6 Foods That Fight Your Risk of Chronic Disease

A healthy, balanced diet is necessary for a healthy, happy life. If your diet is lagging in the nutrition department, it could put you at risk for a variety of chronic diseases.

Thankfully, there are plenty of foods that can help you fight disease and give you more energy and a better life. We’re also thankful that Washington, DC allows the expression of wellness through naturopathy!

Discover six foods that you can incorporate into your diet today to fight against disease and reduce your risk of a myriad of ailments,

6 Foods That Fight Your Risk of Chronic Disease | Naturopathic Dr

1. Eat Berries for an Antioxidant-Rich Diet

Berries provide your body with a healthy dose of antioxidants, which can help you fight off disease. Blueberries, blackberries, raspberries, and cranberries are some of the healthiest foods you can eat to stave off chronic illness.

The beautiful color in berries is vibrant with pigments that contain essential antioxidants to neutralize free radicals in the body. These free radicals can damage cells, resulting in chronic diseases like cancer.

Top your cereal or yogurt with fresh berries or mix a few into your daily smoothie. When you add these delicious fruits, it’s easy and fun to diet against disease-yum!

6 Foods That Fight Your Risk of Chronic Disease | Naturopathic Dr

2. Fat-Rich Fish Can Help You Diet Against Disease

You probably don’t think of health when you think of fat, but certain fish are rich in healthy fats known as omega-3 fatty acids. 

This essential dietary ingredient can be found in fish like cod or salmon, and the omega-3s can help lower blood fats and reduce the odds of blood clots.

Ideally, you should aim for at least two servings of these types of fish per week. When you eat food that’s rich in omega-3, you can lower your risk of heart disease by a pretty impressive amount.

Whether you enjoy eating fish broiled, steamed, or grilled, it’s a great addition to any diet. Pair the fish with a fresh salad and dressing made from olive oil for a heart-healthy meal you’ll love.

6 Foods That Fight Your Risk of Chronic Disease | Naturopathic Dr

3. Dark, Leafy Greens Can Fight Chronic Disease

Eating greens is something most of us already know contributes to a healthy diet. Dark, leafy greens like kale, spinach, and bok choy are much better than your average head of iceberg lettuce.

These dark greens are filled with essential nutrients and minerals, including vitamin C, folate, iron, beta-carotene, magnesium, and much more. 

They’re also rich in antioxidants and phytochemicals that can help maintain a healthy heart. If you eat a diet full of dark, leafy greens, you could also reduce your risk of developing type 2 diabetes.

You can enjoy greens in a variety of delicious salads topped with walnuts or any other healthy topping. Add them to lasagna dishes or enjoy them in a smoothie. 

Just make sure you’re eating plenty of healthy greens as often as possible to help you stave off disease.

6 Foods That Fight Your Risk of Chronic Disease | Naturopathic Dr

4. Make the Switch From White to Sweet Potatoes

Traditional potatoes are delicious, but they’re not really full of nutritional value. Change things up by swapping out your white potatoes with sweet potatoes to get plenty of wonderful health benefits.

These dense potatoes have a slightly sweet taste, but they’re full of healthy beta-carotene, vitamins C and E, calcium, potassium, iron, and antioxidants. 

Sweet potatoes are also rich in fiber, which can promote heart health and a healthy digestive tract for better nutrient absorption and regularity.

Cook french fries using sweet potatoes for a healthy changeup. They’re also delicious in a wide range of recipes, so see how creative you can be with these golden orange tubers.

a tomato

5. Enjoy Tomatoes for a Healthy Diet

Tomatoes are a delicious choice for all kinds of dishes ranging from pasta sauces to raw slices in salads.

This bright red fruit is exceptionally flavorful, and it’s also full of healthy nutrients like lycopene and lots of vitamins.

Lycopene is an antioxidant that may help protect your body against certain types of cancers. It’s also a great nutrient to promote healthy eyes and better eyesight.

You can eat tomatoes raw or add them to a sandwich, or you can dice them up and add them to your favorite Mexican dish. Stew them to make fresh pasta sauce, and you’ll love their vibrant flavor while you easily add this delicious food to your diet.

raw legumes

6. Eat a Variety of Beans and Legumes

With so many nutrients, beans and legumes are a great addition to any healthy diet. 

Rich in things like quality protein, fiber, iron, and magnesium, you can easily add these delicious ingredients to a wide variety of dishes.

Beans and legumes are also packed with phytochemicals, and they’re great to eat as a substitute for meat if you’re on a vegetarian or vegan diet.

 If you want a diet rich in fiber and protein, beans are the perfect choice thanks to their affordability and versatility.

Add more beans and legumes to your diet to reduce the risk of certain cancers, lower your cholesterol, and keep your blood sugar stable. 

You can use them to make delicious dips, add them to chili, or eat them as a side dish with your regular meals.

Healthy Eating Made Easy

Whether you eat just one or all of these nutrient-rich foods, they’re a great way to help you diet against disease and prevent chronic illness. 

Enjoy delicious tomatoes and vibrant berries regularly to stave off cancer, heart disease, and more.

You don’t have to be a health nut to enjoy beautiful, healthy foods. 

Simply incorporate some of these ingredients into your favorite recipes or add them to a smoothie to help you get the minerals and nutrients you need, and while you’re at explore our resources for naturopathic wellness

For a more natural approach to wellness, visit our website, and get in touch today for all your health-related questions or to schedule an appointment.

About The Author:

Dr. Karen Threlkel, Naturopathic Physician, Washington DC

Dr. Karen Threlkel, Naturopathic Physician, Washington DC

Dr. Threlkel received her degree of Doctor of Naturopathic Medicine from The National College for Naturopathic Medicine (now called The National University of Natural Medicine) in Portland, Oregon. She also holds a Bachelor Degree in Kinesiology from The University of Maryland. She is licensed in Naturopathic Medicine by the Government of the District of Columbia Department of Health. Dr. Threlkel is a member of the American Association of Naturopathic Physicians, past president & current member of the Washington DC Association of Naturopathic Physicians.

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