The condition can lead to a heart attack , heart failure, and a stroke. The DASH diet , or the Dietary Approaches to Stop Hypertension diet, includes plenty of heart healthy foods.

The program recommends :. High-fiber foods are also crucial for keeping the heart healthy. The AHA states that dietary fiber helps improve blood cholesterol and lowers the risk of heart disease, stroke, obesity , and type 2 diabetes. The medical community has long recognized the link between trans fats and heart-related illnesses, such as coronary heart disease.

Limiting certain types of fats can also improve heart health. For instance, eliminating trans fats reduces the levels of low-density lipoprotein LDL cholesterol. This type of cholesterol causes plaque to collect within the arteries, increasing the risk of a heart attack and stroke.

Reducing blood pressure can also promote heart health. Most adults may achieve this by limiting their salt intake to no more than 1, mg per day. Food manufacturers add salt to many processed and fast foods, and a person who wishes to lower their blood pressure should avoid these products.

A person may eat foods that contain antioxidants to help reduce their risk of developing cancer by protecting their cells from damage. The presence of free radicals in the body increases the risk of cancer, but antioxidants help remove them to lower the likelihood of this disease.

Many phytochemicals found in fruits, vegetables, nuts, and legumes act as antioxidants, including beta carotene , lycopene, and vitamins A, C, and E. According to the National Cancer Institute , there are laboratory and animal studies that link certain antioxidants to a reduced incidence of free radical damage due to cancer.

However, human trials are inconclusive and doctors advise against using these dietary supplements without consulting them first.

Foods high in antioxidants include:. Maintaining a moderate weight may reduce these risks. In a study , researchers found that a diet rich in fruits reduced the risk of upper gastrointestinal tract cancers.

They also found that a diet rich in vegetables, fruits, and fiber lowered the risk of colorectal cancer , while a diet rich in fiber reduces the risk of liver cancer. Read more about cancer-fighting foods here.

In , researchers found that diets with a high glycemic load may trigger increased symptoms of depression and fatigue in people who have obesity but are otherwise healthy.

A diet with a high glycemic load includes many refined carbohydrates , such as those found in soft drinks, cakes, white bread, and biscuits. Vegetables, whole fruit, and whole grains have a lower glycemic load. The researchers also found that there may be a link between more healthful diets, such as the Mediterranean diet , and better mental health.

Whereas, the opposite is true for diets with high amounts of red meat, processed, and high fat foods. It is important to note that the researchers highlighted a necessity for further research into the mechanisms that link food and mental health.

If a person suspects they have symptoms of depression, talking with a doctor or mental health professional may help. The colon is full of naturally occurring bacteria, which play important roles in metabolism and digestion. Certain strains of bacteria also produce vitamins K and B , which benefit the colon.

They may also help fight harmful bacteria and viruses. A diet high in fiber may decrease inflammation in the gut.

A diet rich in fibrous vegetables, fruits, legumes, and whole grains may provide a combination of prebiotics and probiotics that help good bacteria thrive in the colon.

These fermented foods are rich in probiotics :. Prebiotics may help improve a range of digestive issues, including irritable bowel syndrome IBS symptoms. A healthful diet may help maintain cognition and brain health.

However, further conclusive research is necessary. A study identified nutrients and foods that protect against cognitive decline and dementia. The researchers found the following to be beneficial:. Read more about foods to boost brain function here.

Maintaining a moderate weight can help reduce the risk of chronic health issues. A person who has more weight or obesity may be at risk of developing certain conditions, including:.

Many healthful foods, including vegetables, fruits, and beans, are lower in calories than most processed foods. A person can determine their calorie requirements using guidance from the Dietary Guidelines for Americans — Maintaining a healthy diet can help a person stay within their daily limit without monitoring their calorie intake.

In , researchers found that following a diet rich in fiber and lean proteins resulted in weight loss without the need for monitoring calorie intake. A healthy diet may help a person with diabetes :. It is vital for people with diabetes to limit their intake of foods with added sugar and salt.

They should also consider avoiding fried foods high in saturated and trans fats. Read about the best foods for diabetes here. A diet with adequate calcium and magnesium is important for strong bones and teeth. Keeping the bones healthy can minimize the risk of bone issues later in life, such as osteoporosis.

