Heart disease and cancer were the leading causes of death among Americans in 2005, and a recent $415 million study has shown that while low-fat diets improve outside appearance, they don’t reduce the risk of cancer or heart disease on the inside.

The study, called the Women’s Health Initiative, followed nearly 49,000 women ages 50-79 over eight years.

“Low-fat diets can lower the risk of certain types of cancer,” said Roger Maillefer, doctor at the DeKalb Clinic. “High-fat diets have been strongly linked to cases of colon cancer.”

But dieting alone is not enough to lower risks of serious illness.

“Maintaining a proper weight is an important factor in long-term overall health,” said Joan Quinn, a registered dietician. “Eating a variety of whole foods that aren’t overly processed in moderation also helps.”

Maillefer added that “taking an aspirin every day has been shown to dramatically reduce the chance of heart attacks and strokes.”

Cancer was the second leading cause of death among blacks, whites and American Indians. Cancer ranked as the No. 1 cause of death among Asian-Americans in 2005.

What measures can be taken to lower the risk of such a deadly disease?

“Foods that have high levels of antioxidants such as green vegetables and citrus fruits are anti-cancer agents,” Maillefer said.

Avoiding processed foods is a general consensus among experts.

“Eating adequate amounts of lean proteins and eating fewer processed foods leads to a lower risk in heart disease,” Quinn said. “Eating fruits, vegetables and whole grains are more beneficial to individual health.”

Exercise is also a crucial component in the fight against lowering the risk of heart disease and cancer.

“There needs to be an adequate amount of exercise to help alleviate the amounts of stress,” Quinn said. “The American Heart Association recommends there be at least 30 minutes of cardiovascular exercise done each day.”

“High intakes of vitamins A,B,C,D and E along with zinc are also recommended,” he said.