10 Ways The American Diet Is Harming Your Health & 10 Things To Eat Instead
10 Ways The American Diet Is Harming Your Health & 10 Things To Eat Instead
America's Favorite Foods Are A Recipe For Disaster
The American diet, defined by staples such as hamburgers, sugary breakfast cereals, sandwiches, and packaged snacks, has become a silent epidemic. Heart disease, largely driven by the calorie-dense and nutrient-void foods we eat, is the number one killer in the US. Is the way you fuel yourself actually deteriorating your health? Here are 10 ways the American diet is sending you to an early grave and 10 foods that can address the issues.
1. High Blood Pressure
American food is notoriously high in sodium, especially packaged and restaurant foods. Salty foods contribute to high blood pressure, making your heart work harder, putting you at risk of heart attack and stroke.
2. High Cholesterol
The American diet is often high in unhealthy fats, which can raise your "bad" cholesterol and lower your "good" cholesterol. This can significantly increase your risk of heart disease.
3. Fatty Liver Disease
Many of the foods we love, especially packaged foods, are secretly packed with sugar, even if they aren't "sweet." Eating too many of these foods can lead to weight gain, inflammation, and put you at risk of fatty liver disease, damaging the liver, and possibly leading to liver cancer.
4. Digestive Issues
The American diet is reliant on refined carbs like white bread and pasta. As a result, most Americans don't get enough fiber in their diet, leading to digestive issues.
5. Obesity
The US has one of the highest obesity rates of any country. This is because the American diet is so high in unhealthy fats, sugars, refined carbs, and calories, and low in fiber. Obesity can lead to a slew of chronic diseases and a lower quality of life.
6. Diabetes
The American diet is made up of foods that are high in refined carbs, added sugars, and saturated fats. These foods lead to insulin resistance, putting you at risk of type 2 diabetes.
7. Cancer
The American diet has been linked to cancer, given the amount of inflammatory foods associated with it. Chronic inflammation creates a favorable environment for cancer cells to develop and spread.
8. Impairs Cognitive Function
The American diet isn't just harming your body, but your brain too. Diets high in saturated fats and refined carbs have been found to hurt your brain function.
9. Weakens Your Immune System
The lack of essential nutrients present in the American diet, like antioxidants, minerals, vitamins, and fiber, means your immune system lacks the support it needs. The high amounts of processed sugar, carbs, and unhealthy fats also lead to inflammation, putting stress on your immune function.
10. Depression
The American diet may also be to blame for your mood as it causes chronic inflammation in the brain. The lack of certain vitamins and minerals inhibits your body's ability to create happiness chemicals serotonin and dopamine.
Now that we've talked about how the American diet is harming you, let's go over some of the best foods combating the issues.
1. Leafy Greens
Leafy greens contain high amounts of vitamins A, K, and C, along with a slew of antioxidants. Incorporating them into your diet will aid digestion and help fight off cell-damaging free radicals.
2. Berries
Instead of reaching for a sugary snack or dessert when you have a sweet tooth, consider berries. They're a low-calorie snack loaded with antioxidants that combat inflammation.
3. Fish
Replace fatty red meat with fish to reap the benefits of a lean protein source and get your omega-3 fatty acids. These are crucial for brain and heart health and reduce inflammation.
4. Lentils & Beans
Try swapping out meat now and then for lentils or other legumes like black beans or chickpeas. These are an excellent source of fiber, protein, and potassium, which can help lower your cholesterol and blood sugar.
5. Whole Grains
Swapping out refined carbs for whole grains like quinoa, brown rice, and oats will promote heart health and give you a healthy dose of essential nutrients. They're extremely high in anti-inflammatory fiber, which also improves digestion and gut health.
6. Nuts & Seeds
Instead of reaching for salty potato chips or pretzels when you feel like snacking, opt for nuts and seeds like almonds, walnuts, and sunflower seeds. These are high in healthy fats, protein, fiber, and other essential nutrients that improve heart health.
7. Sweet Potatoes
Instead of white potatoes or French fries, try roasted sweet potatoes. They're rich in fiber, vitamin A, and antioxidants, which help stave off inflammation and cell damage.
8. Avocados
Avocados are the perfect alternative to high-fat spreads and condiments. They contain healthy fats that promote "good" cholesterol, fiber, and potassium, all contributing to a healthy heart.
9. Plain Greek Yogurt
Instead of sugary yogurts or ice cream, try plain Greek yogurt, adding your fresh fruit and natural sweeteners like honey if you want to appease your sweet tooth. It's a fantastic source of protein and probiotics, which promote a healthy gut microbiome.
Tanaphong Toochinda on Unsplash
10. Garlic & Herbs
Instead of adding a lot of salt to your food in an attempt to add flavor, try garlic and herbs instead. They add tons of flavor without the negative effects of sodium, and many of them even have medicinal properties.
