• It’s a Cookbook
    It’s a Philosophy
    It’s a Resource
logologologologo
  • FoodTrients 101
  • News
      • Age Gracefully with Grace O
      • Ginger Hultin, Nutrition
      • Mark Rosenberg, MD
      • Robert Tostado, MD
      • Anti-Aging
      • Beauty
      • Food
      • Health
      • Exercise
      • Celiac
      • Life Extension
      • Books We Love
      • FoodTrients Guides
      • Newsletter
      • woman doing yogaSecrets of the Lymphatic System
      • Fresh-RosemaryRosemary Improves Memory and Cognition
      • fish on slateAnti-Inflammatory Foods: the Top 10
      • capsule full of good foodAre Supplements Safe for You?
  • Recipes
    • SEARCH BY:

      • Category:

      • Starters
      • Soups
      • Salads
      • Main Dishes
      • Sides
      • Desserts
      • Drinks
      • Extras
      • Spice Mixes
      • All Recipes
      • Or Search By:

      • Anti-inflammatory
      • Antioxidant
      • Beauty
      • Detox
      • Disease Prevention
      • Gut Health
      • Immunity Booster
      • Mind
      • Strength
      • exotic fruit and granolaExotic Fruit Salad with Granola
      • buffalo meat slidersTry Buffalo Sliders with Sweetened Cranberries
      • chocolate mousseIt’s a Melt-in-Your-Mouth Chocolate Mousse 
      • Green Tea NoodlesHeart-Healthy Green Tea Noodles Ramp Up the Flavor
  • Resources
  • About
  • Shop
  • Media
  • Home Page
  • News
    • Age Gracefully
    • Anti-Aging
    • Beauty
    • Food
    • Ginger Hultin, MS RDN CSO
    • Health
    • Newsletter
  • Recipes
    • Starters
    • Soups
    • Salads
    • Main Dishes
    • Sides
    • Desserts
    • Drinks
    • Extras
    • Spice Mixes
  • Resources
    • Anti-Aging Resources
    • Health
    • Eating Well
    • Books We Love
  • About
    • About Grace O
    • Experts and Advisors
    • Contact Us
    • Facebook
    • Instagram
    • YouTube
    • Pinterest
  • Shop
  • Media
    • In the Media
    • Press Releases
    • Videos
            No results See all results
            ✕
                      No results See all results

                      Meet the Best Foods for Disease Prevention

                      Published by Ginger Hultin, MS RDN CSO

                      Disease Prevention icon(Knowing which foods can help keep you well and prevent disease is key to a healthy life. Staying well is the focus for the fifth part in our series on the nine benefits at the core of FoodTrients® and all of our recipes. What you eat matters, which is why we’ll explore one of these incredible anti-aging benefits each month and show you how they help fight the diseases of aging.)

                      Disease preventing FoodTrients® focus on foods that can help reduce the risk of, or even help navigate chronic conditions such as cardiovascular disease, diabetes, and certain cancers. Diseases are likely more common than you think, and they affect many people in the U.S. and around the world. There’s a lot of research to suggest that the foods you eat make a difference in disease management. What you eat makes a difference, so let’s explore what FoodTrients are important for preventing disease.

                      Follow a Healthy Dietary Pattern

                      There is no shortage of research to support how dietary choices can prevent disease. Many people focus on just a few foods to try and prevent chronic disease but it’s best to take a big-picture approach.

                      When it comes down to choosing from all the different diet patterns available, it can be tricky to know what’s right for you. It is important to be mindful of what will be most sustainable and beneficial long-term; having a balanced plan is often best. Read on to learn how certain dietary patterns can reduce risk factors for common degenerative and age-related diseases like heart disease, high cholesterol, diabetes, and even some cancers.


                      The Healthy Plate

                      The healthy plate model is a well-researched eating pattern that promotes health and decreased risk of chronic disease in a very simple way. This diet encourages individuals to focus on quantity and quality of (mostly) vegetables, fruits, portions of high fiber whole grains and starches, lean proteins, and smaller quantities of healthy fats on their plate.


                      A Plant-Based Diet

                      A plant-based diet is similar to vegetarian and vegan meal patterns in that it limits or excludes animal-based products such as animal proteins, seafood, and sometimes eggs and/or dairy products. Research strongly suggests that following a plant-based diet reduces inflammation in the body, thereby decreasing one’s chronic disease risk. Keep in mind that some plant-based diets (like the flexitarian diet) do include some meat or seafood.


