A Diet for Healthy Living

Eating a healthy diet is one of the best ways to prevent heart disease and other chronic diseases, reports the American Heart Association. It is important for you to eat a healthy diet so that your body can receive the vitamins, minerals, fiber and other important nutrients it needs to be healthy. Your healthy diet should include foods you enjoy eating, and also consist of fruits, vegetables, whole grains, healthy sources of protein and fat, and limited sodium.

Fruits and Vegetables

The "Fruit & Veggies Matter" program from the Centers for Disease Control and Prevention states that fruits and vegetables are critical in promoting good health. Fruits and vegetables can provide your body with important nutrients that may protect against heart disease, strokes and some types of cancer. Fruits and vegetables also tend to be high in fiber and low in calories, which can help you control your weight. Adding plenty of fruits and vegetables to your diet can help you live healthier.

Whole Grains

The milling of grains process strips away the parts of the grain that contain the most nutrients. By substituting whole grains for refined grains, you can add essential vitamins, minerals and added fiber into your diet. According to the Harvard School of Public Health, eating whole-grain foods, such as whole wheat bread, brown rice, oatmeal and whole wheat pasta, may help protect you against heart disease, type 2 diabetes and some types of cancer, and keep your digestive system running smoothly.

Healthy Proteins

Protein is found in every cell of your body and is constantly being broken down and replaced by the protein you eat. Healthy sources of protein include lean meats, such as poultry and fish, beans, nuts, seeds, eggs, and some vegetables and fruits. The Centers for Disease Control and Prevention reports that most people already get enough protein in their diets, but, by focusing on healthy sources of protein, you can also give your body the other healthy nutrients that come with them.

Healthy Fats

There are types of fat that can be good for your body. According to Dr. Steven G. Aldana, professor of exercise science at Brigham Young University, foods that contain monounsaturated fats, such as olive oil, peanut butter, nuts and avocados, can help lower blood cholesterol. Also, Aldana reports that foods with polyunsaturated fats, such as fish, can also help lower blood cholesterol and are heart-healthy. Types of fat to avoid in your diet are trans fats and saturated fats, as they increase your risk for heart disease. Substituting good fats for bad fats will improve your diet and health.

Sodium

As with other aspects of eating an unhealthy diet, eating too much salt also increases your risk of high blood pressure, heart disease and stroke. Processed foods and restaurant foods contain high amounts of salt, and most Americans get far more salt in their diets than they need. To reduce your salt intake, you should eat unprocessed foods and prepare your own meals at home. The Harvard School of Public Health recommends no more than one teaspoon of salt each day, or about 2,300 milligrams of sodium. For those with high blood pressure, it recommends two-thirds of a teaspoon each day, which is approximately 1,500 milligrams of sodium.