Long & Short Term Benefits Of A Healthy Diet

A healthy, balanced diet should emphasize fruits, vegetables, low-fat dairy products and whole grains, according to the Centers for Disease Control and Prevention. A healthy diet should also include lean meats, fish, nuts, eggs and beans, and should include only minimal saturated fats, salt and added sugars. Eating healthfully can have a wide variety of short-term and long-term health benefits.

Weight

Making healthy eating choices can help you lose weight and reach a healthy weight for your height. In order to keep the weight off, you must make lifestyle and diet changes that you can stick to. Once you reach a healthy weight, eating a healthy diet that suits your daily calorie needs can help you to maintain that weight. Reaching a healthy weight can feel like a short-term goal, but achieving it can also have long-term health benefits. When you maintain a healthy weight, you reduce your risk of heart disease, type 2 diabetes and metabolic syndrome, according to the Centers for Disease Control and Prevention.

Heart Disease Risk

You can reduce your risk of heart disease by maintaining a diet that emphasizes whole grains, vegetables and fruits and includes low-fat protein sources rather than high-fat, high-cholesterol foods. Whole grains provide an essential source of fiber, a nutrient that helps regulate blood pressure. A heart-healthy diet should be low in salt, cholesterol and unhealthy fats, including saturated fat and trans fat. Unhealthy fats increase LDL cholesterol, or bad cholesterol. Monounsaturated fats such as olive oil can help you to increase HDL cholesterol, or good cholesterol, and lower LDL cholesterol.

Digestion

Fruits, vegetables, proteins and whole grains, all elements of a healthy diet, can promote better digestion, according to the Cleveland Clinic. An unhealthy diet high in processed foods and added sugars can hinder healthy digestion.

Mood

The foods we eat can have an immediate impact on your mood, according to the Cleveland Clinic. Certain foods trigger neurotransmitters in the brain that can reduce stress and promote calmness. Carbohydrates such as sugars and starches trigger a release of serotonin, a chemical that improves the mood and lessens stress and depression, according to the Cleveland Clinic. Choose complex carbohydrates rather than simple carbohydrates. Complex carbohydrates, such as whole grains and vegetables, produce a longer-lasting burst of serotonin than simple carbohydrates such as cookies and cupcakes.

Concentration

Proteins, such as meats and dairy products, trigger a release of dopamine and norepinephrine, two chemicals that can enhance your concentration and alertness. Choose lean meats and low-fat dairy products rather than high-fat proteins. Foods rich in vitamin B, such as eggs and wheat germ, trigger a release of acetylcholine, a chemical that may improve memory, according to the Cleveland Clinic.