Benefits of eating healthy: Heart health, better mood, and more Health ConditionsHealth ConditionsAlzheimer's & DementiaAnxietyArthritisAsthma & AllergiesBreast CancerCancerCardiovascular HealthCOVID-19Dermatology & SkincareDiabetesEnvironment & SustainabilityExercise & FitnessEye HealthHeadache & MigraineHealth EquityHIV & AIDSHuman BiologyInflammatory Bowel DiseaseLeukemiaLGBTQIA+Men's HealthMental HealthMultiple Sclerosis (MS)NutritionParkinson's DiseasePsoriasisSexual HealthWomen's HealthDiscoverNewsLatest NewsOriginal SeriesMedical MythsHonest NutritionThrough My EyesNew Normal HealthPodcastsHow to understand chronic painWhat is behind vaccine hesitancy?The amazing story of hepatitis C, from discovery to cureNew directions in dementia researchCan psychedelics rewire a depressed, anxious brain?Why climate change matters for human healthToolsGeneral HealthDrugs A-ZHealth HubsHealth ToolsBMI Calculators and ChartsBlood Pressure Chart: Ranges and GuideBreast Cancer: Self-Examination GuideSleep CalculatorHealth ProductsAffordable Therapy OptionsBlood Pressure MonitorsDiabetic SuppliesFitness TrackersHome GymsGreen Cleaning ProductsHow to Shop for CBDQuizzesRA Myths vs FactsType 2 Diabetes: Managing Blood SugarAnkylosing Spondylitis Pain: Fact or FictionConnectAbout Medical News TodayWho We AreOur Editorial ProcessContent IntegrityConscious LanguageNewslettersSign UpFollow UsMedical News TodayHealth ConditionsDiscoverToolsConnectSubscribe What are the benefits of eating healthy Medically reviewed by Katherine Marengo LDN, R.D., Nutrition — By Cathleen Crichton-Stuart — Updated on July 28, 2022A 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. Heart health Share on PinterestOscar Wong/Getty ImagesAccording to the Centers for Disease Control and Prevention (CDC), 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 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. 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 grainschoosing fat-free or low fat dairy products, fish, poultry, beans, nuts, and vegetable oilslimiting saturated and trans fat intake, such as fatty meats and full-fat dairy productslimiting drinks and foods that contain added sugarsrestricting 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 states 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 (LDL) cholesterol. This type of cholesterol causes plaque to collect within the arteries, increasing the risk of a heart attack and stroke. Reducing blood pressure can also promote heart health. Most adults may achieve this by limiting their salt intake to no more than 1,500 mg 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. Reduced cancer risk 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, 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 raspberriesdark, leafy greenspumpkin and carrotsnuts and seeds Having obesity may increase a person’s risk of developing cancer and result in poorer outcomes. Maintaining a moderate weight may reduce these risks. In a 2014 study, 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. Read more about cancer-fighting foods here. Better mood Some evidence suggests a close relationship between diet and mood. In 2016, researchers found that diets with a high glycemic load may trigger increased symptoms of depression and fatigue in people who have obesity but are otherwise healthy. A diet with a high glycemic load includes many refined carbohydrates, such as those found in soft drinks, cakes, white bread, and biscuits. Vegetables, whole fruit, and whole grains have a lower glycemic load. Recent research also found that diet can affect blood glucose levels, immune activation, and the gut microbiome, which may affect a person’s mood. The researchers also found that there may be a link between more healthful diets, such as the Mediterranean diet, and better mental health. Whereas, the opposite is true for diets with high amounts of red meat, processed, and high fat foods. It is important to note that the researchers highlighted a necessity for further research into the mechanisms that link food and mental health. If a person suspects they have symptoms of depression, talking with a doctor or mental health professional may help. Improved gut health The colon is full of naturally occurring bacteria, which play important roles in metabolism and digestion. Certain strains of bacteria also produce vitamins K and B, which benefit the colon. They may also help fight harmful bacteria and viruses. A diet high in fiber may decrease 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 probiotics:yogurtkimchisauerkrautmisokefir Prebiotics may help improve a range of digestive issues, including irritable bowel syndrome (IBS) symptoms. Improved memory A healthful diet may help maintain cognition and brain health. However, further conclusive research is necessary. A 2015 study identified nutrients and foods that protect against cognitive decline and dementia. The researchers found the following to be beneficial:vitamin D, C, and Eomega-3 fatty acidsflavonoids and polyphenolsfish Among other diets, the Mediterranean diet incorporates many of these nutrients. Read more about foods to boost brain function here. 