A nutrient-rich diet can enhance heart health, weight management and overall wellness. While numerous factors contribute to your health, including your age, gender, lifestyle habits and genetics, nutritious foods provide benefits to most everyone. Foods particularly rich in nutrients include vegetables, fruits, whole grains, nuts, fish, lean meat and poultry and low-fat dairy products. For specified guidance, discuss your dietary and wellness goals with a qualified health-care professional.
Energy-Density Diet
An energy-density diet involves consuming more food and nutrient volume but fewer calories. By eating more nutrient-rich, low-calorie food, such as vegetables and fruits, and less calorie-dense food, such as high-fat and high-sugar items, you can improve your weight and wellness, according to the Mayo Clinic. To reap benefits of an energy-density diet, replace refined carbohydrates, such as enriched breads, pasta, cereal and snack foods, with whole-grain equivalents. Select low-fat, protein-rich foods, such as low-fat dairy products, legumes, skinless chicken and turkey breasts, white fish and tofu, over red meat, high-fat dairy products and fried meats. The Mayo Clinic also suggests increasing the amount of fruits and vegetables you consume at meals and snacks and incorporating vegetables into starch-based dishes, such as pasta, rice and casseroles. When you do consume calorie-rich foods, keep your portion sizes modest.
Plant-Based Diet
A plant-based diet involves consuming more foods derived from plants, such as vegetables, fruits, whole grains, nuts, seeds and legumes, than animal-derived foods. The Harvard School of Public Health describes a plant-based diet as the healthiest dietary option. Fruits and vegetables provide valuable amounts of vitamins, minerals and anti-oxidants, which support immune-system function. The fiber content of fruits, vegetables, whole grains and legumes supports digestive health, blood-sugar balance and fullness between meals. Whole grains also provide rich amounts of B-vitamins, which support metabolism, energy and physical development, and vital minerals, such as magnesium, selenium and zinc. For best results, consume natural, whole plant-based foods rather than processed variations, such as cookies, chips and crackers. Plant-based diet may or may not include meat, poultry, fish and/or dairy products. If you choose to consume these items, select leanest varieties and cooking techniques, such as steaming, baking and grilling, for best results.
Heart-Healthy Diet
A heart-healthy diet involves consuming appropriate amounts of nutritious foods geared toward improved cardiovascular health. A heart-healthy diet is one of the most valuable tools in preventing cholesterol problems, high-blood pressure and heart disease, according to the American Heart Association. In addition to fruits, vegetables and fiber-rich whole grains, a heart-healthy diet encourages intake of healthy fats, such as omega-3 fatty acids. To reap benefits of omega-3 fats, the American Heart Association recommends fatty fish, such salmon, tuna, mackerel, halibut or herring, twice weekly. Other valuable sources of omega-3 fats include ground flaxseed, flaxseed oil, walnuts, walnut oil, canola oil and fortified breads, cereals and eggs. Limit saturated fats, found in red meat, dark-meat poultry, poultry skin, egg yolks, butter and whole milk, and trans fats, found in margarine, shortening and foods containing partially hydrogenated vegetable oil. Regular exercise and avoiding tobacco use can enhance the benefits of a heart-healthy diet.
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