Dramatically Reduce Disease by Eating this...

Food to reduce disease risk by up to 33%

I eat a lot. And I'm rarely hungry. Unlike some that are hungry and constantly eat. On a morning I get a subtle reminder... which I ignore without any trouble. But once I start eating, I can go for many hours without feeling a need to eat.

However, it's very different to how it used to be.

Many can relate to this... I could clean a large plate full. And then in an hour, I'd be able to eat again. I'd snack on toast, biscuits, and crisps to see me though.

 Reduced risk of heart disease, stroke, cardiovascular disease, and less likely to die prematurely.

Quite suddenly, everything changed. I still eat a large plate full, however, I'm not hungry for 3 or 4 hours afterwards. Sometimes longer.

In fact, a study to explain the effects of a lifestyle change like mine shows my risk of getting diseases is dramatically decreased. Cancer risk down. Reduced risk of heart disease, stroke, cardiovascular disease, and less likely to die prematurely. Disease reduced by up to 33%. And for me, that's good news because...

...I had a bad start. An eighties child brought up on oven chips and instant noodles and formed meats. A bad diet mixed with London pollution. It's no wonder I developed asthma. Plus I was often sick. If I didn't have a cold, I'd be covered in a rash and throwing up.

Today is very different. I know my triggers. And I'm rarely sick. If I catch a cold it only lasts for a few days rather than weeks. And my asthma has almost gone.

In all honestly, my good health is directly linked to my lifestyle choice. I feel great. And this study by Imperial College London which looked at 95 published papers on fruit and vegetable consumption makes me feel even better.

According to this study, eating 10 portions or 800g of fruits and vegetables per day could give you the most health benefits.

Fruit and vegetables have been shown to reduce cholesterol levels, blood pressure, and to boost the health of our blood vessels and immune system.

After analysing data from previous studies the results show the risks of developing diseases are lower when you eat more fruit and vegetables per day.

So you don't have to eat 10 portions per day to get some benefits from the complex nutrients found in them. But the more the better.

Dr Dagfinn Aune, from the School of Public Health at Imperial, said:

Fruit and vegetables have been shown to reduce cholesterol levels, blood pressure, and to boost the health of our blood vessels and immune system. This may be due to the complex network of nutrients they hold. For instance, they contain many antioxidants, which may reduce DNA damage, and lead to a reduction in cancer risk.

So, will the public rush out and stock up on fruit and vegetables? Plan to eat three or four portions of fruit and veg with every meal?

Well, just as the mechanical hare's released, the electricity's cut before the dogs dart out of the traps...

...Dr Alison Tedstone, chief nutritionist at Public Health England, dims the lights:

Whilst consuming more than five portions of fruit and vegetables a day may be desirable ... adding pressure to consume more fruit and vegetables creates an unrealistic expectation.

The message from our authorities seems to be if we cannot get people to eat 5-a-day then why advise them to eat more even if it's a benefit to their overall health!

It isn't like we have an obesity epidemic or anything?!

Not only this but published opinions take a depressive view:

Kathleen Kerridge's article in the Guardian takes a dim view of adding more fruit and veg to her meals. She believes austerity Britain cannot afford it and are incapable of cooking.

And Jemima Lewis sucks the fun out of creating meals with fruit & vegetables. In her gloomy opinion published in the Telegraph, she feels it would be a joyless affair.

Peel, chop, grate, munch. From now on, let this be the soundtrack of your life.

She really makes her feelings clear...

First: it’s never going to happen... and even if everyone was suddenly rich enough to afford this daily banquet of cruciferous goodness – there simply isn’t enough time in the day to eat it all.

Oh, it's just too hard! Too expensive. Takes too much time. These people have their melons twisted. They resist change (which is quite normal, but it doesn't make it right), and they rationalise reasons why they cannot do it... time and cost and inconvenience...

...even though, it doesn't talk very long to steam or fry some veg while heating up a ready meal, does it? And the cost is almost nothing. But it depends on how you look at it - 

An increased cost on top of what you already spend or the foundation of your diet?

If you believe it's an extra cost, then the added expense is painful. However, if you start with fruit & vegetables and then add everything else to your shopping and view luxury items as luxuries, the pain is less severe. And it's a good thing the price of luxuries start very low.

I believe we need to change our values. Take the time to enjoy foods. I mean, experience reminds me, I've had to be thrifty... every penny counts... but I always chose fruit & veg first. Next, I bought as much meat and fish and dairy as I could afford and then scraped together my change for chocolate, crisps, biscuits, or doughnuts.

I enjoy every mouthful.

So what's the real cost?

I get close, very close to 10-a-day almost every day. And it costs about £1.50p per day. So £10.50p per week from an average weekly food spend per person of £20-£40 is realistic - not expensive.

To tell the truth, we do not eat enough fruit & veg. Two out of three Brits don't eat five portions a day. And we know it, so telling people to eat ten-a-day is shocking.

It's no wonder some took up the challenge to see the effects. Published in The Sun, the Darnells, from Plymouth, took the challenge to eat ten portions a day for a fortnight.

Normally, Dad Ben only manages one portion a day. Mum Claire eats three portions a day. Son Jack eats two portions on a good day, and vegetarian Lucy already eats four to five portions a day.

So how did they fair?

Ben - It’s made me feel a lot fuller and I’ve been sleeping better too. I won’t keep up the ten portions but I’ll definitely try to stick to around five. After ten, that should be easy.

Claire - I’ve had more energy and my mind has been clearer.

Jack - I think I’ve probably slept a bit better. But I’ll be glad to get back to my old diet and not have Mum producing plates of roasted vegetables and calling it dinner.

Lucy - I’d definitely like to keep ten-a-day up. I’ve felt much better while doing it.

Well, some positive responses. They may not stick to the 10-a-day, although, striving for 5-a-day seems easier now...

...Let's be thankful our health authorities are not migrating to Japan, where the government recommends 17 portions a day!

Truthfully, it's not that hard to get very close to 10-a-day... 3 or 4 handfuls of fruit & veg in three meals per day will serve you well.