                      The Mediterranean Diet

                      The “Med” diet is an extensively researched and supported dietary pattern due to its efficacy in protecting against heart disease, coronary artery disease, and cardiovascular disease. This way of eating includes olive and olive oils, vegetables, whole grains, nuts, and legumes, with moderate amounts of meat, seafood, and dairy products. It limits red meat and sweets. By consuming foods similar to those consumed in the Mediterranean region, incidence of chronic diseases can be decreased.


                      DASH Diet

                      Dietary Approach to Stop Hypertension (DASH) diet is, as the name suggests, a dietary pattern that individuals with high blood pressure are encouraged to follow. The DASH eating plan includes fruits, vegetables, whole grains, lean protein, and low-fat dairy with an emphasis on reducing your salt intake. Following this diet can lower your blood pressure and decrease your risk of heart disease and stroke.


                      Disease-Preventing Foods

                      Luckily, no matter what diet pattern you follow, disease-preventing foods can be a focus.

                      Here are some disease-preventing “superfoods” and the nutrients they provide that can fit into any of the diets above that are proven to reduce chronic disease risk:

                      Black tea:

                      • Improves circulation, may help to lower triglycerides and bad cholesterol, and may even keep cancer cells from rapidly multiplying (in some studies).

                      Brown, red, or black rice:

                      • Great high fiber rice varieties have cholesterol-lowering plant compounds to keep your digestive tract moving smoothly. Rice contains unique antioxidants (especially in the colored types – red and black) that support health and calm chronic inflammation.

                      Legumes (e.g. beans, peas, and lentils):

                      • Great sources of plant-based, high-fiber protein that can improve blood sugar levels and decrease risk of chronic diseases such as diabetes, cardiovascular disease, and some cancers.

                      Leafy greens (e.g. collard greens, kale, Swiss chard):

                      • Contain fiber and antioxidants to decrease inflammation and risk of chronic disease. They are also rich in unique plant compounds that are proven to support age-related eye problems.

                      Olives and extra virgin olive oil:

                      • An excellent source of vitamin E and antioxidants to protect against cancer- causing free radicals. Olives also may help lower the risk of stroke and other heart related diseases when consumed regularly.

                      Salmon:

                      • This fatty cold-water fish is full of omega-3 fatty acids to support cognitive function and calm inflammation in the body. Eating fish 2x per week is strongly correlated with heart health.

                      Walnuts:

                      • Are rich in phytonutrients (healthy plant compounds) that could help prevent chronic diseases such as cardiovascular disease and some cancers. Walnuts are very anti-inflammatory.

                      While there are plenty of foods that have health benefits, it is important to note that not one food can always prevent or reverse all chronic diseases. If you or a loved one is facing a complex chronic disease, consult with a medical care team to find the best plan for you.

                       

                       

                       

                      Anti-inflammatory iconAnti-Inflammatory

                      Anti-Inflammatory Foods: the Top 10

                       

                      Antioxidant iconAntioxidants

                      Antioxidants Help Slow Down Premature Aging

                       

                      Beauty iconBeauty

                      Beauty Is So Much More Than Skin Deep

                       

                      Detox iconDetox

                      Which Foods Are Best To Help You Detox?

                       

                      Disease Prevention iconDisease Prevention

                      Meet the Best Foods for Disease Prevention

                       

                      Gut Health IconGut health

                      Good Gut Health Helps Prevent Diseases – FoodTrients

                       

                      Immunity Boosting iconImmunity Booster

                      How To Support Your Immune System Naturally

                       

                      Strength icon

                      Strength

                      Strength-Building Food Is Key to Aging Well

                       

