Healthy Eating Combined With Exercise Can Make A Difference In People's Health

A healthy diet and regular physical activity are associated with improved overall health and a reduced risk of chronic diseases, according to the “Dietary Guidelines for Americans 2010.” Eating a well-balanced, nutritious diet that stays within your calorie needs, along with participating in a regular exercise routine, can also help you reach and maintain a healthy weight.

Heart Disease

Heart disease is the leading cause of death of both men and women in the United States. A poor diet and a sedentary lifestyle are two major risk factors for heart disease. Cutting back the amount of saturated fat in your diet can promote healthier cholesterol levels while limiting sodium can help control your blood pressure. Participating in regular aerobic exercise also promotes healthy cholesterol and blood pressure levels.

Diabetes

Your exercise and eating habits also affect your risk for developing type 2 diabetes. According to the Harvard School of Public Health, walking briskly for 30 minutes each day reduces your risk by 30 percent. Choosing whole grain foods instead of refined carbohydrates, like white bread, white rice, many breakfast cereals and sugar-sweetened drinks, also reduces your risk of developing type 2 diabetes. Whole-grain foods are high in vitamins, minerals and fiber and also lead to slower, gradual increases in blood sugar and insulin levels.

Weight Control

Reaching and maintaining a healthy weight through improved eating and exercise habits also affects your overall health. Being overweight not only contributes to an increased risk of heart disease and type 2 diabetes, but also some types of cancer, liver disease, gallbladder disease, osteoarthritis and respiratory problems. Consuming fewer calories than your body uses and burning more calories through exercise can help you reach your ideal weight.

Recommendations

The American College of Sports Medicine recommends at least 30 minutes of moderate-intensity exercise on five days each week to promote general health. Up to 60 minutes may be necessary to promote weight loss. Including strength-training exercises for your major muscle groups on two days each week is also recommended. A healthy eating plan should emphasize vegetables, fruits, whole grain foods and healthy sources of protein and fat. Portion sizes should also be controlled to help you stay within your body’s daily calorie needs.