How Eating a Healthy Diet Can Help Prevent Chronic Diseases

How Eating a Healthy Diet Can Help Prevent Chronic Diseases

According to a study by the Ministry of Health and the Duke-NUS Medical School Centre for Ageing Research and Education, the number of adults with three or more chronic conditions in Singapore has doubled from 2009 to 2017.

The Singapore Health Promotion Board attributes the increase of chronic diseases to an ageing population and unhealthy lifestyles. Examples of these poor health practices include a sedentary lifestyle, lack of exercise, smoking, excess alcohol consumption and a poor diet.

Whilst Singapore’s ageing population presents a significant dilemma, the same cannot be said for unhealthy lifestyle choices. For instance, simply adopting a healthier diet can significantly reduce the risk of chronic diseases.


What are Chronic Diseases?

Chronic diseases, broadly defined, are diseases that last more than a year or so, significantly affecting quality of life. They include both physical and mental health conditions, and often require ongoing treatment to manage symptoms and side effects.

Today, chronic conditions stand as one of the leading causes of death. Here are some examples of chronic diseases commonly faced by patients:

  • Diabetes
  • Cancer
  • Hypertension (High blood pressure)
  • Lipid disorder (High blood cholesterol)
  • Stroke
  • Asthma
  • Heart diseases 
  • Parkinson’s disease
  • Kidney diseases (Nephrosis/Nephritis)
  • Osteoporosis
  • Psoriasis
  • Rheumatoid Arthritis and many more


Healthy Diets and Chronic Disease Risk Mitigation



Unhealthy diets have long been established as a contributing factor to the development of several chronic diseases. They are often rich in refined sugars, salt, oils, and excess calories; not to mention highly processed.

On the other hand, a healthy diet is one that is rich in fresh vegetables and fruits, as well as adequately fulfilling your body’s daily nutritional and caloric needs. Here’s how eating a healthy diet can help prevent chronic diseases:


Reduce Unhealthy Trans Fats and Saturated Fats

Unhealthy processed foods are often cooked with oils containing trans and saturated fats. Restaurants and fast-food outlets often use oils with trans fats because they not only impart a desirable taste to foods, but they are also cheap, last a long time, and can be used many times.

Saturated fats, meanwhile, are often found in animal sources and tropical oils, such as palm oil. Consuming these fats will increase the levels of low-density lipoprotein (LDL) in your bloodstream, which, in turn, increases the risk of a variety of chronic diseases, such as stroke and coronary artery disease.

By adopting a healthy diet, you can replace these oils with unsaturated fats (including monounsaturated and polyunsaturated fats) which pose minimal risks to blood vessels and may help lower LDL cholesterol levels. Additionally, consuming more fresh fish which are rich in unsaturated fats has also proven beneficial in reducing the risk of myocardial infarctions (heart attacks).


Decrease Excess Salt Intake

High blood pressure causes several uncomfortable symptoms, but it is the complications that arise from it that are concerning. Long-term high blood pressure can lead to various heart conditions, vision loss, and even stroke. One contributing factor to high blood pressure is the overconsumption of salt.

Surveys have shown that about 90% of Singaporeans consume 9 grams of salt per day, which is significantly higher than the recommended 5 grams per day. This can be attributed to the fast paced lifestyle of many Singaporeans that results in the increased consumption of pre-prepared and processed foods, such as cured meats, canned goods and frozen foods.

A healthy diet with more fruits, vegetables, fresh meats and fresh seafood will help control salt intake and bring down the risk of developing chronic conditions.


Control Sugar Consumption

Refined sugars have significantly permeated modern lifestyles. Much of our packaged and processed foods contain high amounts of sugar, especially soft drinks and desserts.

Uncontrolled sugar consumption increases the risk of conditions like type II diabetes and obesity. A healthy diet, such as those provided by our ReCulture Programmes, contain no sugar and refined carbohydrates. This will help decrease the risk of chronic diseases.


Preventing Obesity

Obesity is a worldwide problem, with the number of obese and overweight individuals increasing rapidly. Obesity can increase the risk of many chronic diseases, including high blood pressure, diabetes and cardiovascular issues.

Additionally, obese individuals suffer an increased risk for various cancers, including colon, breast, kidney, endometrium and more. At ReCulture, our oil-free meals provided along with our programmes add up to 800 calories per day, which will help manage your weight, mitigate and prevent obesity.


Final Thoughts

Healthy eating can help reduce the risk of chronic diseases. Adopting healthy meals becomes easier if you have your meals prepared and delivered to you. Many of us live busy lives, and preparing our own meals takes a lot of time, effort and resources.

Contact us to find out which of our detox programmes best aligns with your health goals.

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