Most major health organizations, including the Centers for Disease Control and Prevention, the American Heart Association, the Institute of Medicine and the National Institutes of Health, recommend a healthy diet to maximize well-being. A healthy eating plan includes fresh fruits and vegetables, whole grains, proteins low in saturated fat, low-fat dairy and unsaturated fats. It also requires a balance between calories burned and calories consumed to prevent weight gain. There are innumerable benefits to eating healthy, but the key ones involve disease prevention and longevity.
Reduce Disease Risk
Eating a diet rich in healthy fruits and vegetables, as well as whole grains, can reduce the risk of stroke and other cardiovascular disease, according to the 2005 U.S. Department of Agriculture Dietary Guidelines. The fiber and phytonutrients in these foods are responsible for these potential effects as they can help lower cholesterol levels, stabilize blood sugar levels and reduce inflammation in the body.
Bone Health
Bone health depends on adequate intake of calcium. Without enough calcium, bones become brittle and osteoporosis can develop. Dairy products are the best source of calcium, according to the Virginia Cooperative Extension. Choose low- or nonfat dairy to keep fat intake under control.
Regulate Blood Pressure
A healthy diet keeps sodium intake to between 1,500 and 2,400 mg daily. The National Heart, Lung, and Blood Institute notes that keeping sodium intake in check can reduce the risk of high blood pressure and help lower it for those suffering from elevated levels. High blood pressure is a risk factor for heart disease and stroke. Too much sugar in the diet may also cause elevated blood pressure; a healthy diet keeps added sugar to a minimum.
Energy
Eating healthy provides you with a balance of nutrients that help with energy. Deficiencies of specific nutrients, such as iron, vitamin B12, vitamin C and folate, can cause fatigue and weakness along with more serious symptoms like muscle weakness and irritability. A healthy, balanced diet usually supplies adequate amounts of these nutrients so that iron deficiency or pernicious-anemia do not develop, says MayoClinic.com.
Metabolic Disorders
The American Heart Association notes that the average American takes in more than 22 added tsp. of sugar daily. This excessive amount of sugar correlates with the development of metabolic abnormalities, like Type 2 diabetes, high blood pressure, chronic inflammation and weight gain. Keeping to a healthy diet in which added sugars are kept to just 6 tsp. per day for women and 9 tsp. per day for men can help reduce incidences of these health problems.
Cancer Prevention
The nutrients in foods, particularly in many fruits and vegetables, may help reduce the chance of developing cancer. According to HealthierUS.gov, part of a nonprofit presidential initiative to help Americans live longer, better and healthier lives, if most Americans followed a healthy diet, the rate of cancer deaths in the United States could be reduced by 35 percent.
Weight Management
Eating healthy foods with attention to portion-control reduces your chance of being obese. The Harvard School of Public Health notes that carrying too much weight can lead to early death, cardiovascular disease, diabetes, some cancers, arthritis, gallstones, infertility, asthma, sleep apnea, cataracts and poor quality of life. Healthy foods are often more filling than junk foods, so it is possible to feel full on fewer calories.
Immunity
Eating a healthy diet helps keep the immune system functioning at maximum capacity. A strong immune system prevents disease from occurring and assists in recovery when illness or injury does occur. The antioxidants in fruits and vegetables, especially those with naturally vivid colors, are particularly helpful in protecting immunity.
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