How Eating Healthy Adds Years To Life

Healthy eating includes consuming a variety of nutrient-rich foods such as lean meats, whole grains, fruits, vegetables, low-fat dairy products and lots of water each day. Eating a healthy diet that limits fat, sugar and sodium intake and increases consumption of antioxidants and nutrients, such as folate, lowers your risk of developing nutrition-related health problems.

Lowers Risk of Heart Disease

According to the Colorado State University Extension, the loss of muscle mass as individuals age can affect vital organ function, such as loss of cardiac capacity and cardiac function, which can lead to heart disease. Limiting fat by consuming lean meats and low-fat dairy products can aid in weight loss as well as decrease harmful fat buildup in the arteries. Decreasing sodium intake by not adding salt and avoiding processed foods such as salted snacks, deli meats and canned soups may reduce fluid retention that can lead to high blood pressure. Hypertension in turn may lead to heart disease or stroke.

Lowers Risk of Diabetes

As you age, your body organs become less efficient. For example, your liver becomes less efficient in digesting fats and secreting enzymes needed for digestion of carbohydrates, which in turn may lead to increased blood glucose levels and increased triglycerides, or fat, in the blood. Both of these factors can increase risk of developing type 2 diabetes. Limiting consumption of simple carbohydrates -- such as white sugar, bread and other refined starches -- and replacing them with fiber-rich foods can decrease your risk of developing diabetes by lowering triglyceride levels in the blood and stabilizing blood glucose levels. Fiber-rich foods include whole grains, beans, nuts, seeds, fruits and vegetables. These foods also aid in weight management, thereby decreasing your risk of developing type 2 diabetes.

Increases Bone and Muscle Strength

According to the National Institute on Aging, a lower carotenoid concentration in the blood, often associated with not eating enough fruits and vegetables, has been associated with a heightened risk for a decline in skeletal muscle among older adults. In addition, a lack of calcium and vitamin D can lead to weakening of bones. Osteoporosis and bone fractures may result, which can cause disability. A lack of muscle or bone strength can make simple, daily activities difficult for older adults, thus taking away quality years of life. If you are underweight, you are at increased risk for developing loss of bone and body strength. A healthy weight in adulthood allows you to maintain mental alertness and energy. Increasing your consumption of fruits and vegetables, as well as calcium and vitamin D found in protein and calcium-rich dairy products, can help maintain bone and muscle strength.

Lowers Risk of Cell Damage

Consumption of antioxidants such as vitamins C and E may prevent oxidative cell damage that can lead to chronic disease. Vitamin C is found primarily in fruits and vegetables such as citrus fruits and red peppers, while vitamin E is found in whole grains, peanuts, nuts, vegetable oils and seeds. Increased consumption of vitamin C may decrease risk of macular degeneration, or retinal damage, in adults. Consuming foods rich in vitamin E may decrease risk of developing Alzheimer's disease. Decreasing risk of chronic disease not only could add years to your life, but it may increase the quality of those added years.