Similar Health Benefits of Diets
Weight Loss
Does weight loss improve overall health?
Weight loss can improve overall health, as evidenced by preventing progression to type 2 diabetes in those with pre-diabetes, treating obstructive sleep apnoea, and increasing the odds of natural pregnancy in women with overweight and obesity (Obesity Evidence Hub, 2020). Research has found that weight loss can also reduce the risk of cardiovascular disease, stroke, and certain types of cancer.
What is flexible dieting?
Flexible dieting, or "If It Fits Your Macros" (IIFYM), is an effective way to lose weight and maintain a healthy lifestyle. It allows for personal control of meal plans, food restrictions and weight loss goals, providing many health benefits. It should be noted that if not strictly monitored, it can lead to poor nutrition or even weight gain. Cited from Harvard Medical School, regular monitoring of food intake and physical activity is essential for successful weight loss.
Do low-carb and ketogenic diets help with weight loss?
Low-carb and ketogenic diets can be effective for weight loss, as demonstrated in a year-long study of 609 overweight adults, conducted by After that, showing that both groups lost similar amounts of weight. Citation: After that, the difference in weight loss between diets was insignificant (2018). Low-carb and ketogenic diets can provide various other health benefits, such as improved blood sugar levels and reduced risk of heart disease.
Reduced Risk of Heart Disease
What is the recommended salt intake for a healthy diet?
A healthy diet should include less than 5% of total energy intake for additional health benefits, and keeping salt intake to less than 5 g per day (equivalent to sodium intake of less than 2 g per day), according to the World Health Organization (WHO). Eating a balanced diet can help reduce the risk of chronic diseases.
What are the benefits of a Mediterranean-style diet?
A Mediterranean-style diet is beneficial for maintaining heart health, as it includes nutrient-dense foods such as fruits, vegetables, beans, nuts, and seafood. As mentioned in Healthline.com, following this diet can reduce the risk of heart disease. Research has shown that this type of diet helps to reduce inflammation and lower cholesterol levels.
What foods can help promote heart health?
A healthy, plant-based diet consisting of whole grains, fruits, vegetables, nuts and legumes is associated with a decreased risk of coronary heart disease, according to research from Forbes Health published in January 2023. Eating a diet rich in these foods can help promote heart health. Studies have shown that following a Mediterranean-style diet, which includes plenty of fruits, vegetables and healthy fats, can reduce the risk of cardiovascular disease.
Improved Cholesterol Levels
What foods can increase HDL cholesterol levels?
Increasing HDL cholesterol levels may be achieved by consuming fruits and vegetables rich in anthocyanins and fatty fish with omega-3 fats, according to Medical News Today in Jan. 10, 2023. Studies have shown that higher levels of HDL cholesterol are associated with better heart health.
Boosting HDL cholesterol levels can be achieved by avoiding trans fats, saturated fats and foods prepared with shortening such as cakes and cookies, as suggested by Mayo Clinic in 2022. Increasing physical activity can help increase HDL cholesterol levels.
Increasing HDL cholesterol can be done by making lifestyle changes such as losing weight, switching to whole grains and lean protein, and stopping smoking, as suggested by Harvard Health in 2019. Studies have shown that 5-10% weight loss can lead to improved HDL cholesterol levels, as well as reduced blood pressure and blood sugar.
Reduced Blood Pressure
Can weight loss help manage high blood pressure?
Weight loss is an effective way to manage or prevent high blood pressure in many people who are overweight (BMI of 25 or greater). According to the American Heart Association, even a small amount of weight loss can reduce strain on the heart and decrease the risk of developing high blood pressure. Research has shown that maintaining a healthy weight is linked to a reduced risk of developing hypertension.
How can I manage blood pressure?
Eating a healthy diet rich in vegetables, fruits, whole grains, nuts, seeds, legumes, fish, lean meats, and low-fat dairy is an effective way to manage blood pressure. According to K Health, avoiding red meat, fried foods, salt, and added sugars is also important for controlling hypertension. Consuming more potassium-rich foods such as bananas, spinach, and avocados can help to reduce blood pressure as well.
What plant-based diet is best for heart health?
The right plant-based diet for heart health is one that is rich in fiber, vitamins, and minerals - such as the Mediterranean, DASH and MIND diets - according to Harvard Health. Recent studies have found that these diets can reduce the risk of heart disease, stroke and other cardiovascular conditions. Dietary fiber helps to reduce cholesterol levels and improve overall digestive health.
Strengthened Immune System
What foods are essential for a healthy immune system?
A balanced diet that includes Brazil nuts, fish, meat, eggs, shellfish, dairy, bread, cereal products and wheatgerm is essential to maintain a healthy immune system, according to BBC Food. Selenium, zinc and copper are all essential to help protect and fuel immune cells. Nuts are also a good source of copper.
What can help strengthen the immune system?
Maintaining a healthy lifestyle and routine helps to strengthen the immune system and protect against infection and disease. Cited from the US Centers for Disease Control and Prevention (CDC), following six tips can help enhance immunity, such as getting enough sleep, exercising regularly, eating a healthy diet, reducing stress, avoiding smoking, and getting vaccinated. Studies have found that certain supplements such as probiotics, vitamins C and D, and omega-3 fatty acids may also help to boost immunity.
Maintaining a healthy lifestyle is important to strengthen the immune system; aim to do moderate exercise 150 minutes a week, maintain a healthy weight, eat a balanced diet, get adequate sleep, reduce stress, avoid smoking, limit alcohol intake, and get vaccinated regularly. As indicated by The Well at UNC (2021), these eight ways can help to boost the immune system. Regular physical activity has been linked to an increased number of white blood cells, which help fight infections.
