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)Trusted Source, heart disease is the leading cause of death for adults in the United States.
The American Heart Association (AHA) Trusted Source 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.
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 Trusted Source, 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 dark, leafy greens pumpkin and carrots nuts and seeds.