There are several health benefits of eating a well-balanced diet. For starters, it helps you reduce your risk for cardiovascular disease, cancer, and colon disease. Also, it improves your brain function and lowers your risk of obesity. If you’re interested in learning more about healthy eating benefits and a well-balanced diet, continue reading.
Reduces risk of heart disease
One of the best ways to protect your heart is to eat a low-fat, high-fiber diet rich in fruits, vegetables, and whole grains. This diet has been shown to reduce the risk of coronary heart disease. It also reduces your blood pressure and increases your soluble fiber intake. You should also limit your intake of sodium to 6 grams per day. You should also limit your saturated fat intake, which increases bad cholesterol.
In addition to eating plenty of fruits and vegetables, a healthy diet should include fish, legumes, and fiber-rich whole grains. You should also eat some meals that don’t contain meat and choose lean meat and poultry over red meat. Limiting your intake of sugar-sweetened beverages is also recommended.
Reduces risk of colon cancer
Limiting the amount of red meat you eat and reducing your intake of processed meat are important. Red meat is associated with an increased risk of colon cancer. Limiting your intake to three servings a week may help you lower your risk. Also, eat foods rich in fiber. Fiber adds bulk to your digestive tract and helps shorten the time that waste passes through your colon. This reduces the time that carcinogens can penetrate your colon and cause cancer.
Colorful fruits and vegetables are also important to reduce your risk of colon cancer. Choose a diet that is rich in fruits and vegetables. Consuming whole grains can also help since they contain a lot of fiber. Fiber helps your digestive tract absorb nutrients and shorten the passage of waste through your colon.
Improves brain function
Eating the right foods has a lot to do with brain health. Eating foods rich in vitamins and minerals can help improve cognitive function, memory, and alertness. For example, turmeric, a spice found in foods like curry, can help prevent inflammation and improve the absorption of nutrients in the brain. It can also help protect the body from chemical free radicals that cause neurodegeneration and age-related brain disorders.
The most important strategy for protecting cognitive function is to eat a healthy diet full of vegetables, fruits, nuts, and whole grains. You can also include protein from plant sources and fish. Avoid saturated fats, which are damaging to brain health. Moreover, green leafy vegetables contain brain-healthy nutrients like vitamin K, lutein, and beta-carotene.
Reduces risk of obesity
Research shows that the number of calories we consume can affect our health and that healthy eating can reduce our risk of obesity. Obesity is one of the leading causes of disease and is a leading contributor to many other health problems. Consuming foods high in fat, sugar, and calories weakens our organs and put us at risk for many ailments. Overweight and obese people are also more likely to develop heart disease and diabetes.
Fortunately, many ways to eat a healthy diet include eating more fruits and vegetables. Research shows that a plant-based diet is associated with better overall health and a lower risk of obesity. Experts recommend eating at least one serving of whole fruits and vegetables with each meal and small amounts of unsalted nuts as snacks. They also suggest that people with high cholesterol or vascular disease limit their fat intake. Furthermore, they suggest avoiding drinks with added sugar, including energy drinks and sports drinks.
Reduces risk of Type-2 Diabetes
One of the simplest ways to reduce your risk of Type-2 diabetes is to increase your intake of fruits and vegetables. Research has found that consuming more green leafy vegetables is linked to a reduced risk of developing the condition. Eating foods high in fiber is also important, which can help with blood sugar management and keep you feeling full.
Limiting sugar intake, even in small amounts, is recommended to prevent the onset of Type-2 diabetes. However, remember to eat a small amount in moderation as part of a meal containing a higher percentage of carbohydrates. For example, you can include a teaspoon of honey in a cup of plain porridge. Other examples are dried fruit and high-fiber breakfast cereals.