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Jul 1, 2024 · Nutrition. How — and why — to fit more fiber and fermented food into your meals. Published April 26, 2024. A healthy diet is key to a healthy gut microbiome, which helps the immune system function well and reduces chronic inflammation among other important tasks.
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- Overview
- Heart health
- Reduced cancer risk
- Better mood
- Improved gut health
- Improved memory
- Weight loss
- Diabetes management
- Strong bones and teeth
- Getting better sleep
Following a healthy diet has many benefits, including building strong bones, protecting the heart, preventing disease, and boosting mood.
A healthy diet typically includes nutrient-dense foods from all of the major food groups, including lean proteins, whole grains, healthy fats, and fruits and vegetables of many colors. Healthy eating habits also include replacing foods that contain trans fats, added salt, and sugar with more nutritious options.
Following a healthy diet has many benefits, including building strong bones, protecting the heart, preventing disease, and boosting the mood.
This article discusses the top 10 benefits of a healthful diet and the evidence behind them.
According to the Centers for Disease Control and Prevention (CDC), heart disease is the leading cause of death for adults in the United States.
The American Heart Association (AHA) states that almost half of U.S. adults live with some form of cardiovascular disease.
High blood pressure, or hypertension, is a growing concern in the U.S. The condition can lead to a heart attack, heart failure, and a stroke.
It may be possible to prevent up to 80% of premature heart disease and stroke diagnoses with lifestyle changes, such as increasing physical activity and healthful eating.
The foods people eat can reduce their blood pressure and help keep their hearts healthy.
The DASH diet, or the Dietary Approaches to Stop Hypertension diet, includes plenty of heart healthy foods. The program recommends:
A person may eat foods that contain antioxidants to help reduce their risk of developing cancer by protecting their cells from damage.
The presence of free radicals in the body increases the risk of cancer, but antioxidants help remove them to lower the likelihood of this disease.
Many phytochemicals found in fruits, vegetables, nuts, and legumes act as antioxidants, including beta carotene, lycopene, and vitamins A, C, and E.
According to the National Cancer Institute, there are laboratory and animal studies that link certain antioxidants to a reduced incidence of free radical damage due to cancer. However, human trials are inconclusive and doctors advise against using these dietary supplements without consulting them first.
Foods high in antioxidants include:
•berries, such as blueberries and raspberries
Some evidence suggests a close relationship between diet and mood.
In 2016, researchers found that diets with a high glycemic load may trigger increased symptoms of depression and fatigue in people who have obesity but are otherwise healthy.
A diet with a high glycemic load includes many refined carbohydrates, such as those found in soft drinks, cakes, white bread, and biscuits. Vegetables, whole fruit, and whole grains have a lower glycemic load.
Recent research also found that diet can affect blood glucose levels, immune activation, and the gut microbiome, which may affect a person’s mood. The researchers also found that there may be a link between more healthful diets, such as the Mediterranean diet, and better mental health. Whereas, the opposite is true for diets with high amounts of red meat, processed, and high fat foods.
It is important to note that the researchers highlighted a necessity for further research into the mechanisms that link food and mental health.
If a person suspects they have symptoms of depression, talking with a doctor or mental health professional may help.
The colon is full of naturally occurring bacteria, which play important roles in metabolism and digestion.
Certain strains of bacteria also produce vitamins K and B, which benefit the colon. They may also help fight harmful bacteria and viruses.
A diet high in fiber may decrease inflammation in the gut. A diet rich in fibrous vegetables, fruits, legumes, and whole grains may provide a combination of prebiotics and probiotics that help good bacteria thrive in the colon.
These fermented foods are rich in probiotics:
•yogurt
•kimchi
A healthful diet may help maintain cognition and brain health. However, further conclusive research is necessary.
A 2015 study identified nutrients and foods that protect against cognitive decline and dementia. The researchers found the following to be beneficial:
•vitamin D, C, and E
•omega-3 fatty acids
•flavonoids and polyphenols
•fish
Maintaining a moderate weight can help reduce the risk of chronic health issues. A person who has more weight or obesity may be at risk of developing certain conditions, including:
•coronary heart disease
•type 2 diabetes
•osteoarthritis
•stroke
•hypertension
A healthy diet may help a person with diabetes:
•manage their blood glucose levels
•keep their blood pressure and cholesterol within target ranges
•prevent or delay complications of diabetes
•maintain a moderate weight
It is vital for people with diabetes to limit their intake of foods with added sugar and salt. They should also consider avoiding fried foods high in saturated and trans fats.
A diet with adequate calcium and magnesium is important for strong bones and teeth. Keeping the bones healthy can minimize the risk of bone issues later in life, such as osteoporosis.
The following foods are rich in calcium:
•dairy products
•kale
•broccoli
•canned fish with bones
A variety of factors, including sleep apnea, can disrupt sleep patterns.
Sleep apnea occurs when a condition repeatedly blocks the airways during sleep. Risk factors include obesity and drinking alcohol.
Jun 7, 2024 · For simple cooking, wash, cut and store any sturdy vegetables (asparagus, carrots, squash, zucchini, broccoli, cauliflower, mushrooms, radishes, turnips). Even alliums like scallions, leeks and ...
$18.00. . Print & eBook Download. $29.00. Add To Cart. A Guide to Healthy Eating: Strategies, tips, and recipes to help you make better food choices. Eat real food. That’s the essence of today’s nutrition message. Our knowledge of nutrition has come full circle, back to eating food that is as close as possible to the way nature made it.
- 4 Blackfan Circle, 4th Floor, Boston, 02115, MA
- hhp_info@health.harvard.edu
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Jan 1, 2022 · Potato chips, ice cream, pizza and more unhealthy foods continue to dominate the American diet, despite being linked to obesity, heart disease, Type 2 diabetes and other health problems.
Jun 24, 2021 · Summary. Healthy eating is important for many reasons, including fueling your body, acquiring necessary nutrients, lowering your disease risk, increasing your longevity, and promoting optimal...
Evidence-based, expert articles about healthy eating in real life: cooking & meal prep, diets, weight management, supplements, condition-based eating, and more.
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