What are the benefits of eating healthy?

What are the benefits of eating healthy?


A spread of healthful foods against wooden chopping boards and a gray, scrunched-up tablecloth. The foods are blueberries, bananas, spinach leaves, avocado, and apples, and a jug of milk.

A healthy diet typically includes nutrient-dense foods from all of the major food groups, including lean proteins, whole grains, healthy fats, and fruits and vegetables of many colors.

Healthy eating habits also include replacing foods that contain trans fats added salt, and sugar with more nutritious options.

Following a healthy diet has many benefits, including building strong bones protecting the heart, preventing disease, and boosting the mood.

It may be possible to prevent up to 80% of premature heart disease and stroke diagnoses with lifestyle changes, such as increasing physical activity and healthful eating.

The foods people eat can reduce their blood pressure and help keep their hearts healthy.

The DASH diet or the Dietary Approaches to Stop Hypertension diet, includes plenty of heart healthy foods.

  • eating plenty of vegetables, fruits and whole grains
  • choosing fat-free or low fat dairy products, fish, poultry, beans, nuts and vegetable oils
  • limiting saturated and trans fat intake, such as fatty meats and full-fat dairy products
  • limiting drinks and foods that contain added sugars
  • restricting sodium intake to less than 2,300 milligrams per day — ideally 1,500 mg daily — and increasing consumption of potassium, magnesium and calcium. 
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