10 Foods That To Eat and Avoid

New research showed that eating excessive amounts of bacon and skipping nuts are related to deaths caused by heart diseases, stroke, and diabetes. It turns out that overeating or insufficient consumption of the 10 essential foods both contribute to such deaths.

Some of the good foods that people neglect to eat include nuts and seeds, seafood containing omega-3 fatty acids, fruits and vegetables, and whole grains.

Meanwhile, people normally consume in excessive amounts some prohibited foods, including salty foods, processed meats, such as bacon, bologna, and hot dogs; red meat, and sugary drinks.

The above mentioned research indicated that in 2012, 700,000 deaths were caused by heart, strokes, and diabetes. In addition, after a survey on eating habits of included participants, one study showed that most people do not eat the right amounts of recommended food.

These research only emphasize the previous campaigns on healthy eating. The only difference is the inclusion of more detailed data and analysis.

These new studies singled out food and nutrients due to the availability of related research regarding their association with various deaths considered. For instances, excessive salt intake has been linked with increased blood pressure, resulting in stressed arteries and heart. Meanwhile, the healthy fats contained in nuts work well in improving cholesterol levels. On the other hand, bacon and other processed meats comprise high levels of saturated fats which result in increased levels of LDL cholesterol.

Meanwhile, the Food and Drug Administration recently released guidelines regarding sodium reduction for processed food manufacturers. On the other hand, some cities in the US implemented laws increasing taxes on sugary taxes.

The following are some of the recommended consumption amounts for specific good foods:

  • 3 average-sized fruits

  • 2 cups of cooked or 4 cups of raw vegetables

  • Five 1-ounce servings of nuts/seeds per week

  • 2.5 daily servings of whole grains

  • 11% of daily calories in the form of polyunsaturated fats, which can be found in various vegetable oils

  • 8 ounces of seafood a week

On the other hand, recommended amounts of some “bad” food ingredients are as follows:

  • 1 serving per week of red meat

  • 0 serving of processed meat

  • 0 serving of sugary drinks

  • 2000 mg of salt per day