Healthy Eating Archive

Few people get the recommended two fruits and three vegetables per day. Tips for helping people add more produce into their diets include starting small (making just one minor addition or substitution at a time and sticking with it for several weeks); choosing smarter snacks (like hummus and carrots or apples and peanut butter); sneaking pureed vegetables into pasta and other dishes; making smoothies and soups; and relying on frozen fruits and vegetables.

A 2025 study that involved 125,000 people (ages 40 to 69), who were followed for about a decade, found that both the quantity and variety of flavonoid intake were linked with significantly reduced risks of chronic disease and death from any cause.

A 2025 research review found that adhering to the DASH diet-which emphasizes eating fruits, vegetables, lean protein, whole grains, nuts, and low-fat dairy products-is linked to a lower risk of developing colorectal cancer.

The Blue Zones are locations in the world where people are regarded as being among the healthiest and longest-lived. They include Okinawa, Japan; Ikaria, Greece; Sardinia, Italy; Nicoya, Costa Rica; and Loma Linda, California. According to some research, most residents of Blue Zones live seven to 10 years longer than the average American and have lower rates of cancer, cardiovascular disease, diabetes, and dementia. These individuals follow certain healthy behaviors related to diet, exercise, and emotional well-being that people can adopt.

Eating a variety of flavonoid-rich foods may offer greater protection against cardiovascular disease and cancer than eating only a few high-flavonoid foods, according to a 2025 study.

The body's pH level supports a variety of crucial functions. Certain health conditions can create a pH disturbance. People can support a healthy pH by eating a balanced diet featuring fruits, vegetables, whole grains, lean meat, and fish.

For people with diabetes, a modified version of the Dietary Approaches to Stop Hypertension (DASH) diet can lower their blood pressure. Called DASH4D, it has fewer carbohydrates, more unsaturated fat, and slightly reduced amounts of potassium.

People whose average daily diets included at least 18 grams of fiber were less likely to have a stroke than those who ate less fiber, according a 2025 study.

Increasing potassium levels while lowering sodium may be more effective in lowering high blood pressure than reducing dietary salt alone, particularly for men, according to a 2025 study.