What is a healthy diet? What are the benefits of healthy eating?

Non-communicable chronic diseases are among the most common health issues in our country today, significantly affecting people’s health and lifespan, as well as creating a burden on the economy and healthcare system. Adopting a healthy diet can help reduce the risk of these conditions. So, what is considered a healthy diet, and what are its benefits?

1. What is a healthy diet?

Nowadays, with the advancements in public health and mass media, people are becoming increasingly aware of and concerned about their health. Many individuals are curious about what constitutes a healthy diet or what makes a meal healthy.

Healthy eating for health protection has long been endorsed by experts. A healthy diet typically consists of nutrient-rich foods from all the main food groups, including lean proteins, whole grains, healthy fats, and a variety of colorful fruits and vegetables. A healthy eating pattern also involves replacing foods high in trans fats, added salt, and sugar with more nutritious alternatives.

A healthy diet includes a wide variety of health-promoting foods such as:

• Staple foods like grains (wheat, barley, rye, corn, or rice) or starchy roots (potatoes, yams, taro, or cassava).
• Legumes (such as lentils, chickpeas, and peas).
• Fruits and vegetables.
• Animal-based foods (meat, fish, eggs, and dairy products).

By following a healthy diet, you can improve overall well-being, reduce the risk of chronic diseases, and promote longevity.

2. What are the types of healthy diets?

After understanding what constitutes a healthy diet and meal, let’s explore the various types of healthy eating patterns available today:

2.1 Mediterranean Diet

The Mediterranean diet is considered one of the best for overall health and includes:

• Emphasis on fruits, vegetables, whole grains, nuts, and legumes.
• Encouragement to use olive oil for cooking.
• Moderate amounts of fish and lean poultry for protein.
• Limitation on red meat and processed meats.
• Reduction of added sugars and heavily processed foods.
• Limitation on saturated fats and refined carbohydrates.
• Includes moderate wine consumption, usually with meals.

2.2 DASH Diet

The DASH (Dietary Approaches to Stop Hypertension) diet is best for cardiovascular health and includes:

• Emphasis on whole grains, lean meats, poultry, and fish.
• Encouragement to consume fruits and vegetables daily.
• Promotion of potassium-rich foods for healthy blood pressure.
• Moderation of low-fat or non-fat dairy products, fats, and oils.
• Limitation of fatty meats, whole milk, and sweets.
• Restriction of tropical oils.
• Sodium limit to no more than one teaspoon per day.

2.3 Flexitarian Diet

The Flexitarian diet is the best plant-based diet and includes:

• Emphasis on fruits, vegetables, whole grains, and legumes.
• Encouragement of protein from eggs and dairy.
• Allows occasional or small portions of meat.
• Limitation on red meat and processed meats.
• Reduction of saturated fats, sodium, and added sugars.
• Limitation on sugary foods and refined grains.

2.4 Pescatarian Diet

The Pescatarian diet combines plant-based foods with seafood and includes:

• Emphasis on fruits, vegetables, whole grains, nuts, and legumes.
• Focus on protein from fish.
• Inclusion of shellfish.
• Encouragement of a variety of fish and seafood.
• Includes dairy and eggs.
• Limitation on meats such as beef, chicken, and pork.

2.5 Vegetarian Diet

The vegetarian diet is one of the best meat-free diets and includes:

• Encouragement of fruits, vegetables, grains, legumes, nuts, and seeds.
• Allows healthy fats from avocados and olive oil.
• Excludes meat, fish, and poultry.
• Lacto-ovo Vegetarian: Excludes meat, fish, and poultry but allows dairy and eggs.
• Lacto Vegetarian: Excludes meat, fish, poultry, and eggs but allows dairy.
• Ovo Vegetarian: Excludes meat, fish, poultry, and dairy but allows eggs.

2.6 Volumetrics Diet

The Volumetrics diet is considered good for weight loss and includes:

• Emphasis on low-energy-density foods.
• Classification of foods into four groups based on energy density.
• Encouragement of low-fat dairy, lean proteins, and whole grains in moderation.
• Encouragement to control portions of bread and fatty meats.
• Encouragement to add water to food.
• Limitation on desserts, roasted nuts, and high-fat meats.

2.7 MIND Diet

The MIND (Mediterranean-DASH Diet Intervention for Neurodegenerative Delay) diet is best for cognitive health and includes:

• Recommendation to eat two or more servings of vegetables daily, with at least one serving of leafy greens each day.
• Recommendation for at least two to five servings of berries each week.
• Recommendation for three or more servings of whole grains daily.
• Recommendation for five or more servings of nuts or seeds each week.
• Recommendation for three to four servings of legumes each week.
• Recommendation to eat at least one serving of seafood and two or more servings of poultry each week.

2.8 TLC Diet

The TLC (Therapeutic Lifestyle Changes) diet is best for lowering cholesterol levels and includes:

• Recommendation to reduce saturated fat intake to less than 7% of daily calories.
• Recommendation for 25% to 35% of total daily calories from total fat.
• Recommendation to reduce dietary cholesterol to less than 200 milligrams per day.
• Recommendation to include 5-10 grams of soluble fiber daily.
• Recommendation to include 2 grams of plant sterols and stanols daily.
• Sodium limit of less than 2,300 milligrams per day.

Source: https://www.forbes.com/health/nutrition/diet/best-diets/

3. Why is it important to follow a healthy diet for good health?

A healthy diet is crucial for maintaining good health because it offers numerous benefits and protects against various health conditions. Research consistently shows that a healthy eating pattern contributes to better overall health, longevity, mental well-being, cognitive function, and memory. Here’s how a healthy diet can benefit you:

3.1 Improving Cardiovascular Health

High blood pressure and cardiovascular diseases are major concerns in modern healthcare. These conditions can lead to angina, heart failure, and stroke. Adopting a healthy lifestyle, increasing physical activity, and eating a nutritious diet can reduce the risk of cardiovascular diseases and associated mortality.

