When we talk about getting healthy, our diet is one aspect that affects all the others. The food you eat can make more of an impact on your physical, mental, and social health than you might think. Just the act of choosing to eat well can help you feel more alert and energized, according to Cleveland Clinic.
What Is ‘Healthy’ Eating?
With such an abundance of nutrition advice out there, maybe you’re wondering what it even means to eat healthily. One thing is for sure: There’s no single diet plan or food that will magically make you healthy. Instead, a “healthy” diet can be defined as one that is well-balanced, giving you all the nutrients your body needs to function from a variety of foods — preferably in their unprocessed, whole-food form.
And unless your healthcare provider says otherwise, there’s no need to completely ban certain foods that you love when you adopt a well-balanced eating plan. Moderation is key, and practicing it can help you develop an eating style that supports your health and makes you happy. Here, we share some of the ways eating a nutritious diet supports all aspects of your health.
1. Your Heart Health Improves
The World Health Organization (WHO) estimates that about one-third of deaths worldwide are caused by heart disease, and most of those deaths are preventable with lifestyle modifications, such as a well-balanced diet.
A diet high in saturated fats, refined carbs, and added sugar may contribute to the factors that put you at risk for heart disease. The Centers for Disease Control and Prevention (CDC) notes that these risk factors include high blood pressure, type 2 diabetes, and obesity — all of which can occur due to a poor diet. Heart disease takes years to develop, so it’s important to pay attention to potential signs.
When you eat healthier foods, those risk factors are likely to decrease. For instance, eating a high-sodium diet can raise your risk of high blood pressure. You can fight that by eating more fruits and vegetables, which have potassium. Potassium helps counteract sodium, which in turn helps lower your blood pressure, according to the American Heart Association.
There are other ways healthy eating benefits your heart. Eating less saturated fat, for example, can significantly lower your risk of heart disease, the American Heart Association explains. Limit saturated fat to 10 percent or less of your total daily calories (this amounts to about 22 grams per 2,000 calories), according to the Dietary Guidelines for Americans.
As far as fat is concerned, you’ll want to steer clear of trans fats. They are officially banned in the U.S., but that doesn’t mean you still won’t find them in your food. Anything that says “hydrogenated” or “partially hydrogenated” in the ingredient list means it contains trans fat. Even if just 2 percent of your diet is made up of trans fat, your risk for heart disease can jump 23 percent, according to Harvard Health Publishing.
Lower your sodium, limit saturated fats, and steer clear of trans fats, and you’ll be on your way to a healthier heart.
2. Your Gut Health Flourishes
If thinking about the bacteria in your gut creeps you out, just imagine them as little helpers working to keep you healthy. Gut health can influence your immune health and play a role in your likelihood of developing conditions like obesity and type 2 diabetes.
When it comes to the gut, you want to have a diverse array of bacteria, as these microorganisms play different roles in supporting your health, according to Cleveland Clinic. There are many factors that can reduce diversity in your gut (such as use of antibiotics and laxatives, or smoking), but one way you can support it is through your diet. The Harvard T.H. Chan School of Public Health explains that probiotics and dietary fiber can increase beneficial bacteria in your gut. This may include foods like yogurt, kefir, kimchi, fruits, vegetables, and beans.
One noticeable change to your gut health after you add high-fiber and/or probiotic foods is a decrease in bloating. If your current diet is filled with salty, processed foods, you may be carrying around a little extra water, which can cause your belly to distend. Replacing those salty foods with fresh, whole foods may help flush that salt out of your body and help reduce the bloat.
3. Your Skin Gets a Boost
The link between diet and skin health is still not completely understood. But what we do know is that changes in nutrition can affect the structure and function of skin, according to the Linus Pauling Institute.
Collagen is a protein that gives skin elasticity, and collagen formation decreases as you age, according to Cleveland Clinic. However, research shows that Vitamin C helps with collagen formation. Sun damage, on the other hand, is also bad for the skin, and Vitamin C helps protect the skin against UV exposure, Harvard Health Publishing reports.
And while topical vitamin C serum can help improve skin concerns, these benefits also make a good case for eating more foods high in Vitamin C. The National Health Service notes that foods like citrus fruits (think lemons or oranges), peppers, potatoes, and berries can give you the vitamin C boost you’re looking for.
