Heart disease is the leading causeTrusted Source of death for adults in the United States, with an estimated 45 millionTrusted Source expected to have cardiovascular disease (CVD) by 2050.
High blood pressure, or hypertension, is a form of CVD that can lead toTrusted Source:
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:
- eating plenty of vegetables, fruits, and whole grains
- choosing fat-free or low fat dairy products, fish, poultry, beans, and nuts
- limiting saturated and trans fat intake, such as fatty meats and full-fat dairy products
- limiting drinks and foods that contain added sugars
- restricting sodium intake to less than 2,300 milligrams per day — ideally 1,500 mg daily — and increasing consumption of potassium, magnesium, and calcium
In addition to this, high fiber foods are crucial for keeping the heart healthy. The American Heart Association (AHA)Trusted Source states that dietary fiber helps improve blood cholesterol and lowers the risk of:
- heart disease
- stroke
- obesity
- type 2 diabetes
Limiting certain types of fats can also improve heart health. For instance, eliminating trans fats reducesTrusted Source low-density lipoprotein (LDL) cholesterol levels. This type of cholesterol causes plaque to collect within the arteries, increasing the risk of a heart attack and stroke.
The American Institute for Cancer Research recommends a diet rich in the following to support overall health and potentially reduce the risk of developing cancer:
- a variety of fruits and vegetables
- whole grains
- beans
Some people believe that antioxidants in these foods play a key role in preventing cancer.
However, according to the National Cancer InstituteTrusted Source, while laboratory and animal studies link certain antioxidants to a reduced incidence of free radical damage due to cancer, human trials remain inconclusive. Indeed, doctors advise against using these dietary supplements without consulting them first.
Having obesity may increaseTrusted Source a person’s risk of developing cancer and result in less favorable outcomes. Maintaining a moderate weight may reduce these risks.
Some evidence suggests a close relationship between diet and mood.
According to a 2020 study, diet can affect several factors which, in turn, may impact a person’s mood. These include:
- blood glucose levels
- immune activation
- the gut microbiome
The researchers also found that certain diets, such as the Mediterranean diet, may be linked to better mental health. The opposite is true for diets with high amounts of red meat, processed foods, and high fat foods.
It is important to note that the researchers highlighted the need for further research into the mechanisms linking 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 an important role in metabolism and digestion.
A diet high in fiber may decreaseTrusted Source 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 probioticsTrusted Source:
- yogurt
- kimchi
- sauerkraut
- miso
Prebiotics may help improve a range of digestive issues, including irritable bowel syndrome (IBS) symptoms.
A healthy diet may help maintain cognition and brain health. However, further conclusive research is necessary.
A 2023 review concluded that micronutrients, including B vitamins, iron, and polyphenols, play an important role in supporting cognitive health.
The following diets incorporate many of these elements and are associated with a lower risk of cognitive decline and dementia:
- Mediterranean diet
- Nordic diet
- DASH diet
- MIND diet
Weight loss
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, includingTrusted Source:
- coronary heart disease
- type 2 diabetes
- osteoarthritis
- stroke
- hypertension
- certain mental health conditions
- some cancers
Many healthy foods, including vegetables, fruits, and beans, are lower in calories than most processed foods.
A person can determine their calorie requirements using guidance from the Dietary Guidelines for Americans 2020–2025Trusted Source.
Maintaining a healthy diet can help people stay within their daily limits without monitoring their calorie intake.
Diabetes management
A healthy diet may helpTrusted Source a person with diabetes:
- manage their blood glucose levels
- keep their blood pressure within target ranges
- keep their cholesterol within target ranges
- prevent or delay complications of diabetes
- maintain a moderate weight
People with diabetes must limit their intake of foods with added sugar and salt. They should also consider avoiding fried foods high in saturated and trans fats.
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