Healthy Eating

A healthy diet helps pave the way to a healthy heart and blood vessels, strong bones and muscles, a sharp mind, and so much more.

Confused about what constitutes a healthy diet? You aren't alone. Over the years, what seemed to be flip flops from medical research combined with the flood of diet books and diet plans based on little or no science have muddied the water. But a consensus has emerged about the basics, which are really pretty simple.

An important take-home message is to focus on the types of foods you eat and your overall dietary pattern, instead of on individual nutrients such as fat, dietary cholesterol, or specific vitamins. There are no single nutrients or vitamins that can make you healthy. Instead, there is a short list of key food types that together can dramatically reduce your risk for heart disease.

Eat more of these foods: fruits and vegetables, whole grains, fish and seafood, vegetable oils, beans, nuts, and seeds.

Eat less of these foods: whole milk and other full-fat dairy foods, red meat, processed meats, highly refined and processed grains and sugars, and sugary drinks.

Healthy Eating Articles

Getting your five a day

Research has consistently shown that eating five servings of fruits and vegetables per day is associated with a lower risk of heart disease. However, many men have trouble reaching this daily quota. To achieve this goal, it’s best to focus on food quality and adding some fruits and vegetables to every meal and snacks. (Locked) More »

Simple swaps to eat less salt

The top 10 sources of sodium in the American diet include processed foods that contain several high-sodium ingredients, such as cheese and cured meats. Examples include pizza, sandwiches, and burritos and tacos. The leading source of sodium is bread and rolls, not because these foods are especially high in salt but because people eat them frequently. More »

6 ways to improve and protect your vision

Healthy habits help protect one’s vision and independence. These include eating a healthy diet with foods that are rich in antioxidants, such as leafy greens; quitting smoking; controlling underlying conditions (like diabetes) that increase the risk for vision problems; and getting regular comprehensive eye exams. Using artificial tears can relieve the gritty feeling of dry eyes and sometimes improves vision. It’s also helpful to protect the eyes by wearing sunglasses when outside or safety glasses when doing work around the house. (Locked) More »

Can diet heal chronic pain?

Chronic pain is often the result of chronic inflammation, and the evidence is quite strong that a person’s diet can contribute to inflammation as well as help to reduce it. Research has found that the best way to control inflammation and help ease chronic pain is to reduce amounts of known inflammatory foods, like processed “junk” foods, and eat a variety of foods that can strengthen the immune system, which helps keep inflammation under control. (Locked) More »

Fermented foods can add depth to your diet

Fermented foods, which are preserved using an age-old method, can provide health benefits if eaten regularly. Fermented foods containing live active cultures can help support a healthy gut microbiome, which helps to ensure that the lining of the intestines is strong and doesn’t allow digested material to leak out of the intestinal tract. This condition, called leaky gut syndrome, has been linked to a number of chronic diseases and health conditions. (Locked) More »

Open your heart to mindful eating

Mindfulness techniques, especially those that cultivate self-awareness and compassion, may help people lose weight and keep it off. One key example involves noticing mindless eating, which happens when people eat without paying attention to their physical and emotional state. People sometimes eat to soothe anxiety, sadness, or other unpleasant emotions. Mindfulness practices teach people how to identify emotions rather than avoid them and to ride out cravings, which tend to come and go. (Locked) More »

Small tricks to help you shed pounds and keep them off

Weight loss can be a major challenge today because of the abundance of food available and a more sedentary lifestyle. But there are strategies people can use to reach and maintain a healthy weight, including choosing eating patterns that are sustainable over the long term, adding in regular exercise, and focusing on restarting their efforts if they go off track. More »

Vegetable of the month: Peppers

Mild, crunchy sweet peppers are low in calories and a good source of vitamins C and A. Spicy hot peppers contain compounds called capsaicinoids, which have several heart-healthy properties. More »