What are the health benefits of eating healthy?

Healthy eating habits include nutrient-dense foods of all major food groups. This includes lean proteins, whole grain, healthy fats, fruits and vegetables in many colors.

Healthy eating means that you replace trans fats, added sugar, and salt with healthier options.

A healthy diet can provide many health benefits including strong bones, heart health, prevention of disease, mood enhancement, and improved mood.

This article examines the top 10 health benefits of a healthy diet and the evidence supporting them.

Heart

Heart disease is the leading cause for death for adults in America, according to the Centers for Disease Control and Prevention Trusted Source.

According to the American Heart Association (AHA), almost half of Americans are living with some type of cardiovascular disease.

Hypertension (or high blood pressure) is becoming a more serious problem in the United States. This condition can cause heart attack, stroke, or heart failure.

According to some sources, lifestyle changes such as increased physical activity and healthy eating can prevent up to 80% of stroke and premature heart disease.

Foods can help lower blood pressure and keep your heart healthy.

The DASH diet is a diet that reduces hypertension and includes many heart-healthy foods. These are the recommendations of the program:

Eat lots of fruits and vegetables.

Choose fat-free and low fat dairy products, such as fish, poultry, beans or nuts, as well as vegetable oils.

Limiting intake of saturated and trans fats, such as full-fat dairy products and fatty meats.

Limit the intake of added sugars in beverages and foods

Limiting sodium intake to below 2,300 mg per day (ideally 1,500 mg daily) and increasing potassium, magnesium and calcium consumption are two of the best ways to reduce your sodium intake

For a healthy heart, high-fiber foods are essential.

According to the AHA, dietary fiber can improve blood cholesterol and reduce the risk of type 2 diabetes, stroke, heart disease, and other illnesses.

Trans fats have been recognized by the medical community as a link to heart-related diseases such as coronary heart disease.

Heart health can be improved by limiting certain fats. Eliminating trans fats can reduce the level of low-density cholesterol. Plaque can build up in the arteries and increase the risk of a heart attack or stroke.

Heart health can be improved by lowering blood pressure. This can be achieved by limiting salt intake to less than 1,500 mg per day.

Salt is added to processed foods and fast food. People who want to lower blood pressure should stay away from these products.

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Lower cancer risk

Antioxidants can protect cells from damage and reduce the risk of getting cancer.

Free radicals can increase the risk of developing cancer. Antioxidants help to eliminate them.

Numerous phytochemicals in fruits, vegetables and nuts act as antioxidants.

The National Cancer Institute says that although human trials have not been conclusive, there are animal and laboratory studies linking certain antioxidants to lower cancer incidence.

Antioxidant-rich foods include:

Blueberries and raspberries are two examples of berries.

Dark leafy greens

Pumpkin and carrots

Nuts and seeds

Obesity can increase the risk of developing cancer. It can also lead to poorer outcomes. These risks may be reduced if you maintain a healthy weight.