Three Habits You Should Stop Immediately: Millions of Deaths Could Be Prevented

A balanced diet is what the body craves. It is essential for staying healthy. In contrast, a bad diet that features these habits can lead to a number of diseases.

Scientists have discovered that three specific eating habits significantly raise the risk of deadly cardiovascular diseases: a lack of whole grains, not enough legumes, and excessive salt intake. These dietary patterns are closely linked to heart-related illnesses, such as coronary artery disease and heart attacks, according to experts.

The findings are based on data from the "Global Burden of Digestive Diseases Study," a long-term project that analyzed information from 204 countries between 1990 and 2019. For this particular analysis, researchers focused on European nations to explore the connection between diet, cardiovascular disease, and mortality rates.

The study revealed that approximately 1.55 million deaths in Eturope were directly tied to poor diets that contributed to cardiovascular diseases. Specifically, 326,755 deaths were attributed to diets lacking whole grains, while 232,918 resulted from insufficient legume consumption. In addition, 193,713 deaths were linked to high salt intake. In Western Europe, Germany recorded the highest number of diet-related deaths at 112,601. However, when adjusted for population size, Finland topped the list for diet-related mortality.

Improving dietary habits can significantly lower these risks. One key recommendation is to prioritize whole grain foods over refined products. Whole grains, found in options like whole grain bread, pasta, rice, and flour, provide longer-lasting satiety and are richer in vitamins and minerals compared to refined white flour products.

Incorporating legumes like lentils, soybeans, and chickpeas into your diet is essential. The German Nutrition Society (DGE) recommends regular consumption due to their rich content of vitamins, minerals, and protein, making them a great meat alternative. Most legumes are low in fat and calories, promoting long-lasting fullness.

Monitoring salt intake is also crucial. Adults should limit salt to six grams per day, but many exceed this. The DGE suggests using herbs and spices instead of salt and being cautious with processed foods high in sodium. Food labels, which now disclose salt content, can help manage intake.

By eating more whole grains, legumes, and reducing salt, you can lower the risk of cardiovascular diseases and improve your overall health.