Health problems, such as high cholesterol, high blood pressure, type 2 diabetes and heart disease, could occur as a result of eating unhealthy foods. In addition to causing disease, eating an unhealthy diet could decrease your energy, make you have a sluggish digestive system, and cause weight gain. Even if you have been eating unhealthy food for some time, making dietary changes now can help reduce these health risks.
Energy
Eating healthy can enhance your memory, help manage stress and boost energy levels. Complex carbohydrates offer efficient energy that lasts throughout the day. Foods that contain healthy carbs get digested slowly. Carbohydrates become glucose, which provides energy for the body. Dr. Dan Rutherford, G.P., states that a slow release of glucose will balance energy in the body, while refined carbohydrates cause unstable energy levels. Healthy choices of foods that contain complex carbohydrates include legumes, nuts and whole grains.
Healthy Digestion
Foods that contain dietary fiber help prevent constipation and ease digestion. There are two forms of dietary fiber: insoluble and soluble. Insoluble fiber stimulates digestion and also helps increase stool bulk. A high-fiber diet may help lower the risk of developing hemorrhoids and may prevent diseases of the colon. Foods containing insoluble fiber make you feel full, which makes you less likely to overeat. Insoluble fiber is found in foods such as whole-wheat breads, whole grains and vegetables.
Heart Health
Soluble fiber lowers LDL "bad" cholesterol levels, which can reduce the risk of heart disease. Soluble fiber can also reduce blood pressure and inflammation. Foods containing soluble fiber include oats, apple pulp, barley, beans and citrus fruits. Eating a diet high in soluble can also make you feel fuller longer, which can help aid weight loss; losing weight if you are overweight can help minimize heart disease risks. Healthy fats such as polyunsaturated and monounsaturated oils decrease LDL cholesterol and increase HDL cholesterol, which minimizes the risk developing coronary heart disease or having a stroke. Eating them instead of saturated fats and trans-fat will give you a better result. Unsaturated fats are found in vegetable oils, salmon, avocados and almonds.
Disease Prevention
Both plant and animal-based foods contain vitamins and minerals that are essential for disease prevention. Foods that contain antioxidants such as vitamin A, C and E can help protect cells from free radical damage, which can result in cancer over time. The antioxidant vitamin C boosts the immune system warding off bacterial and viral illnesses. Including plenty of dietary fiber sources in your diet can help prevent diseases such as type 2 diabetes and heart disease. Dairy is also important to include in your everyday meals, as it contains the important minerals calcium. Calcium is needed to keep the bones and teeth strong, but is also needed to help prevent osteoporosis. Osteoporosis is a condition that causes the bones to become brittle and fracture with little impact.
References
- Net Doctor; Carbohydrates; Dr. Dan Rutherford; Mar 2007
- Mayo Clinic; Dietary Fiber: Essential for a Healthy Diet; Nov 2009
- Medline Plus; Fiber; July 22, 2010
- Mayo Clinic; Heart-healthy diet: 8 steps to prevent heart disease; March 22, 2011
- Help Guide; Heart Healthy Diet Tips; Jocelyn Block, M.A. and Melinda Smith, M.A.; May 2010
- Vitamins and Nutrition Center; Vitamins: Benefits for Specific Diseases; Dr. George Obikoya
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