Right Amount of These 10 Foods Reduces Your Risk of CMD Deaths

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Too many food choices are offered daily. You may eat too much of some, and not enough of others. According to an article published in Harvard Health Publishing, there are 10 food of which intaking the right amount of them can effectively prevent you from deaths caused by cardiometabolic disease (CMD) like type 2 diabetes, heart disease, or stroke.



The 10 foods are divided into two groups. The first group includes foods that may lead to CMD deaths if people don’t eat enough of them; by contrast, the second group includes foods that shouldn’t be eaten too much.



Group 1: foods you may not have enough


Nuts and seeds

Seafood-based omega-3 fats



Whole grains

Polyunsaturated fats in place of saturated fat or carbohydrates




Group 2: foods you may have too much



Processed meat

Sugar sweetened beverages

Unprocessed red meat




Goals you should hit of the foods


For group 1, try to eat more than the goal:


Nuts and seeds: 1 ounce (1/4) cup per day.


Seafood: 12 ounces per week.


Vegetables: 5 servings per day. 1 serving equals to 1 cup raw or 1/2 cup cooked vegetables.


Fruits: 4 servings per day. 1 serving equals to 1 medium fresh fruit.


Whole grains: 4 servings per day. 1 serving equals to 1 slice whole grain bread or 1/2 cup cooked whole grains.


Polyunsaturated fats in place of saturated fat or carbohydrates: replace at least 11% of calories from saturated fat or carbohydrates with calories from polyunsaturated fats. This means you should involve two tablespoons of a health oil if you consume 1,800 calories per day.




For group 2, try to eat less than the goal:


Sodium: less than 2 grams per day. Limit intake of processed, packaged, fast foods, soy sauce, bottled salad dressings, and barbecue sauce.


Processed meats: 0 servings per day. Try to avoid bologna, ham, salami, or hot dogs. Try chicken and tuna in your sandwiches.


Sugar sweetened beverages: 0 servings per day. Try water with slices of oranges, lemon, lime, or berries in stead of sports drinks, sugar-sweetened coffees and teas, or soda.


Red meat: less than 4 ounces per week. Don’t use red meat as the main dish. Go meatless one night per week.

1 Answer

These messages are for mutual support and information sharing only. Always consult your doctor before trying anything you read here.
I have been eating basically a vegetarian diet, no sugar, low fat. I am trying to get back to that as we have been traveling and moving to a different house. My husband eats basically tuna sandwich, cheese, summer sausage, potato chips, cheese puffs and TV dinners and fruits. That has spilled over into my diet lately. I am cold most of the time and see a endocrinologist who has me on methozole 2.5 mg daily. I have type 2 diabetes. I gain weight easily so I try to eat two small meals a day to stay off diabetes meds. I also have balance issues and can fall easily, sleeplessness most nights. I am 68 years old and recently had endometrial cancer surgery and am cancer free now.
Best wishes to you, Ann.