Healthy Eating Archive

Over a 24-year span, people whose diets favored plant-based fat lived longer than people who ate more animal-based fat, according to a 2024 study. The same distinction appeared specifically for deaths from heart disease.

Updated guidelines say adults don't need routine testing of vitamin D levels. However, they should aim for daily vitamin D intake of 600 international units (IU) until age 70, and 800 IU after that either through vitamin D-fortified foods or a supplement of up to 1,000 IU.

Eating a plant-based diet that includes a variety of fruits and vegetables has been shown to help lower high blood pressure. A 2024 study has found that these foods may also protect against worsening of chronic kidney disease in people with high blood pressure.

A 2024 study suggests that swapping table salt for a salt substitute can markedly lower the risk of developing high blood pressure.

Adults should consume 14 grams of fiber for every 1,000 calories consumed. However, most individuals eat less than half that amount daily. People can increase their daily fiber intake by introducing more high-fiber foods, such as fruits, vegetables, whole grains, nuts, and seeds into their regular meals. Those who have trouble consuming these foods may benefit from taking an over-the-counter fiber supplement.

People sometimes wonder if the calcium they consume affects their calcium score, a test that measures calcium in the heart's arteries to predict heart disease risk. But a 2024 study linked higher calcium intake to a lower risk of heart calcifications. Calcium helps lower blood pressure, possibly by improving the function of the lining of blood vessels. Older adults should make sure they're getting the recommended amount of calcium in their diets. Good sources include dairy products, tofu made with calcium sulfate, almond or oat milk, canned sardines or salmon, collard greens, and kale.

Older adults who consume ultra-processed foods as a substantial part of their diet have a higher risk of early death than those who eat less of these foods.