Healthy Eating Archive

Following a plant-based eating pattern and cutting back on highly processed foods can help promote a more diverse, healthier microbiome. A healthy gut microbiome may decrease inflammation that promotes heart disease. Most fruits, vegetables, beans, and whole grains are good sources of prebiotic fiber, which is broken down by gut bacteria to create short-chain fatty acids. These fatty acids are linked to lower inflammation and reductions in other heart disease risk factors.

Too much saturated fat tends to raise levels of harmful LDL cholesterol, but limited amounts are not a problem. Eating mostly whole or minimally processed foods can help achieve that goal.

Type 2 diabetes is a major cause of vision loss and blindness, kidney failure requiring dialysis, heart attacks, strokes, amputations, infections, and even early death. Research suggests that a healthy lifestyle can prevent diabetes from occurring in the first place, and even reverse its progress.

American adults consume an average of 77 grams (almost 20 teaspoons) of sugar per day. A little extra sugar may seem harmless, but the amounts can add up and, over time, contribute to a variety of health issues, like obesity, diabetes, and heart disease. Avoiding high-sugar foods by reading labels and cutting out sugar-sweetened beverages are the best ways to lower intake of added sugar.

The typical American diet isn't very healthy, and dietary shortfalls are more pronounced among people living in lower-income neighborhoods. A study analyzing data from produce prescription programs suggests that improving access to fresh vegetables and fruits may improve heart health.

As men age, their metabolism naturally slows, and they burn calories more slowly. They can be less active and consume extra calories. The result is a buildup of visceral fat inside the abdominal cavity and around vital organs. This can raise heart disease risk factors, such as blood pressure, blood sugar, and total cholesterol levels. The best way to fight visceral fat is with aerobic exercise, strength training, and a healthy diet that includes plenty of protein.

Eating two peeled kiwifruits per day may help ease constipation, according to a small randomized trial published in 2023. The effectiveness of eating kiwifruits was slightly greater than that of using a daily fiber supplement such as Metamucil or Fiberall.

A 2023 study suggests eating enough of six categories of food common in popular heart-health diets is associated with a lower risk of cardiovascular disease, including heart attacks and strokes. The six groups are fruits, vegetables, legumes, nuts, fish, and dairy products.

Men often confront obstacles that keep them from managing heart disease or lowering their risk for it. Harvard cardiologists share the advice they give patients who face challenges in the areas of weight loss, medication management, exercise, and diet. These include thinking about their future health goals, monitoring blood pressure, scheduling workouts, joining group weight-loss groups, and learning portion control for meals.

Kidney function declines with age in some people. A heart-healthy diet and lifestyle will protect your kidneys. Once kidney function reaches a certain low level, medication and other steps to protect the kidneys may be necessary.