It is a fact, healthy life expectancy depends largely on the contents of your plate. We know in particular that the consumption of processed foods, rich in fat, sugar and alcohol are conducive to heart disease, diabetes and certain cancers.
“ Nowadays, 20% of cancers are attributable to nutrition “, deplores Dr Alain Toledano, president of the Rafaël Institute, a European center for integrative medicine supporting patients during and after cancer. These are digestive cancers (cancer of the colon, stomach, esophagus, rectum or larynx), but also prostate, pancreatic, bladder and lung cancer “.
For Top Santé, the Dr. Toledano shares the ingredients always present in his kitchen to allow him to stock up on omega-3, fiber, protein and iron every day. Preview.
“It’s proven, this diet allows you to live longer”
Oncologist and appointed Head of Clinic of the Paris Hospitals, at the Pierre and Marie Curie University, at the Tenon Hospital in Paris at the age of 26, Dr. Toledano is well placed to know to what extent diet is decisive: it can prevent diseases or, on the contrary, promote them.
“ We know that diet plays a role in obesity and obesity can influence the appearance of cancers for metabolic reasons. All the studies show it », Explains the specialist.
It is not a question of incriminating this or that food, but rather ofencourage good habits : eat minimally processed foods, favor seasonal fruits and vegetables, foods rich in fiber and limit foods rich in nitrate.
If he had to name foods that are always on hand, Dr. Toledano would mention olive oil first, “ for its omega-9 “. Omega-9 is involved in reducing bad blood cholesterol (LDL), while participating in increasing good cholesterol (HDL). They thus contribute to the prevention of the risks of hypertension and cardiovascular diseases. If you like to take inspiration from the Mediterranean diet for cooking, olive oil is essential. “ It is proven that this diet allows you to live longer », specifies Dr. Toledano.
He always adds having a can of sardines : “ their omega-3s make sardines an excellent anti-inflammatory “. Oily fish can be eaten twice a week and are a good way to stock up on protein and good fats, useful for promoting satiety and improving digestive health, while supporting immunity.
Vegetables should not be neglected
And because proteins do not always have to come from products of animal origin, the oncologist claims to regularly rely on legumes Of type lentils. They are a very good source of vegetable proteins, iron and fiber. “ Best combined with a cereal to have a complete protein: gomashio, a condiment made from a mixture of toasted sesame and sea salt (to limit salt consumption) “. Remember, salt must be reduced to limit the risk of heart disease.
Finally, the vegetables cannot be forgotten, emphasizes Dr. Toledano when he lists the essentials in his kitchen. “ For vitamins, minerals, but also their richness in fiber which allows a healthy intestinal microbiota “. The opportunity to remember that they should represent half of your plate.