A healthy diet has numerous benefits, including building strong bones, protecting the heart, preventing disease, and boosting mood. It typically includes nutrient-dense foods from all the major food groups, including lean proteins, whole grains, healthy fats, and fruits and vegetables of many colors. This article discusses the top benefits of a healthy diet and the evidence behind them.
Heart Health: A Foundation for Life
The foods people eat can significantly reduce their blood pressure and help keep their hearts healthy. The DASH (Dietary Approaches to Stop Hypertension) diet is a prime example, emphasizing heart-healthy foods. This program recommends:
- Eating plenty of vegetables, fruits, and whole grains.
- Choosing fat-free or low-fat dairy products, fish, poultry, beans, and nuts.
- 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.
By adhering to these guidelines, individuals can reduce their risk of heart disease, stroke, obesity, and type 2 diabetes.
Limiting certain types of fats can also improve heart health. For instance, eliminating trans fats reduces low-density lipoprotein (LDL) cholesterol levels. This type of cholesterol causes plaque to collect within the arteries, increasing the risk of a heart attack and stroke.
Cancer Prevention: A Proactive Approach
The American Institute for Cancer Research recommends a diet rich in a variety of fruits and vegetables, whole grains, and beans to support overall health and potentially reduce the risk of developing cancer.
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Some people believe that antioxidants in these foods play a key role in preventing cancer. However, according to the National Cancer Institute, while laboratory and animal studies link certain antioxidants to a reduced incidence of free radical damage due to cancer, human trials remain inconclusive. Indeed, doctors advise against using these dietary supplements without consulting them first.
Maintaining a moderate weight may reduce the risk of developing cancer and result in more favorable outcomes. Having obesity may increase a person’s risk of developing cancer.
Mood Enhancement: Food for Thought
Some evidence suggests a close relationship between diet and mood.
According to a 2020 study, diet can affect several factors which, in turn, may impact a person’s mood. These include:
- Blood glucose levels
- Immune activation
- The gut microbiome
The researchers also found that certain diets, such as the Mediterranean diet, may be linked to better mental health. The opposite is true for diets with high amounts of red meat, processed foods, and high-fat foods.
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It is important to note that the researchers highlighted the need for further research into the mechanisms linking food and mental health. If a person suspects they have symptoms of depression, talking with a doctor or mental health professional may help.
Cognitive Function: Nourishing the Brain
A healthy diet may help maintain cognition and brain health. However, further conclusive research is necessary.
The following diets incorporate many of these elements and are associated with a lower risk of cognitive decline and dementia:
- Mediterranean diet
- Nordic diet
- DASH diet
- MIND diet
Weight Management: Finding a Healthy Balance
Maintaining a moderate weight can help reduce the risk of chronic health issues. A person who has more weight or obesity may be at risk of developing certain conditions, including:
- Coronary heart disease
- Type 2 diabetes
- Osteoarthritis
- Stroke
- Hypertension
- Certain mental health conditions
- Some cancers
Many healthy foods, including vegetables, fruits, and beans, are lower in calories than most processed foods. Maintaining a healthy diet can help people stay within their daily limits without monitoring their calorie intake.
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Diabetes Management: A Dietary Approach
A healthy diet may help a person with diabetes:
- Manage their blood glucose levels
- Keep their blood pressure within target ranges
- Keep their cholesterol within target ranges
- Prevent or delay complications of diabetes
- Maintain a moderate weight
People with diabetes must limit their intake of foods with added sugar and salt. They should also consider avoiding fried foods high in saturated and trans fats.
Bone and Teeth Health: Building a Strong Foundation
A diet with adequate calcium and magnesium is important for strong bones and teeth. Keeping the bones healthy can minimize the risk of bone issues later in life, such as osteoporosis.
Good sources of calcium include:
- Dairy products
- Kale
- Broccoli
- Canned fish with bones
Food manufacturers often fortify cereals, tofu, and plant-based milk with calcium.
Magnesium is abundant in many foods, and some of the best sources include:
- Green leafy vegetables
- Nuts
- Seeds
- Whole grains
Sleep Improvement: Restful Nights Through Diet
Eating lots of processed foods that are low in fiber and high in saturated fats can interfere with deep sleep. That’s the stage of sleep that allows you to feel your best when you wake up. For a better night’s sleep, get plenty of fiber from vegetables, fruits and whole grains. Choose low-fat protein sources. And go for foods that are high in B vitamins, which may help regulate melatonin, the sleep hormone. A variety of factors, including sleep apnea, can disrupt sleep patterns. Sleep apnea occurs when a condition repeatedly blocks the airways during sleep.
Brain Health and Cognitive Function: Fueling the Mind
Kids need healthy foods to fuel their growing brains. But older adults need to continue eating healthy foods to keep their brains sharp too. Those foods are highlighted in the MIND diet. They include whole grains, leafy greens, nuts, beans, berries, poultry and fish, with fat mainly coming from olive oil.
Strong Bones: Nutrients for Bone Health
You need calcium to build strong bones and keep them that way. But you also need many other vitamins and minerals, including vitamin D, magnesium and vitamins K, C and A. Food is the best way to get these nutrients.
Eye Health: Nutrients for Vision
Eating foods rich in vitamins C and E, zinc, lutein, zeaxanthin and omega-3 fatty acids can be good for your eyes. You can lower your risk of serious eye conditions that can cause blindness, such as age-related macular degeneration and cataracts.
Joint Pain Relief: Anti-Inflammatory Foods
The Mediterranean diet offers plenty of anti-inflammatory foods. They are rich in antioxidants and vitamins that can help ease joint pain and improve other symptoms of arthritis. Those include fatty fish rich in omega 3s (like salmon), unsalted nuts and seeds, and beans.
Healthy Benefits+ Card
Depending on your plan, your card may come pre-loaded with a prescription eyewear allowance, combined flexible benefit allowance, over-the-counter allowance and more. You can use your card in-store, over the phone or online at participating retailers. One card. Save with grocery discounts at participating grocery stores. Weekly discounts are pre‑loaded onto your card. Simply scan card when paying to access your discount. Your Healthy Benefits+ card is reloadable each year and is valid until the expiration date or you’re no longer a UCare or EssentiaCare member. Be sure to keep your card, as you won’t be sent a new one each year.
For Humana members who meet certain criteria, like having qualifying chronic health conditions, this allowance may also be used to help pay for eligible food, utilities, phone service, even rent or mortgage payments. Already have a Humana Medicare Advantage plan? If you are diagnosed with 1 or more chronic conditions after you’ve enrolled in a plan, you may qualify to switch to a plan that includes the Healthy Options Allowance. Note: You can also check your plan’s Evidence of Coverage document to understand the eligibility requirements for this benefit. For more information on your eligibility, please sign in to your MyHumana account. How much is the Healthy Options Allowance? Healthy Options Allowance amounts vary by plan and location. Monthly allowances begin at $25/month. The allowance is stored on a member’s Humana Spending Account Card.