The Role of Food in Chronic Disease

As a nutrition coach, it’s my responsibility to care deeply about how what we eat affects chronic disease — especially here in the U.S. While exercise is absolutely essential for a healthy body, if I had to pick just one area for clients to focus on, it would be nutrition. You’ve heard the saying before, and I’ll say it again: you can’t outwork a bad diet.

The State of Our Health

Obesity is no secret — yet many people still turn a blind eye. According to the Centers for Disease Control and Prevention (CDC), 40% of American adults were obese in 2016, representing about 93 million people (Hales, 2017). Obesity-related conditions like heart disease, stroke, Type 2 diabetes, and certain cancers are the leading causes of preventable, premature death (National Heart, Lung, and Blood Institute, 2013).

The research consistently shows that our dietary patterns — total calories, quality of food, and nutrient balance — are strongly linked to obesity and disease risk (Min, 2017; Mu et al., 2017). Simply put, what we eat shapes how our bodies function long-term.

Building a Diet That Supports Health

Here are some core principles to follow for a health-supporting diet:

• Choose foods low in saturated fat and eliminate trans fats entirely.

• Follow dietary guidelines designed for your health needs (like those from the American Heart Association or World Health Organization).

• Select beverages and foods low in added sugar.

• Eat plenty of fresh fruits and vegetables daily.

• Limit fatty meats, processed foods, and those high in salt.

• If you drink alcohol, do so in moderation.

These aren’t just general rules — they’re habits that can literally change the course of your health.

Let’s Talk Heart Disease ❤️

One of the most powerful things you can do to protect your heart is change your diet. A diet high in saturated fats and cholesterol increases your risk for heart disease — and no, you can’t out-exercise that risk (Nettleton, 2017).

Research continues to show that low saturated fat, high fiber, low salt, and high plant-based diets significantly lower the risk of developing heart disease.

Tips to Help Prevent Heart Disease:

• Control portion sizes

• Eat more fruits and vegetables

• Choose whole grains over refined ones

• Limit unhealthy fats (they should make up no more than 5–6% of total calories)

• Opt for lean protein sources

• Reduce sodium intake (pro tip: swap table salt for sea salt)

• Plan ahead for treats so you can enjoy them in moderation

Let’s Chat the “C Word”: Cancer 🎗️

Diet plays a direct role in cancer risk (Song, 2016). Diets high in processed foods, red meat, and salt-preserved foods have been shown to increase risk, while eating fresh produce, whole foods, and fiber-rich meals lowers it.

Here’s something empowering — genetics and environment only account for about 30% of cancer risk. The majority is directly influenced by lifestyle, especially diet. That means you have far more control over your health than you might realize.

Tips to Help Prevent Cancer Through Diet:

• Eat foods high in antioxidants

• Choose low-glycemic foods to help balance blood sugar

• Increase dietary calcium

• Maintain a healthy BMI

Let’s Talk About Diabetes 🩸

The relationship between Type 2 diabetes and diet is one of the strongest in all of nutrition science (Sami, 2017). The biggest risk factor? Obesity, which is often driven by poor dietary habits and sedentary lifestyles.

Rapid weight gain, frequent consumption of sugary drinks, and excess calorie intake all contribute to rising diabetes rates around the world. On the flip side, a diet low in added sugar and moderate in total calories is highly effective in reducing the risk of Type 2 diabetes (Gray, 2015).

In short, diabetes prevention starts with what’s on your plate — not just in your workout routine.

The Takeaway

Food is medicine — and prevention. The choices we make at every meal directly influence our risk for chronic diseases like heart disease, cancer, and diabetes. As a nutrition coach, I believe in empowering people with both knowledge and action steps.

You don’t need perfection. You need consistency. Small, smart nutrition habits practiced daily will do far more for your long-term health than any crash diet or fitness trend ever could.