Certain foods can help lower blood pressure and promote heart health. Diets like the DASH diet and other healthy eating patterns can prevent hypertension and improve cardiovascular health. To protect your heart health, experts recommend:

• Eating plenty of vegetables, fruits, and whole grains.
• Choosing low-fat or fat-free dairy products, fish, poultry, beans, nuts, and vegetable oils.
• Limiting saturated fats and trans fats, such as those found in fatty meats and full-fat dairy products.
• Reducing intake of sugary beverages and foods.
• Keeping sodium intake below 2,300 milligrams per day—ideally 1,500 mg per day—and increasing potassium, magnesium, and calcium intake.

Fiber-rich foods are also important for heart health. Dietary fiber helps improve blood cholesterol levels and reduces the risk of heart disease, stroke, obesity, and type 2 diabetes. The medical community has long recognized the link between trans fats and heart-related diseases, such as coronary artery disease.

Cardiovascular health can also improve by limiting certain types of fats. For example, removing trans fats can lower levels of low-density lipoprotein (LDL) cholesterol, which contributes to plaque buildup in arteries, increasing the risk of heart attacks and strokes.

Reducing blood pressure can also promote cardiovascular health. Most adults can achieve this by keeping their salt intake below 1,500 mg per day. Many processed and fast foods contain added salt, so those aiming to lower blood pressure should avoid these products.

3.2 Reducing Cancer Risk

Consuming antioxidant-rich foods can help lower the risk of cancer by protecting cells from damage. Free radicals in the body increase cancer risk, but antioxidants help eliminate them, thereby reducing the likelihood of developing the disease.

Many plant chemicals found in fruits, vegetables, nuts, and legumes act as antioxidants, including beta-carotene, lycopene, and vitamins A, C, and E.

Antioxidant-rich foods include: berries (such as blueberries and raspberries), dark leafy greens, pumpkins and carrots, nuts and seeds.

Obesity can increase cancer risk and lead to poorer outcomes. Maintaining a moderate weight can help reduce these risks.

A 2014 study found that a diet rich in fruits lowered the risk of upper gastrointestinal cancers. The study also found that a diet high in vegetables, fruits, and fiber reduced the risk of colorectal cancer, while a fiber-rich diet lowered the risk of liver cancer.

3.3 Improving Mood

There is evidence of a strong link between diet and mood. In 2016, researchers discovered that a diet high in sugar could lead to symptoms of depression and fatigue in obese but otherwise healthy individuals. Diets that cause blood sugar spikes include many refined carbohydrates, such as those found in sugary drinks, pastries, white bread, and cookies. Whole fruits, vegetables, and whole grains have lower sugar content.

Recent research has also shown that diet can affect blood sugar levels, immune function, and gut microbiota, potentially influencing mood. Researchers have found that healthier diets, such as the Mediterranean diet, may be associated with better mental health. Conversely, diets high in red meat, processed foods, and fats tend to have the opposite effect.

3.4 Improving Gut Health

Our gut contains many natural bacteria that help combat harmful bacteria and viruses, as well as playing a crucial role in metabolism and digestion. A diet high in fiber can reduce gut inflammation. Consuming a lot of vegetables, fruits, legumes, and whole grains can provide a mix of prebiotics and probiotics that promote beneficial bacteria in the gut.

Fermented foods rich in probiotics include: yogurt, kimchi, sauerkraut, miso, kefir. Prebiotics can help improve various digestive issues, including symptoms of irritable bowel syndrome (IBS).

3.5 Enhancing Memory

Eating a healthy diet can improve cognitive function, memory, and overall brain health. A 2015 study identified nutrients and foods that protect against cognitive decline and dementia. Researchers found that the following nutrients are beneficial: vitamin D, vitamin C, vitamin E, omega-3 fatty acids, flavonoids, polyphenols.

3.6 Weight Management

Maintaining a healthy weight can lower the risk of chronic health issues. Overweight or obesity can increase the risk of several conditions, including coronary heart disease, type 2 diabetes, osteoarthritis, stroke, high blood pressure, some mental health issues, and certain cancers.

Many healthy foods, such as vegetables, fruits, and legumes, are lower in calories than most processed foods. Maintaining a healthy diet can help keep calorie intake within daily limits without the need to meticulously track calories. Studies have shown that following a diet rich in fiber and lean protein can aid in weight loss without the need for calorie counting.

3.7 Diabetes Management

A healthy diet can help individuals with diabetes manage their blood sugar levels, maintain a healthy weight, and keep blood pressure and cholesterol within target ranges to prevent or improve diabetes complications. It is important for people with diabetes to limit foods high in added sugars and salt. They should also consider avoiding fried foods high in saturated and trans fats.

3.8 Supporting Bone and Dental Health

A diet rich in calcium and magnesium is crucial for strong bones and teeth. Maintaining bone health can minimize the risk of bone-related issues later in life, such as osteoporosis.

Calcium-rich foods include: dairy products, kale, broccoli, canned fish with bones. Food manufacturers often fortify cereals, tofu, and plant-based milks with calcium.

Magnesium is found in many foods, with good sources including: leafy green vegetables. nuts, whole grains.

Source: https://www.medicalnewstoday.com/articles/322268

In summary, a healthy diet helps improve overall health, prevent diseases, and enhance quality of life. Proactively caring for your health through a balanced diet and regular exercise can lead to improved well-being, health, and longevity.

References: medicalnewstoday.com. forbes.com