Eating a healthy diet has many benefits, including building strong bones, protecting your heart, preventing disease, and improving your mood.
This article looks at the top 10 benefits of a healthy diet and the evidence behind them.
Heart Health
It may be possible to prevent up to 80% of premature diagnoses of heart disease and stroke with lifestyle changes, such as increasing physical activity and eating healthy diet.
The foods people eat can lower their blood pressure and help keep their hearts healthy.
The DASH diet, or the Dietary Approaches to Stop Hypertension diet, includes a large number of heart-healthy foods.
The program recommends:
1. Eat lots of vegetables, fruits and whole grains
2. Choose fat-free or low-fat dairy, fish, poultry, beans, nuts, and vegetable oils
3. Limit intake of saturated fats and trans fats, such as fatty meats and full-fat dairy products
4. Limit drinks and foods that contain added sugars
5. Restrict sodium intake to less than 2,300 milligrams per day (ideally 1,500 mg per day) and increase potassium, magnesium, and calcium intake
Fiber-rich
foods are also crucial for keeping your heart healthy.
The AHA Trusted Source states that dietary fiber helps improve blood cholesterol and reduces the risk of heart disease, stroke, obesity, and type 2 diabetes.
The medical community has long recognized the link between trans fats and heart-related diseases, such as coronary artery disease.
Reducing specific fats can also help your heart's health. For example, cutting out trans fats lowers low-density lipoprotein (LDL) cholesterol levels. This type of cholesterol causes plaque to build up inside the arteries, increasing the risk of heart attack and stroke.
Lowering blood pressure can also promote heart health. Most adults can achieve this by limiting their salt intake to no more than 1,500 mg per day.
Food manufacturers add salt to many fast and processed foods, and a person who wants to lower their blood pressure should avoid these products.
Reduced Risk of Cancer
Eating foods rich in antioxidants can lower a person's risk of getting cancer by preventing cell oxidation.
The presence of free radicals in the body increases the risk of cancer, but antioxidants help eliminate them to reduce the likelihood of this disease.
Beta-carotene, lycopene, and the vitamins A, C, and E are just a few of the phytochemicals that can be found in fruits, vegetables, nuts, and legumes that have antioxidant properties.
According to the National Cancer Institute, there are laboratory and animal studies linking certain antioxidants with a reduced incidence of free radical damage due to cancer. Doctors caution against utilizing these dietary supplements without first consulting them because human trials are inconclusive.
Antioxidant-rich foods include:
1. Berries, like blueberries and raspberries
2. dark green leafy vegetables
3. pumpkin and carrots
4. Nuts and Seeds
Being obese can increase a person's risk of developing cancer and lead to worse outcomes. Maintaining a moderate weight can reduce these risks.
In a 2014 study, researchers found that a diet rich in fruit reduced the risk of cancers of the upper gastrointestinal tract.
They
also found that a diet rich in vegetables, fruits, and fiber reduced the risk
of colorectal cancer, while a diet rich in fiber reduced the risk of liver
cancer.
Read
more about cancer-fighting foods here.
Better mood
Some
evidence suggests a close relationship between diet and mood.
In 2016, researchers found that diets with a high glycemic load can trigger increased symptoms of depression and fatigue in obese but otherwise healthy people.
Several refined carbohydrates, such as those in soft drinks, cakes, white bread, and cookies, are present in a diet with a high glycemic load. The glycemic loads of vegetables, entire fruits, and whole grains are lower.
Recent research also found that diet can affect blood glucose levels, immune activation, and the gut microbiome, which can affect a person's mood. The researchers also found that there may be a link between healthier diets, such as the Mediterranean diet, and better mental health. While the opposite is true for diets with high amounts of red meat, processed and high-fat foods.
Importantly, the researchers highlighted the need for further research into the mechanisms linking diet and mental health.
If
a person suspects that they have symptoms of depression, it may be helpful to
talk to a doctor or mental health professional.
Improved gut health
The colon is full of natural bacteria, which play an important role in metabolism and digestion.