4. You Might Lose Weight
One of the most important factors in weight management is the food you eat. If you’re looking to lose or better manage your weight, adopting or maintaining a nutritious eating plan can help. But it’s not all about reducing calories: Changing your diet so that you’re prioritizing foods that provide adequate macronutrients (carbs, fat, and protein) may be more beneficial for weight loss and maintenance, Cedars-Sinai explains.
Every person’s dietary needs are different. What works for one person may not work for another. Instead of focusing on the calories or the specific foods you need to be eating for every meal, try to think of food as a new lifestyle choice. What’s more important is to follow a diet that includes a well-balanced meal plan full of fruits, vegetables, whole grains, and protein. And don’t forget moderation is key — so opting for dessert once in a while is totally okay, too.
5. You Could Get Stronger
After a certain age, your body doesn’t repair and build muscle mass the same way that it used to. This can make your muscles weaker, which puts you at a higher risk of injury, and can also zap your energy levels.
Eating enough protein, especially if you’re over 30, can help you prevent the muscle loss that naturally occurs with aging, according to Harvard Health Publishing. Including lean proteins at every meal supports your body in repairing and growing muscle tissue. Over time, this may help you feel stronger and more energized. Animal proteins like poultry, beef, fish, dairy, and eggs, as well as plant sources, such as beans, nuts, lentils, and soy, are great ways to incorporate more protein into your diet.
6. Your Mental Health May Become Better
It may come as no surprise, but your food affects your mood in a pretty significant way, according to Harvard Health Publishing. Low levels of omega-3 fatty acids, Vitamin B12, folate (Vitamin B9), and Vitamin D were all linked with higher incidences of depression, according to research published in Antioxidants. Additionally research shows that nutrients like Vitamin C, zinc, magnesium, and iron can also benefit the brain, your energy levels, and overall mood.
According to the Mental Health Foundation, making the following diet changes can stabilize your energy levels, support your brain health, and help regulate your mood:
- Eating regularly to prevent blood sugar drops
- Staying hydrated
- Focusing on whole grains, fruits, and vegetables
- Incorporating protein at every meal
- Reducing caffeine
You can also use the following list of brain-healthy nutrients and their food sources as a quick guide as you’re planning your meals:
- Vitamin B12: Milk, eggs, cheese, meat, fish
- Vitamin C: Red bell peppers, oranges, strawberries, broccoli
- Vitamin D: Salmon, yogurt, mushrooms
- Folate: Brussels sprouts, leafy greens, chickpeas
- Zinc: Shellfish, nuts, and seeds
- Iron: Lentils, tofu, legumes
- Magnesium: Avocados, spinach, bananas, and nuts
- Omega-3s: Walnuts, flaxseed, sardines
7. Your Brain Fog Might Subside
The way you eat has a huge influence on your ability to think clearly and remember things (and not just where you put your car keys). The National Institute on Aging explains that the Mediterranean diet and the DASH (dietary approaches to stop hypertension) diet are known for their positive effects on brain health. Both eating plans are also full of healthy plant-based foods and low in animal fats.
Mass General Brigham recommends adding Mediterranean and DASH diet-approved foods like fish, fruits, vegetables, nuts, and whole grains to your meals to help improve focus and concentration.
8. You’ll Have Balanced Blood Sugar Levels
Reducing added sugars, increasing fiber, and eating protein at every meal are just a few of the many ways to help keep your blood sugar under control, according to the American Diabetes Association. Eating nutritious foods helps with weight management, and that’s key to preventing or controlling conditions like obesity and type 2 diabetes.
Consider opting for foods like:
- Kale
- Spinach
- Avocados
- Beans
- Legumes
- Salmon
- Tuna
- Nuts
- Berries
- Broccoli
- Quinoa
- Yogurt
9. Your Social Life Can Thrive
Think about it: When you feel better physically, you’re more likely to seek out and enjoy social activities. When you’re lacking energy or feeling unwell, the opposite may be true, making it harder to develop social relationships in your community. That said, eating a well-balanced diet can keep your energy levels stable and your mental health in a positive state.
Research suggests that feeling good on the inside can give you more self-confidence or a more positive self-image. And that higher self-esteem can make you more confident socially, strengthening your desire to forge new friendships and romantic connections.
Eating well can also be a social activity. Creating recipes in the kitchen with your family or sitting down for nutritious, home-cooked meals can serve as bonding rituals that connect you with those you love, according to the National Council on Aging.
So while eating well is an important part of your individual physical and emotional health, you just might notice a boost in your social well-being if you’re making healthier food choices, too.
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