Healthful eating also means replacing foods that contain trans fats, added salt, and sugar with more nutritious options.
Following a healthful diet has many health benefits, including building strong bones, protecting the heart, preventing disease, and boosting mood.
This article looks at the top 10 benefits of a healthful diet and the evidence behind them.
1. Heart health
According to the Centers for Disease Control and Prevention (CDC)Trusted Source, 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 cardiovascular disease.
High blood pressure, or hypertension, is a growing concern in the U.S. The condition can lead to heart attack, heart failure, and stroke.
Some sources report that it is 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 dietary approach to stop hypertension, known as the DASH distrusted Source, includes plenty of healthful foods for the heart. The program recommends the following:
eating plenty of vegetables, fruits, and whole grains
choosing fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils
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
High-fiber foods are also crucial for keeping the heart-healthy.
The AHA state that dietary fiber helps improve blood cholesterol and lowers 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 illnesses, such as coronary heart disease.
Limiting certain types of fats can also improve heart health. For instance, eliminating trans fats reduces the levels of low-density lipoprotein cholesterol. This type of cholesterol causes plaque to collect within the arteries, increasing the risk of heart attack and stroke.
Reducing blood pressure can also promote heart health. A person can achieve this by limiting their salt intake to no more than 1,500 milligrams per day.
Food manufacturers add salt to many processed and fast foods, and a person who wishes to lower their blood pressure should avoid these products.
2. Reduced cancer risk
Eating foods that contain antioxidants can reduce a person’s risk of developing cancer by protecting cells from damage.
The presence of free radicals in the body increases cancer risk, 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, though human trials are inconclusive, laboratory and animal studies link certain antioxidants to a reduced incidence of free radical damage due to cancer.
Foods high in antioxidants include:
berries such as blueberries and raspberries
dark leafy greens
pumpkin and carrots
nuts and seeds
Having obesity may increaseTrusted Source a person’s risk of developing cancer and result in poorer outcomes. Maintaining a moderate weight may reduce these risks.
In a 2014 study trusted Source, researchers found that a diet rich in fruits reduced the risk of upper gastrointestinal tract cancers.
They also found that a diet rich in vegetables, fruits, and fiber lowered the risk of colorectal cancer, while a diet rich in fiber reduces the risk of liver cancer.
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