Consume plant-based diet for better life

AS Malaysians, we are blessed with a variety of delicious foods, from nasi lemak to a plethora of kuih-muih.

But have you ever wondered how the food we consume affects our health in the long run?

Chronic diseases such as heart disease, diabetes, and cancer are on the rise, and they are often linked to our diet.

According to one of the authors of New York Times bestseller “How Not to Die” Dr Michael Greger, diet is the number one cause of premature death and disability in the world.

“There are certain dietary factors that contribute to the development of heart disease, diabetes, and cancer,” said Dr Greger, a leading expert on nutrition and chronic disease prevention.

In an email interview with Astro AWANI, he highlighted that the more plant-based food we eat, the lower our risk of chronic diseases.

In fact, there is potential that consuming such a diet would even reverse their effects.

“This is because plant-based foods are high in nutrients, fibre, and antioxidants, which can help protect our bodies from damage caused by free radicals,” he explained.

Plant-based diet vs Chronic diseases

Heart disease: Heart disease is the leading cause of death worldwide. According to Dr. Greger, a plant-based diet can reduce the risk of heart disease by up to 80%, as it can help lower cholesterol levels, reduce inflammation, and improve blood pressure.

Diabetes: Diabetes is a growing epidemic in Malaysia, with over 3 million adults diagnosed with the disease. A plant-based diet can reduce the risk of type 2 diabetes by up to 60% as it can help improve insulin sensitivity, lower blood sugar levels, and reduce the risk of obesity.

Cancer: Cancer is the second leading cause of death worldwide. He said that a plant-based diet can reduce the risk of certain types of cancer, such as breast, prostate, and colon cancer. He explains that it can help protect our cells from DNA damage, reduce inflammation, and promote healthy gut bacteria.

According to Dr. Greger, research showed that an increase in meat consumption can lead to a 146% increase in odds of heart disease, a 152% increase in stroke, a 166% increase in diabetes, and a 231% increase in odds for weight gain.

But it's not just about what you eat, it is also about what you don't eat.

So, what can we do to improve our diet and prevent chronic diseases? Dr Greger suggests the following tips:

Dr Greger added that this type of diet has been shown to prevent, treat, and even reverse some of our leading causes of death, including heart disease, type 2 diabetes, and high blood pressure.

If you're already at higher risk of developing chronic diseases, there are practical tips and strategies you can implement to reduce your risk.

A six-year study by the Centers for Disease Control and Prevention found that three simple habits can have a huge impact on your health and mortality.

“By not smoking, eating a healthy diet, and exercising regularly, you can significantly reduce your risk of chronic diseases and live a longer, healthier life,” he said.

And remember, even small changes can make a big difference.

“Even just 21 minutes of moderate exercise a day can reduce your risk of mortality by 82%,” said Dr Greger.

The power of nutrition in preventing chronic diseases cannot be overstated.

So why not give it a try? Your health will thank you.