Eating a healthy diet has many benefits, including building
strong bones, protecting the heart, preventing disease, and improving mood.
A healthy diet typically includes nutrient-dense foods from
all the major food groups, including lean protein, whole grains, healthy fats,
and colourful fruits and vegetables. Healthy eating habits also include
replacing foods with added trans fats, salt, and sugar with more nutritious
options.
Eating a healthy diet has many benefits, including building
strong bones, protecting the heart, preventing disease, and improving mood.
This article looks at the top 10 benefits of a healthy diet
and the evidence behind them.
heart health
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According to the Centers for Disease Control and Prevention
(CDC) Trusted Source, heart disease is the leading cause of death among adults
in the United States.
The American Heart Association (AHA) Trusted Source states
that nearly half of the adults in the United States are living with some form
of cardiovascular disease.
High blood pressure, or high blood pressure, is a growing
concern in the United States, as the condition can lead to heart attack, heart
failure, and stroke.
Up to 80% of early diagnoses of heart disease and stroke can
be prevented through lifestyle changes, such as increased physical activity and
healthy eating.
The foods people eat can lower their blood pressure and help
keep their hearts healthy.
The DASH diet, or Dietary Approaches to Stop Hypertension,
includes many heart-healthy foods. The program recommends a trusted source:
Eat plenty of vegetables, fruits, and whole grains.
Choose fat-free or low-fat dairy, fish, poultry, beans,
nuts, and vegetable oils
Limit your intake of saturated and trans fats, such as fatty
meats and full-fat dairy products
Limit drinks and foods that contain added sugars
Restrict sodium intake to less than 2,300 milligrams per day
(ideally 1,500 mg per day) and increase intake of potassium, magnesium, and
calcium
Fiber-rich foods are also essential for maintaining a
healthy heart.
The AHA Trusted Source states that dietary fibre 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 heart disease.
Reducing certain types of fats can also improve heart
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 salt intake to no more than 1,500 mg daily.
Food manufacturers add salt to many fast and processed
foods, and a person who wants to lower blood pressure should avoid these
products.
Reduce the risk of cancer
A person can eat foods that contain antioxidants to help
reduce the 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 to eliminate them to reduce the possibility of
developing this disease.
Several phytochemicals found in fruits, vegetables, nuts,
and legumes act as antioxidants, including beta-carotene, lycopene, and
vitamins A, C, and E.
According to a source at the National Cancer Institute, laboratory
and animal studies link certain antioxidants with a reduced incidence of free
radical damage due to cancer. However, human trials are inconclusive, and
doctors advise against using these nutritional supplements without consulting
them first.
Antioxidant-rich foods include:
Berries, such as blueberries and raspberries
dark leafy vegetables
pumpkin and carrots
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 cancer of the upper GI tract.
They also found that a diet rich in vegetables, fruits, and
fibre reduces the risk of colorectal cancer while.