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, including:coronary heart diseasetype 2 diabetesosteoarthritisstrokehypertensioncertain mental health conditionssome cancers Many healthful 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 2020–2025. Maintaining a healthy diet can help a person stay within their daily limit without monitoring their calorie intake. In 2018, researchers found that following a diet rich in fiber and lean proteins resulted in weight loss without the need for monitoring calorie intake. Diabetes management A healthy diet may help a person with diabetes:manage their blood glucose levelskeep their blood pressure and cholesterol within target rangesprevent or delay complications of diabetesmaintain a moderate weight It is vital for people with diabetes to limit their intake of foods with added sugar and salt. They should also consider avoiding fried foods high in saturated and trans fats. Read about the best foods for diabetes here. Strong bones and teeth A diet with adequate calcium and magnesium is important for strong bones and teeth. Keeping the bones healthy can minimize the risk of bone issues later in life, such as osteoporosis. The following foods are rich in calcium:dairy productskalebroccolicanned fish with bones Food manufacturers often fortify cereals, tofu, and plant-based milk with calcium. Magnesium is abundant in many foods, and some of the best sources include:leafy green vegetablesnutsseedswhole grains Getting better sleep A variety of factors, including sleep apnea, can disrupt sleep patterns. Sleep apnea occurs when a condition repeatedly blocks the airways during sleep. Risk factors include obesity and drinking alcohol. Reducing alcohol and caffeine intake may help a person gain restful sleep, whether they have sleep apnea or not. The health of the next generation Children learn most health-related behaviors from the adults around them, and parents who model healthy eating and exercise habits tend to pass these on. Eating at home may also help. In 2018, researchers found that children who regularly ate meals with their families consumed more vegetables and fewer sugary foods than their peers, who ate at home less frequently. Quick tips for a healthful diet There are plenty of small ways to improve a person’s diet, including:swapping soft drinks for water or herbal teaensuring each meal consists of some fresh producechoosing whole grains instead of refined carbohydratesconsuming whole fruits instead of juiceslimiting red and processed meats, which are high in salt and may increase the risk of colon cancereating more lean protein, which people can find in eggs, tofu, fish, and nuts A person may also benefit from taking a cooking class and learning how to incorporate more vegetables into their meals. Summary Healthy eating has many benefits, such as reducing the risk of heart disease, stroke, obesity, and type 2 diabetes. A person may also boost their mood and gain more energy by maintaining a balanced diet. A doctor or dietitian can provide further tips for eating a more healthy diet. Last medically reviewed on July 28, 2022DiabetesType 2StrokeCancer / OncologyNutrition / DietObesity / Weight Loss / Fitness 27 sourcescollapsedMedical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.American Heart Association. (n.d.).https://www.heart.org/en/Bradbury, K. E., et al. (2014). Fruit, vegetable, and fiber intake in relation to cancer risk: Findings from the European Prospective Investigation into Cancer and Nutrition (EPIC) [Abstract].https://www.ncbi.nlm.nih.gov/pubmed/24920034Breymeyer, K. L., et al. (2016). Subjective mood and energy levels of healthy weight and overweight/obese healthy adults on high- and low-glycemic load experimental diets [Abstract].https://www.sciencedirect.com/science/article/pii/S0195666316303221Carlson, J. L., et al. (2018). Health effects and sources of prebiotic dietary fiber.