Eating a healthy diet can help reduce your risk of heart disease, some types of cancer and stroke. These are the leading causes of death in the United States, according to the Centers for Disease Control and Prevention. A diet that includes plenty of fruits, vegetables and whole-grain foods, such as the DASH diet, a Mediterranean diet or the eating guidelines from the American Heart Association, can help you live healthier for longer.
DASH Diet
Endorsed by the National Heart, Lung and Blood Institute, the Dietary Approaches to Stop Hypertension diet, also known as the DASH diet, can help lower your blood pressure and allow you to live a longer life. The DASH diet encourages eating a wide variety of fruits and vegetables and foods low in sodium and fat. It also suggests limiting processed foods and eating whole grains, poultry, fish and nuts. Staying within your calorie limits while eating foods from the DASH diet plan can help you reduce your risk of disease and help you stay healthy.
Mediterranean Diet
The Mediterranean Diet gets its name from the eating patterns of people living in the Mediterranean region. The Mediterranean style of eating includes eating plenty of fruits and vegetables, as well as olive oil, fish and nuts and foods low in saturated fat. In a 2003 press release reporting on a recently completed study, the Harvard School of Public Health announced that following the Mediterranean style of eating promotes longevity. It further stated that as participants in the study aged, there was a direct association with the Mediterranean diet and reduced mortality.
American Heart Association Guidelines
A healthy diet is one of the best ways to reduce your risk of heart disease, the leading cause of death in the United States, according to the American Heart Association. The Heart Association suggests simple diet tips that can increase your chances of living a long, heart-disease-free life. It recommends nutrient-rich foods, such as fruits, vegetables, whole-grain foods and low-fat or fat-free dairy products. Fish are also a recommended food that can provide you with important heart-healthy nutrients. Nutrient-dense foods provide your body with essential vitamins, minerals, fiber and other nutrients that can keep your body working properly. Eating these types of food and staying within your calorie limits can help you stay at a healthy weight, which also reduces your risk of heart disease.
References
- The Centers for Disease Control and Prevention: Fast Stats: Leading Causes of Death
- University of Michigan Health System: Smart Goals for Hypertension
- National Heart, Lung and Blood Institute: Your Guide to Lowering Blood Pressure: Healthy Eating
- Harvard School of Public Health: Press Releases: Close Adherence to a Traditional Mediterranean Diet Promotes Longevity
- American Heart Association: Diet and Lifestyle Recommendations
