Eat More Of These Five Things To Change A Bad Diet To A Good One September 13 2019

New research pins 11 million deaths a year on unhealthy diet, but some simple changes could make all the difference.

Poor diet around the world causes 11 million deaths a year, which is more than the amount caused by smoking. That’s according to a new analysis published in The Lancet, which indicates high amounts of salt and a lack of wholegrains are the two biggest factors causing early death.

That’s because around 10 million of those 11 million deaths were attributable to cardiovascular disease, and eating too much salt raises blood pressure and in turn the risk of heart attacks and strokes, while wholegrains lower the risk of heart problems.

Too much salt and too few wholegrains were each linked to three million deaths a year. Other common dietary problems highlighted by the study were a lack of fruit, which was linked to two million deaths, with low levels of nuts, seeds, fibre and omega-3 from seafood other leading causes.

After heart disease, cancer and type 2 diabetes made up the rest of the deaths linked to poor diet, and different countries around the world were generally shown to have different deficiencies. Uzbekistan had the highest rate of diet-related deaths in the world at 892 per 100,000 people a year, with China and several other countries in central, south east and southern Asia also near the top of the rankings, mostly due to the high amount of salt in the populations’ diet.

At the other end of the scale, Israel was found to have the lowest rate of diet-related deaths at 89 per 100,000 people a year, and other countries around the Mediterranean like France and Spain also had low rates.

As for the UK, it was found to have 127 deaths per 100,000 people a year related to diet, with the main problems being a lack of these five things:

  1. Whole grains
  2. Fruits
  3. Vegetables
  4. Nuts
  5. Seeds

So if you’re looking for some healthy changes to make on the back of this study, focus on upping your wholegrain intake, exceeding five portions of fruit and veg a day (it’s a minimum, not a maximum), and munching on a handful of nuts and seeds come snack time. And keep a close eye on your salt intake – processed meat, bread and cooking sauces are all particularly high in the stuff.

Written by Nick Harris-Fry for Coach and legally licensed through the Matcha publisher network. Please direct all licensing questions to legal@getmatcha.com.

 

 ----------------------------------------------------------------------------------------------------

According to this paper from Cornell University, “Black raspberries are an excellent source of antioxidants in the human diet. With 10 or more times the antioxidant capacity than many other fruits and vegetables, even a small quantity of black raspberries added to the diet can significantly increase total antioxidant consumption. As few as four average sized berries (2.5 g each) has a greater antioxidant capacity than 100g (3.5 oz.) of many fruits and vegetables. With this level of antioxidant power, black raspberries can be an affordable, low calorie source of antioxidant in anyone’s diet."

By the way, just one pouch of our black raspberry powder contains over 500 black raspberries and over 20 berries are crammed into a single serving!