Healthy Eating Archive

Most healthy diets easily provide adequate amounts of protein. For optimal heart health, people should pay more attention to the quality rather than the quantity of protein they consume. However, people who take weight-loss drugs and those who have kidney disease may need to track their protein intake more closely. Everyone should aim to include plenty of plant-based sources of protein (such as beans, nuts, and soy-based foods like tofu and tempeh) in their diets.

A healthy diet is key to a healthy gut microbiome, which helps the immune system function well and reduces chronic inflammation among other important tasks. And increasing evidence suggests that fiber and fermented foods can play important roles in gut health.

Large studies have not found evidence of higher rates of heart attacks, strokes, or other cardiovascular diseases in people who eat up to one egg per day.

New guidelines for managing atrial fibrillation focus on lifestyle habits to prevent and control the disorder. One recommendation is for people to limit alcohol to one drink per day, or ideally less. Another is for people who are overweight or obese to lose weight, either by striving for a body mass index no greater than 27 or by shedding at least 10% of their body weight. The guidelines also suggest that people get three to four hours of exercise per week. And people with afib who snore should consider getting tested for sleep apnea.

Every bodily function relies on protein. People's protein needs are based on age, body size, activity levels, and overall health. Harvard experts advise people to consume between 1.2 and 2.0 grams of protein each day for every kilogram (2.2 pounds) of body weight. Women need more protein at certain times, including pregnancy and breastfeeding. People who are competitive athletes or trying to build muscle should also eat higher amounts of protein. Older adults should consume higher amounts to combat age-related muscle loss.