Red flags
A poor diet contributes to the development of many chronic conditions. Proper nutrition (fruit, vegetables, whole grains, lean meats, low-fat milk) helps you remain fit and reduces the risk of serious illness. Use caution when consuming the following:
- Trans fats--Even small amounts can be harmful: for every 2% of calories from trans fat consumed daily, the risk of heart disease rises by 23%.2
- Saturated fats-- Most nutrition experts recommend limiting saturated fat to under 10% of calories a day.2
- Sugar-- Reducing the consumption of free sugars or added sugars to below six teaspoons/day and limiting sugar sweetened beverages to less than one serving/week are recommended to reduce the adverse effect of sugars on health.3
- Processed foods-- The Journal of the American College of Cardiologyreported higher consumption of ultra-processed foods is associated with an increased risk of cardiovascular disease, with each additional daily serving found to further increase risk.4
- Alcohol-- Choosing not to drink, or by limiting intake to two drinks or less a day for men and one drink or less a day for women can reduce long-term health risks.5
The good news here is that there are ways to improve your diet, and as a result, improve your chances for a long, productive life. Substituting healthier foods into your diet can make you feel better, boost your immune system and reduce the risk of serious illness.
Positive measures
Calibrating a healthy diet takes important and mindful steps, with amazing outcomes when embraced. Confer with a dietitian or nutritionist who can make recommendations specific to your individual needs. While it may be challenging to alter eating patterns practiced for decades, it’s important to remember small changes can result in huge impacts to your health.
In this article Dr. Lior Baruch, Medical Principal for Cigna HealthcareSM International Health, takes a global, holistic look at how diet impacts overall health and well-being.
Read the article here: Body Fuel
1. Benefits of healthy eating. Centers for Disease Control and Prevention. https://www.cdc.gov/nutrition/resources-publications/benefits-of-healthy-eating.html. Last Reviewed May 16, 2021.
2. The truth about fats: the good, the bad, and the in-between. Harvard Health Publishing. https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good. Published April 12, 2022.
3. Dietary sugar consumption and health: umbrella review. The BMJ. https://www.bmj.com/content/381/bmj-2022-071609. Published February 28, 2023.
4. Ultra-processed foods are breaking your heart. American College of Cardiology. https://www.acc.org/about-acc/press-releases/2021/03/22/18/46/ultra-processed-foods-are-breaking-your-heart. Published March 22, 2021.
5. Alcohol use and your health. Centers for Disease Control and Prevention. https://www.cdc.gov/alcohol/fact-sheets/alcohol-use.htm#:~:text=Over%20time%2C%20excessive%20alcohol%20use,liver%20disease%2C%20and%20digestive%20problems. Last Reviewed April 14, 2022.
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This information is for educational purposes only. It's not medical advice. Always consult with your health care provider for appropriate examinations, treatment and health care recommendations.
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Cigna Healthcare products and services are provided exclusively by or through operating subsidiaries of The Cigna Group, including Cigna Health and Life Insurance Company, Cigna Life Insurance Company of Canada, Cigna Global Insurance Company Limited, Evernorth Care Solutions, Inc., and Evernorth Behavioral Health, Inc. The Cigna Healthcare name, logo, and other Cigna marks are owned by Cigna Intellectual Property, Inc., licensed for use by The Cigna Group and its operating subsidiaries. “Cigna Healthcare” refers to The Cigna Group and/or its subsidiaries and affiliates.
