Do you love white bread?
Switching to whole grain products is worth it.
Because, as researchers found out, you can extend your life thanks to a high-fiber diet.
Diet and exercise: the two most important factors with regard to a healthy life.
Anyone who eats a balanced diet and also moves as often as possible reduces their risk of illness enormously.
Diabetes, cardiovascular diseases and cancer: All of these are diseases that can be prevented through a healthy lifestyle.
Professor Renate Oberhoffer-Fritz, Dean and Ordinaria at the Chair for Preventive Paediatrics, Faculty for Sports and Health Sciences at the Technical University of Munich goes even further: “A healthy lifestyle could prevent 40 percent of all cancers.
Physical inactivity, obesity, unhealthy diet, stimulants and protection from UV radiation are risk factors for cancer that can be influenced.
These need to be reduced in primary prevention,
Unhealthy eating encompasses many aspects.
Anyone who eats sweets, alcohol and ready meals every day and rarely reaches for vegetables, whole grain products and other healthy sources of energy is not doing their body any good.
Fiber in particular is the key to a healthy and long life, as New Zealand researchers found out.
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Whole grain products contain a relatively large amount of dietary fiber.
© Eva Gruendemann/Imago
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Longer life with fiber
The research team led by Andrew Reynolds from the Department of Medicine at the University of Otago in New Zealand had investigated how fiber consumption affects people's health.
To do this, the researchers analyzed 185 publications on prospective observational studies and 58 clinical studies.
The observation period of the prospective studies totaled 135 million person-years, and more than 4,600 people took part in the clinical studies, according to the Ärztezeitung.
Only studies were considered whose participants did not suffer from chronic diseases.
From their study, the authors concluded that you can extend your life by consuming fiber.
"Observational data suggest a 15-30 percent reduction in all-cause and cardiovascular-related mortality, as well as the incidence of coronary artery disease, stroke incidence and mortality, type 2 diabetes and colorectal cancer, when comparing the highest fiber consumers to the lowest ' write the scientists.
At least 25 to 29 grams of fiber daily: According to the researchers, this amount corresponds to an optimal daily dose.
According to the researchers, people who eat less show higher body weight, higher systolic blood pressure and elevated cholesterol levels.
Ten blood pressure lowering foods
Cress as a healthy seasoning: If you use herbs and spices, you can refine dishes without using table salt.
Basil, coriander, curry, ginger, thyme, etc. are also part of a balanced diet.
Turmeric in particular is said to lower cholesterol and thus prevent the development of cardiovascular diseases.
© dpa/Patrick Pleul
Bananas are high in potassium and low in sodium, making them a real heart strengthener.
Other types of fruit such as apples and dried fruit are also high-potassium and low-sodium foods and are therefore suitable for a heart-healthy diet.
© Frank Leonhardt/dpa
There is debate as to whether low levels of vitamin C in the blood promote heart disease.
Citrus fruits such as lemons, oranges and other fruits such as papaya contain a particularly large amount of vitamin C. This is said to strengthen the blood vessels, protect against oxidative stress and inhibit the absorption of cholesterol.
© Susann Prautsch/dpa
Leafy greens like spinach contain antioxidants, fiber, and healthy fats to help protect arteries.
Broccoli is also a real health booster with vitamins C, E, potassium, calcium and fiber - all important for a healthy heart.
© Jens Kalaene/dpa
Dark chocolate (it should be at least 70 percent cocoa) contains flavonoids and other compounds that have a positive effect on cholesterol levels.
There's a catch: chocolate is high in sugar and unhealthy fat, so it shouldn't be eaten in large quantities.
Raw cocoa is a healthy alternative. Dark chocolate (it should contain at least 70 percent cocoa) contains flavonoids and other plant-based compounds that have a positive effect on cholesterol levels.
There's a catch: chocolate is high in sugar and unhealthy fat, so it shouldn't be eaten in large quantities.
Raw cocoa is a healthy alternative.
©Oliver Berg/dpa
Omega-3 fatty acids are said to increase good cholesterol, reduce inflammation in the body, and reduce the risk of heart disease.
There is a lot in saltwater fish such as trout, mackerel, salmon and sardines.
Seeds such as chia and sesame are also good suppliers of omega-3.Omega-3 fatty acids are said to increase good cholesterol, inhibit inflammation in the body and reduce the risk of heart disease.
There is a lot in saltwater fish such as trout, mackerel, salmon and sardines.
Seeds such as chia and sesame are also good sources of omega-3.
© Daniel Bockwoldt/dpa
Frequently eating fiber reduces the risk of cardiovascular disease.
Legumes such as lentils and beans in particular provide a lot of fiber, but whole grain products, cereals such as amaranth and spelt, fruit and vegetables also provide a lot of fiber. Those who eat fiber often reduce the risk of cardiovascular disease.
Legumes such as lentils and beans in particular provide a lot of fiber, but so do whole grain products, grains such as amaranth and spelt, fruit and vegetables.
© Andreas Gebert/dpa
Blueberries provide many antioxidants that protect cells and thus blood vessels.
That is why they are said to have a heart-healthy effect.
Other berries also have this effect. Blueberries provide many antioxidants that protect the cells and thus the blood vessels.
That is why they are said to have a heart-healthy effect.
Other berries also have this effect.
© Mohssen Assanimoghaddam/dpa
Garlic acts as a blood pressure and cholesterol-lowering agent, thereby preventing cardiovascular disease. Garlic acts as a blood pressure and cholesterol-lowering agent, thereby preventing cardiovascular disease.
© Sven Hoppe/dpa
Nuts contain healthy fats and fiber, making them the perfect part of a heart-healthy diet.Nuts contain healthy fats and fiber, making them the perfect part of a heart-healthy diet.
© Gregor Fischer/dpa
Rare diabetes and breast cancer due to increased fiber consumption
“The risk reduction across a range of critical outcomes was greatest when daily fiber intake was between 25 and 29 grams.
Dose-response curves suggest that higher fiber intake may provide even greater benefit in protecting against cardiovascular disease, type 2 diabetes, and colon and breast cancer.
Similar results were observed for the intake of whole grains," the study authors said.
You can find out here which two simple diet rules you can use to consume more fiber and thus reduce your risk of colon cancer.
A great side effect of a high-fiber diet: It prevents food cravings because it stabilizes the blood sugar level and does not allow it to drop too quickly.
If you want to lose weight, you should therefore eat a lot of high-fiber foods such as whole grain products, vegetables, fruit, beans, lentils and other legumes.
This article only contains general information on the respective health topic and is therefore not intended for self-diagnosis, treatment or medication. In no way does it replace a visit to the doctor. Unfortunately, our editors are not allowed to answer individual questions about clinical pictures.
List of rubrics: © Eva Gruendemann/Imago