Increased Energy Levels
How can I boost my energy levels?
Eating a balanced diet that includes a variety of unrefined carbohydrates, proteins, and fats can help to boost energy levels. From Harvard Health, it is important to emphasize vegetables, whole grains, and healthy oils. Taking a daily multivitamin will also provide the necessary vitamins and minerals for optimal energy. Research suggests that combining carbohydrates with protein can help to maintain sustained energy levels.
What is the WHO's recommended daily intake of free sugars?
A healthy diet should consist of less than 10% of total energy intake from free sugars each day, which is equivalent to 50 g or about 12 teaspoons for a person of healthy body weight. As reported by the World Health Organization (WHO) on www.who.int, this is the recommended daily intake for those consuming about 2000 calories per day. Research has found that a diet high in added sugars can increase the risk of obesity and other health issues.
Boosting energy levels naturally is possible with the help of stress control, balanced diet and hydration, exercise, proper sleep, exposure to sunlight and fresh air, mindful relaxation, and herbal supplements. Cited on Harvard Health, these nine tips can help to increase energy levels naturally. Studies have found that taking regular breaks throughout the day can also help to improve energy levels.
Improved Digestion
What are the benefits of eating leafy greens?
Eating leafy greens, such as spinach or kale, is an excellent way to improve digestion due to their high fiber and nutrient content, including folate, vitamin C, vitamin K and vitamin A, as suggested by Johns Hopkins Medicine in 2020. Leafy greens contain a specific type of sugar that helps fuel growth of beneficial gut bacteria.
How can dietary fiber benefit your health?
Eating foods rich in dietary fiber can provide numerous health benefits, such as aiding digestion and weight management, reducing the risk of diabetes, heart disease and some types of cancer. As indicated by Mayo Clinic, fiber is found mainly in fruits, vegetables, whole grains and legumes and is essential for a healthy diet. Recent research has also found that dietary fiber can help reduce the risk of stroke.
What are the benefits of eating a healthy diet?
Eating healthy has been demonstrated to reduce the risk of various diseases, improve mood, and improve memory, as reported by Medical News Today in July 2022. This is especially important for heart health as a healthy diet can help reduce the risk of heart disease and stroke. Research has found that eating a balanced diet with plenty of fruits and vegetables can help to reduce cholesterol levels.
Reduced Risk of Diabetes
Can a diabetes diet reduce the risk of certain diseases?
The diabetes diet is beneficial for managing diabetes as well as reducing the risk of cardiovascular diseases and certain types of cancer, according to Mayo Clinic's research in 2021. Consuming low-fat dairy products can reduce the risk of low bone mass.
Does the Mediterranean-style diet improve fasting glucose levels for people with type 2 diabetes?
The Mediterranean-style diet has been found to effectively improve fasting glucose and A1C levels for those with type 2 diabetes, according to a meta-analysis of 17 studies published on Verywell Health in 2021. This diet has also been shown in several studies to lower fasting glucose levels compared to low-fat diets. Research has demonstrated that the Mediterranean diet can be beneficial for preventing diabetes.
Does eating too many carbs increase the risk of diabetes?
Eating too many carbs can lead to an increased risk of diabetes, according to a 2018 study published by Dyson in the journal Low Carbohydrate Diets and Type 2. Dietary fiber can provide various health benefits.
Improved Mental Health
What role can nutritional psychiatry play in mental health?
Nutritional psychiatry can improve mental health by providing key nutrients to the brain, as supported by Harvard in 2020. Nutritional psychiatry is a field of science that looks at the role that food plays in mental health, and suggests that certain nutrients are essential for optimal brain function. Research has shown that some nutrients, such as omega-3 fatty acids, can help improve brain function, mood, and even reduce symptoms of depression.
What foods can help boost mental health?
Eating plenty of fruits and vegetables, as well as foods rich in omega-3 fatty acids, such as salmon, can help boost mental health. An info from Sutter Health (2020), dark green leafy vegetables are particularly beneficial for the brain. Nuts, seeds and legumes like beans and lentils are also excellent sources of brain food.
Do diets high in fruits and vegetables protect against depression?
Eating a classic healthy diet high in fruit and vegetables, seafood, and whole grains, or a more Mediterranean diet with olive oil and other sources of protein, can protect against depression, according to a study done by the University of Melbourne on Greater Good in 2019. Findings are stronger for women.
Slowed Aging Process
Can calorie restrictive diets promote longer life?
A slowed metabolism from calorie restrictive diets is linked to longer life, according to Leanne Redman from the Department of Kinesiology at Pen State University, as reported by Healthline in 2018. Hundreds of animal species have been found to benefit from this diet, with a reduction in free radicals linked to chronic illnesses.
Can blueberries help slow aging?
Blueberries have been proven to be an effective anti-aging food, as they can help delay aging and promote longevity. An info from research conducted by Dr. Axe on Jan 12, 2023, blueberries are known to protect memory-associated regions in the brain from oxidative damage and slow age-related damage to brain cells. Studies have revealed that blueberries can reduce inflammation and improve overall heart health.
What can older adults do to improve their diet quality?
Older adults have the highest diet quality compared to other age ranges, with an HEI score of 63 out of 100, according to the Dietary Guidelines for Americans from the U.S. Department of Health & Human Services in 2021. There is still room for improvement, as eating more fruits, vegetables, whole grains, and plant-based proteins can further improve their diet quality.
Source:
- Obesityevidencehub : Health benefits, weight loss, Obesity Evidence Hub.
- Who : Healthy diet, - World Health Organization.
- Medicalnewstoday : 9 ways, it.
- Heart : Weight, High Blood Pressure.
- Bbc : diet, a healthy immune system, - BBC Food.