                      References

                      1. Menzel, J., Jabakhanji, A., Biemann, R., Mai, K., Abraham, K., & Weikert, C. (2020). Systematic review and meta-analysis of the associations of vegan and vegetarian diets with inflammatory biomarkers. Scientific reports, 10(1), 21736.
                      2. Romagnolo, D. F., & Selmin, O. I. (2017). Mediterranean Diet and Prevention of Chronic Diseases. Nutrition today, 52(5), 208–222.
                      3. Suri, S., Kumar, V., Kumar, S., Goyal, A., Tanwar, B., Kaur, J., & Kaur, J. (2020). DASH Dietary Pattern: A Treatment for Non-communicable Diseases. Current hypertension reviews, 16(2), 108–114.
                      Share
                      Ginger Hultin, MS RDN CSO
                      Ginger Hultin, MS RDN CSO
                      Ginger Hultin MS RDN CSO is a Seattle-based Registered Dietitian Nutritionist and long time contributor to nutrition content on Foodtrients®. She is the owner of the concierge, virtual nutrition practice Ginger Hultin Nutrition where she helps clients with complex health conditions through an integrative approach. She specializes in anti-inflammatory diets for integrative oncology nutrition, people with gastrointestinal disease, and autoimmune issues. Her 10-year partnership with Foodtrients® has focused on evidence-based anti-aging nutrition, healthy recipes, and "top foods" lists in many categories from blood sugar control to healing your gut. Ginger serves as adjunct clinical faculty at the Bastyr Center for Natural Health in Seattle. She is the director of communications at the Washington State Academy of Nutrition and Dietetics, a past Spokesperson for the Academy of Nutrition and Dietetics, and past-chair of the Vegetarian Nutrition Dietetic Practice Group. She has authored two nutrition books: Anti-Inflammatory Diet Meal Prep and the How to Eat to Beat Disease Cookbook. Ginger is a graduate of the University of Washington and Bastyr University and is currently pursuing her doctorate of clinical nutrition at the University of North Florida.

                      Sign Up to get our
                      NEWSLETTER FREE


                      By submitting this form, you are consenting to receive marketing emails from: . You can revoke your consent to receive emails at any time by using the SafeUnsubscribe® link, found at the bottom of every email. Emails are serviced by Constant Contact

                      Ginger Hultin

                      • senior woman sleeping
                        Top 50 Foods That Can Help You Sleep
                        September 23, 2025
                      • Calm Your Mind, Soothe Your Body: The Power of Lemon Balm
                        September 11, 2025
                      • Foods That Can Help You Feel Full and Lose Weight
                        August 12, 2025
                      • Prebiotics: Why Do We Need Them?
                        July 7, 2025
                      • These Are the 10 Top Herbs To Support Your Liver
                        July 7, 2025

                      SEE MORE ARTICLES

                      ABOUT

                      • Grace O
                      • Our Experts
                      • FoodTrients
                      • Board of Advisors
                      • FAQs

                      EXPLORE

                      • Age Gracefully by Grace O
                      • News
                      • Recipes
                      • Our Guides
                      • Resources
                      • Shop
                      • Media

                      CONNECT

                      • Contact Us
                      • Subscribe
                      • Facebook
                      • Pinterest
                      • Instagram
                      • Twitter
                      • YouTube

                      SIGN UP for our NEWSLETTER

                      Nourish your week! Get the latest wellness news and delicious recipes to help you age better.


                      By submitting this form, you are consenting to receive marketing emails from: . You can revoke your consent to receive emails at any time by using the SafeUnsubscribe® link, found at the bottom of every email. Emails are serviced by Constant Contact

                      FoodTrients Trademark™ and copyright © 2011-2024 Triple G Enterprises. I Terms and Conditions I Privacy

                      This website is for informational and entertainment purposes only and is not a substitute for medical advice, diagnosis or treatment. FoodTrients – A Recipe for Aging Beautifully Grace O, author and creator of FoodTrients® -- a philosophy, a cookbook and a resource -- has a new cookbook dedicated to age-defying and delicious recipes, The Age Beautifully Cookbook: Easy and Exotic Longevity Secrets from Around the World, which provides one hundred-plus recipes that promote health and well-being. The recipes are built on foundations of modern scientific research and ancient knowledge of medicinal herbs and natural ingredients from around the world. Since the publication of her first anti-aging book, The Age GRACEfully Cookbook, Grace O has identified eight categories of FoodTrients benefits (Anti-inflammatory, Antioxidant, Immune Booster, Disease Prevention, Beauty, Strength, Mind, and Weight Loss) that are essential to fighting aging, which show how specific foods, herbs, and spices in the recipes help keep skin looking younger, prevent the diseases of aging, and increase energy and vitality. Grace O combines more exotic ingredients that add age-fighting benefits to familiar recipe favorites.

                                No results See all results