What Are 5 Ways to Help Our Diets?

Eating an unhealthy diet and getting no physical activity are estimated to cause 310,000 to 580,000 deaths per year in the United States, the same as smoking cigarettes does, according to the Center for Science in the Public Interest. Many people who would never light up a cigarette think nothing of eating the typical American diet, which is too high in saturated and trans fats, salt and sugar. You can reduce your risks for heart disease, stroke, high blood pressure, diabetes and cancer -- major causes of preventable early death -- by making changes in your diet.

Cut Back on Unhealthy Fats

Limit your intake of saturated fats and trans fats, dietary culprits that contribute to disease. Saturated fats, found in foods such as dairy products, butter, bacon, hot dogs and deli meats, are linked to increased risks for colon cancer, stroke, diabetes and heart disease. Even worse are trans fats, industrially produced fats that are especially damaging to your health. Trans fats are used to improve the taste and texture of some commercially baked goods, such as cookies and crackers, and fast foods, fried foods, margarine and restaurant foods. Read ingredient labels and avoid foods that contain trans fat, which is listed as "partially hydrogenated" vegetable oil or shortening.

Add Healthy Fats

All fats are not created equal. Monounsaturated and polyunsaturated fats are good fats that actually improve cholesterol levels and protect the heart and blood vessels from disease. Include these healthy fats in your daily diet with foods including avocado, olives, nuts, seeds, canola and olive oils and fatty fish, such as herring, tuna, salmon, anchovies and sardines.

Reduce Sodium

Sodium, a component of salt, can cause high blood pressure, a major cause of preventable death in the United States. Adults should get a maximum of 2,500 mg of sodium per day; 1,500 mg or less is considered ideal. Most adults consume far more than that due to a prevalence of high-sodium foods, such as canned vegetables, soups, cheeses, fast foods, condiments, seasoning mixes, sauces, dressings, and smoked, cured and pickled foods.

Eat Plant-Based Foods

Make plant-based foods the foundation of your diet. Eat a variety of colorful fruits and vegetables, nuts, seeds, whole grains and legumes, a group of foods that includes beans, split peas and lentils. These foods are low in fat, high in fiber, and filled with vitamins, minerals and antioxidants that prevent disease. Legumes are also an excellent source of protein.

Limit Added Sugar

Many foods are high in added sugar, and most people get far more than they should. Sugar adds empty calories to foods, leading to obesity and heart disease. Some major sources of added sugars are soda and other sugary soft drinks, fruit drinks, cookies, sweetened yogurt, ice cream, sweetened milk and cereal. The American Heart Association recommends daily limits of 6 tsp. sugar for adult women and 9 tsp. sugar for adult men. Just one can of soda contains an average of 10 tsp. sugar.