Following a healthy diet has many benefits, including building strong bones, protecting the heart, preventing disease, and boosting mood.
A healthy diet typically includes nutrient-dense foods from all the major food groups, including lean proteins, whole grains, healthy fats, and fruits and vegetables of many colors.
This article discusses the top 10 benefits of a healthy diet and the evidence behind them.
Heart health
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:
- heart attack
- heart failure
- stroke
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.
Reduced cancer risk
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.
Read more about cancer-fighting foods here.
Better mood
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.
Improved gut health
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.
Improved memory
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
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, 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.
»MORE:Learn how to lose weight the healthy way, the Wellos way
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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.
Read about the best foods for diabetes here.
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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 calciumTrusted Source:
- 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 includeTrusted Source:
- green leafy vegetables
- nuts
- seeds
- whole 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 factorsTrusted Source include obesity and drinking alcohol.
Reducing alcohol and caffeine intake may help a person gain restful sleep, whether they have sleep apnea or not.
Quick tips for a healthy diet
There are plenty of small ways to improve a person’s diet, includingTrusted Source:
- swapping sweetened drinks for water or herbal tea
- choosing whole grains instead of refined carbohydrates
- adding more fruits and vegetables to your meals
- limiting red and processed meats and opting for leaner meats instead
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 healthier.