Heart health, better mood and more

According to Centers for Disease Control and Prevention (CDC)Heart disease is the leading cause of death among adults in the United States.

THE American Heart Association (AHA) indicates that nearly half of American adults live with some form of cardiovascular disease.

High blood pressureor hypertension, is a growing concern in the United States. This disease can lead to heart attackheart failure and stroke.

It may be possible to prevent up to 80% premature diagnoses of heart disease and stroke with lifestyle changes, such as increasing physical activity and eating a healthy diet.

The foods people eat can lower their blood pressure and help keep their hearts healthy.

THE DASH diet, or the Dietary Approaches to Stop Hypertension diet, includes many heart-healthy foods. The program recommended:

• eat a lot vegetables, fruitsand whole grains
• choose fat free or low fat dairy products, fishPoultry, beans, nutsand vegetable oils
• limit consumption of saturated and trans fats, such as fatty meats and full-fat dairy products
• limit drinks and foods with added sugars
• limit sodium intake to less than 2,300 milligrams per day – ideally 1,500 mg per day – and increase intake of potassium, magnesiumAnd calcium

Foods rich in fiber are also essential for keeping the heart healthy.

THE AHA states that dietary fiber helps improve blood cholesterol levels and reduces the risk of heart disease, stroke, obesityAnd Type 2 diabetes.

The medical community has long recognized link between trans fats and heart disease, such as coronary artery disease.

Limiting certain types of fats can also improve heart health. For example, eliminating trans fats reduces levels of low-density lipoprotein (LDL) cholesterol. This type of cholesterol causes plaque to build up in the arteries, increasing the risk of heart attacks and strokes.

Reducing blood pressure can also support heart health. Most adults can achieve this by limiting their salt intake to not more than 1,500 mg per day.

Food manufacturers add salt to many processed and fast foods, and a person who wants to lower their blood pressure should avoid these products.

A person can 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 eliminate them to reduce the risk of this disease.

Many phytochemicals found in fruits, vegetables, nuts and legumes act as antioxidants, notably beta carotenelycopene and vitamins A, C and E.

According to National Cancer Institute, laboratory and animal studies 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 first consulting them.

Foods rich in antioxidants include:

Being obese May increase a person’s risk of developing cancer and leads to poorer outcomes. Maintaining a moderate weight can reduce these risks.

In a 2014 studyResearchers found that a diet rich in fruit reduced the risk of upper gastrointestinal tract cancers.

They also found that a diet rich in vegetables, fruits and fiber reduced the risk of colorectal cancerwhile a diet rich in fiber reduces the risk of liver cancer.

Learn more about cancer-fighting foods here.

Some evidence suggests a close relationship between diet and mood.

In 2016, researchers found that diets with a high glycemic load can trigger increased symptoms of depression And fatigue in obese but otherwise healthy people.

A high glycemic load diet includes many refined foods carbohydrates, such as those found in soft drinks, cakes, white bread and biscuits. Vegetables, whole fruits and whole grains have a lower glycemic load.

Recent research has also found that diet can affect blood sugar levelimmune activation and intestinal microbiota, which can affect a person’s mood. Researchers also found that there may be a link between healthier diets, such as Mediterranean dietand better mental health. While the opposite is true for diets high in red meat, processed foods and high fat.

Importantly, the researchers highlighted the need for further research into the mechanisms that link diet and mental health.

If a person suspects they are experiencing symptoms of depression, speaking with a doctor or mental health professional can help.

A healthy diet can help maintain cognition and brain health. However, further research is needed.

A 2015 study identified nutrients and foods that protect against cognitive decline and dementia. Researchers found the following beneficial:

Among other diets, the Mediterranean diet incorporates many of these nutrients.

Learn more about foods that boost brain function here.

Maintaining a moderate weight can help reduce the risk of chronic health problems. A person who is overweight or obese may be at risk of developing certain conditions, in particular:

• coronary disease
• Type 2 diabetes
• osteoarthritis
• stroke
• hypertension
• certain mental health problems
• certain cancers

Many healthy foods, including vegetables, fruits and beans, have fewer calories than most processed foods.

A person can determine their caloric needs using the advice of Dietary Guidelines for Americans 2020-2025.

Maintaining a healthy diet can help a person meet their daily limit without monitoring their calorie intake.

In 2018, researchers found that eating a diet high in fiber and lean protein successful in weight loss without the need to monitor calorie intake.

A healthy diet can help a person with diabetes:

• manage their blood sugar
• maintain their blood pressure and cholesterol within target ranges
• prevent or delay diabetes complications
• maintain a moderate weight

It is essential that people with diabetes limit their consumption of foods with added sugar and salt. They should also consider avoiding fried foods high in saturated and trans fats.

Discover the best foods for diabetes here.

A diet rich in calcium and magnesium is important for strong bones and teeth. Keeping bones healthy can minimize the risk of bone problems later in life, such as osteoporosis.

The following foods are rich in calcium:

• dairy products
• kale
• broccoli
• canned 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 vegetables
• nuts
• seeds
• whole grains

Various factors, including Sleep Apneacan disrupt sleep patterns.

Sleep apnea occurs when a condition repeatedly blocks the airway during sleep. Risk factors include obesity and alcohol consumption.

Reducing alcohol and caffeine consumption can help a person get restful sleep, whether or not they have sleep apnea.

Children learn most health behaviors from the adults around them, and parents who model healthy eating and exercise habits tend to pass them on.

Eating at home can also help. In 2018, researchers found that children who regularly Young people who ate meals with their families ate more vegetables and fewer sugary foods than their peers, who ate less often at home.

There are many small ways to improve a person’s diet, including:

• swap soft drinks for water or herbal teas
• ensure that every meal is made from fresh produce
• choosing whole grains over refined carbohydrates
• eat whole fruits instead of juice
• limit red and processed meats, which are high in salt and can increase the risk of Colon Cancer
• eat more lean protein, which can be found 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.

A healthy diet has many benefits, such as reducing the risk of heart disease, stroke, obesity, and type 2 diabetes. A person can also improve their mood and gain more energy by maintaining a healthy diet. balanced.

A doctor or dietician can give you other tips for adopting a healthier diet.