or frozen yogurt, bake a
low-sugar dessert.
– Discuss sugar alternatives with physician
– Watch PORTIONS!
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Eat 1-2 Healthy Snacks daily
Include variety from all food groups
Prepare and baggy them ahead of
time!
Choose HEALTHY Snacks!
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Fruit or dried fruit
Nuts/Seeds
Raw Veggies
Yogurt
Granola bars* (some are high in fat-check
labels)
◦ Shelf-Stable Cheeses-Laughing Cow
◦ Peanut Butter
◦ Cheese or PB with Crackers.
Cutting portion sizes can save
50, 100 or more calories….
1. ½ of your plate should be Veggies/Fruits!
2. Choose Whole Grains!
3. Choose LEAN Protein!
4. Add more veggies to your day…
5. Choose Low-fat Dairy…
http://www.doctoryum.com
http://www.diabeticlivingonline.com
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Sugar-sweetened drinks, sodas,
sweet teas all have empty calories!
◦ All calories, no vitamins, no minerals =
NO BENEFITS!
◦ Adds additional 400+ calories/day
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Save $$ and squeeze, lemon,
orange, lime or drop a cucumber
into your water for flavor!
Large Sweet Tea and
Large Sprite (32 oz)
both = about 300
calories!!
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1 Corinthians 6:19-20.
◦ “19Do you not know that your body
is a temple of the Holy Spirit that is
in you, whom you have received
from God? 20You are not your own,
you were bought at a price.
Therefore, honor God with your
body.”
"God. Ask him... I took good care of myself, the
way He wanted me to."