Moreover, some bacteria strains produce the colon-friendly vitamins K and B. They can also help fight harmful bacteria and viruses.
A high fiber diet can decrease inflammation in the gut. A diet rich in fibrous vegetables, fruits, legumes, and whole grains can provide a combination of prebiotics and probiotics that help good bacteria thrive in the colon.
These fermented foods are rich in probiotics:
1. yogurt
2. kimchi
3. sauerkraut
4.miso
5. kefir
Prebiotics
can help improve a variety of digestive problems, including irritable bowel
syndrome (IBS) symptoms.
Improved memory
A balanced diet can support mental and cognitive wellness. But more thorough investigation is required.
A 2015 study identified nutrients and foods that protect against cognitive decline and dementia.
The researchers found the following to be beneficial:
1. vitamins D, C and E
2. omega-3 fatty acids
3. flavonoids and polyphenols
4. fish
Among other diets, the Mediterranean diet incorporates many of these nutrients.
Read more about foods to boost brain function here.
Weight loss
The chance of developing chronic health issues can be decreased by maintaining a healthy weight. A person who is overweight or obese may have certain conditions, including:
1. coronary heart disease
2. type 2 diabetes
3. osteoarthritis
4 times
5. hypertension
6. certain mental health conditions
7. some types of cancer
Many nutritious foods, such as fruits, vegetables, and legumes, have fewer calories than the majority of processed foods.
A
person can determine their caloric needs using the Dietary Guidelines for
Americans 2020-2025 guide.
Maintaining
a healthy diet can help a person stay within their daily limit without
monitoring their calorie intake.
In
2018, researchers found that eating a diet rich in fiber and lean protein
resulted in weight loss without the need to monitor calorie intake.
Diabetes management
A diabetic person's diet can help them to:
1. Check your blood glucose levels
2. keep your blood pressure and cholesterol within target ranges
3. prevent or delay the complications of diabetes
4. Maintain a moderate weight
It is essential that people with diabetes limit their intake of foods with added sugar and salt. They should also consider avoiding fried foods that are high in saturated and trans fats.
Read about the best foods for diabetes here.
Strong bones and teeth
Strong bones and teeth require a sufficient intake of calcium and magnesium from eating healthy diet. Keeping your bones healthy can minimize your risk of future bone problems, such as osteoporosis.
The following foods are high in calcium:
1. dairy products
2. kale
3. broccoli
4. Canned fish with bones
Manufacturers of food frequently add calcium to cereals, tofu, and plant-based milk.
Several foods are rich in magnesium, and some of the finest sources are as follows:
1. green leafy vegetables
2. nuts
3 seeds
4. whole grains
Sleep better
Patterns
of sleep can be disturbed by a number of things, including sleep apnea.
Sleep apnea occurs when a condition repeatedly blocks the airway during sleep. Risk factors include obesity and alcohol use.
Cutting back on alcohol and caffeine can help a person achieve restful sleep, whether or not they have sleep apnea.
The health of the next generation.
Children learn most health-related behaviors from the adults around them, and parents who model healthy eating and exercise habits tend to pass them on.
Eating
at home can also help. In 2018, researchers found that children who ate regularly
with their families ate more vegetables and fewer sugary foods than their
peers, who ate at home less frequently.
Quick tips for a healthy diet
There are many small ways to improve a person's diet, including:
1. Swap soft drinks for water or herbal tea
2. make sure each meal consists of some fresh produce
3. Choose Whole Grains Over Refined Carbs
4. Consume whole fruits instead of juices
5. Limit red and processed meats, which are high in salt and can increase the risk of colon cancer
6. Eat more lean protein, which people can find in eggs, tofu, fish, and nuts.
A
person can also benefit from taking a cooking class and learning how to
incorporate more vegetables into their meals.
Summary
A eating healthy diet has many benefits, such as reducing the risk of heart disease, stroke, obesity, and type 2 diabetes. A person can also improve their mood and gain more energy by eating healthy diet.
A
doctor or dietitian can give you more tips for eating a healthy diet.
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