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6041804/Centers for Disease Control and Prevention. (n.d.).https://www.cdc.gov/Coronary heart disease. (2022).https://www.nhlbi.nih.gov/health-topics/coronary-heart-diseaseDiabetes diet, eating, & physical activity. (2016).https://www.niddk.nih.gov/health-information/diabetes/overview/diet-eating-physical-activityDietary Guidelines for Americans 2020-2025. (2020).https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdfDietary supplement fact sheets. (n.d.).https://ods.od.nih.gov/factsheets/list-all/Dimidi, E., et al. (2019). Fermented foods: Definitions and characteristics, impact on the gut microbiota and effects on gastrointestinal health and disease.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723656/Firth, J., et al. (2020). Food and mood: How do diet and nutrition affect mental wellbeing?https://www.bmj.com/content/369/bmj.m2382Gangwisch, J. E., et al. (2015). High glycemic index diet as a risk factor for depression: Analyses from the Women's Health Initiative.https://academic.oup.com/ajcn/article/102/2/454/4564524Healthy eating. (n.d.).https://www.heartandstroke.ca/healthy-living/healthy-eatingHealthy eating for a healthy weight. (2020).https://www.cdc.gov/healthyweight/healthy_eating/index.htmlHills Jr., R. D., et al. (2019). Gut microbiome: Profound implications for diet and disease.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6682904/Ma, W., et al. (2021). Dietary fiber intake, the gut microbiome, and chronic systemic inflammation in a cohort of adult men.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8212460/Meat, fish, dairy and cancer risk. (n.d.).https://www.wcrf.org/dietandcancer/exposures/meat-fish-dairyMozaffarian, D., et al. (2006). Trans fatty acids and cardiovascular disease [Abstract].https://www.nejm.org/doi/full/10.1056/NEJMra054035National Heart, Lung, and Blood Institute. (n.d.).https://www.nhlbi.nih.gov/Oyebode, O., et al. (2014). Fruit and vegetable consumption and all-cause, cancer and CVD mortality: Analysis of Health Survey for England data.http://jech.bmj.com/content/68/9/856Rea, D., et al. (2018). Microbiota effects on cancer: From risks to therapies.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5915165/Risk factors for cancer. (2015).https://www.cancer.gov/about-cancer/causes-prevention/riskRowland, I., et al. (2018). Gut microbiota functions: Metabolism of nutrients and other food components.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5847071/Strasser, B., et al. (2015). Role of physical activity and diet on mood, behavior, and cognition [Abstract].https://www.sciencedirect.com/science/article/pii/S0941950015300051Suggs, L. S., et al. (2018). Is it better at home with my family? The effects of people and place on children's eating behavior.https://www.sciencedirect.com/science/article/pii/S0195666317304476Whole grains, refined grains, and dietary fiber. (2021).https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/whole-grains-refined-grains-and-dietary-fiberZhang, L., et al. (2018). A nonrestrictive, weight loss diet focused on fiber and lean protein increase [Abstract].https://www.sciencedirect.com/science/article/pii/S0899900718300819FEEDBACK:Medically reviewed by Katherine Marengo LDN, R.D., Nutrition — By Cathleen Crichton-Stuart — Updated on July 28, 2022 Latest newsWhat sets 'SuperAgers' apart? Their unusually large neuronsOmega-3 may provide a brain boost for people in midlifeSeasonal affective disorder (SAD): How to beat it this fall and winterCDC: Monkeypox in the US 'unlikely to be eliminated in the near future'Why are more women prone to Alzheimer's? New clues arise Related CoverageWhat are the most healthful foods?Medically reviewed by Natalie Olsen, R.D., L.D., ACSM EP-C This article identifies the 15 most healthful foods based on recent research. The list includes nuts, berries, fish, and eggs, all of which a person…READ MOREWhat foods are good for helping depression?Medically reviewed by Katherine Marengo LDN, R.D. Depression can affect every aspect of a person’s life. Doctors often prescribe medications and counseling, but diet can also make a difference. Find…READ MORE12 foods to boost brain functionMedically reviewed by Katherine Marengo LDN, R.D. The diet can have a significant impact on the brain's function. A brain-healthy diet, rich in antioxidants and omega-3 fatty acids, can boost memory…READ MOREWhat does kosher mean?Medically reviewed by Katherine Marengo LDN, R.D. Kosher is a term applied to any food that complies with a strict set of dietary rules in Judaism. These rules are called kashrut. Learn more here.READ MORENot all plant-based diets are the same: Junk veggie food and its impact on health Not all plant-based diets are equally healthy. There are 'junk' plant-based foods that can increase health risks. How can a person follow a healthy…READ MORE