The Importance of a Healthy Diet
Fad diets promise all manner of health benefits, touting themselves as easy solutions for obesity and a general sense of being unwell. Most don’t work for long, if ever.
One thing that’s more certain, however, is what poor diets can do. There’s a direct correlation between what you eat and your heart health.
RESEARCH BREAKTHROUGHS
As our understanding of the role diet plays has grown, so has the research behind creating a better way to eat. Experts at the National Heart, Lung and Blood Institute, for instance, have spent decades creating and modifying a single diet plan in order to address this critical need. The DASH diet, which stands for Dietary Approaches to Stop Hypertension, underwent rigorous study before being unveiled. Repeated tests found that it helped reduce so-called “bad” cholesterol and blood pressure numbers, two key risk factors in the development of heart disease. Some saw lowered blood pressure within just a few weeks. Those who cut down on salt as well enjoyed even better results.
RECOMMENDED APPROACHES
Whether on the official DASH diet plan or something similar, the concepts are universal in heart-healthy eating. Eat nutrient-rich meals consisting of vegetables, whole grains, fish, fruit, low-fat dairy, poultry, nuts, beans and healthy oils. At the same time, limit your intake of fatty meat, sodium, sweets, fullfat dairy and sugary beverages. Experts recommend 6-8 servings of grains, 4-5 servings of vegetables, 4-5 servings of fruits, 2-3 servings of fat-free or low-fat dairy products. Only have six or fewer servings of meat, fish and poultry, 2-3 servings of fats and oils – and just 2,300 mg of sodium. Limit sweets to five servings or less per week.
INSIDE THE VARYING NUMBERS
How many servings a person should eat within those healthy ranges depends on an array of factors, including activity level, age and gender. In general, base your diet on about 2,000 calories a day. But you may need to consume more calories if you are more active. As we age, we naturally need fewer calories. Men generally need more calories than women. Look for a helpful chart from the National Heart, Lung and Blood Institute at https://rb.gy/gmf4f8 to figure out your personal caloric needs.