The following foods are rich in calcium :. Magnesium is abundant in many foods, and some of the best sources include :. A variety of factors, including sleep apnea , can disrupt sleep patterns.

Sleep apnea occurs when a condition repeatedly blocks the airways during sleep. Risk factors include obesity and drinking alcohol. Reducing alcohol and caffeine intake may help a person gain restful sleep, whether they have sleep apnea or not. A slice of pineapple or melon is also 1 portion, and 3 heaped tablespoons of vegetables is another portion.

Adding a tablespoon of dried fruit, such as raisins, to your morning cereal is an easy way to get 1 portion. You could also swap your mid-morning biscuit for a banana, and add a side salad to your lunch. In the evening, have a portion of vegetables with dinner and fresh fruit with plain, lower fat yoghurt for dessert to reach your 5 A Day.

Find out more about what counts towards your 5 A Day. Starchy foods should make up just over a third of everything you eat.

This means your meals should be based on these foods. Choose wholegrain or wholemeal varieties of starchy foods, such as brown rice, wholewheat pasta, and brown, wholemeal or higher fibre white bread.

They contain more fibre, and usually more vitamins and minerals, than white varieties. Potatoes with the skins on are a great source of fibre and vitamins. For example, when having boiled potatoes or a jacket potato, eat the skin too.

Find out more about starchy foods. Milk and dairy foods, such as cheese and yoghurt, are good sources of protein. They also contain calcium, which helps keep your bones healthy. Dairy alternatives, such as soya drinks, are also included in this food group. Find out more about milk and dairy foods.

These foods are all good sources of protein, which is essential for the body to grow and repair itself. Meat is a good source of protein, vitamins and minerals, including iron, zinc and B vitamins.

It's also one of the main sources of vitamin B Choose lean cuts of meat and skinless poultry whenever possible to cut down on fat. Always cook meat thoroughly.

Find out more about including meat in your diet. Eggs and fish are also good sources of protein, and contain many vitamins and minerals. Oily fish is particularly rich in omega-3 fatty acids. Aim to eat at least 2 portions of fish a week, including 1 portion of oily fish.

You can choose from fresh, frozen or canned, but remember that canned and smoked fish can often be high in salt. Pulses, including beans, peas and lentils, are naturally very low in fat and high in fibre, protein, vitamins and minerals.

Nuts are high in fibre, and unsalted nuts make a good snack. But they do still contain high levels of fat, so eat them in moderation. Some fat in the diet is essential, but on average people in the UK eat too much saturated fat. Swapping to unsaturated fats can help lower cholesterol.

Remember that all types of fat are high in energy and should be eaten in small amounts. Find out more about the different types of fats.

Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease. Regularly consuming foods and drinks high in sugar increases your risk of obesity and tooth decay. Eating too much salt can raise your blood pressure, which increases your risk of getting heart disease or having a stroke.

See 8 tips for healthy eating to find out more about why you need to cut down on saturated fat, sugar and salt, which foods they're found in, and how to make healthier choices.

Find out more about how to eat less saturated fat. Most adults in England are overweight or obese.

Garlic provides vitamins C, B1, and B6, calcium, potassium, copper, manganese, and selenium, as well as allicin, a sulfur compound. While more research is needed, there is some evidence that allicin and garlic may help reduce the risk of heart disease by:. A high intake of vegetables from the garlic family has also been linked to a lower risk of gastrointestinal cancer.

Garlic is both tasty and healthy. Clams are a good source of B vitamins, particularly vitamin B They also provide vitamin C, potassium, selenium, and iron. As with other fish, be sure to obtain shellfish that are sustainable and safe to eat , as some seafood can contain mercury and other toxins.

Shellfish are some of the most nutritious animals found in the sea. Potatoes are good sources of potassium, magnesium, iron, copper, and manganese. They also contain vitamin C and most B vitamins.

If you eat them with their jackets, they are a good source of fiber. However, there could be various reasons for this.

Potatoes are a high-satiety food, which means they are satisfying and filling. Some research suggests they may be more filling than other high-carb foods, such as rice or pasta. This can help people manage their weight, as they are less likely to snack after eating potatoes.

Potatoes contain a little bit of almost every nutrient you need. They are filling and can provide large amounts of resistant starch. One function of the liver is to store important nutrients for the rest of your body.

As a food, this makes it highly nutritious. Eating liver once per week is a good way to ensure that you get optimal amounts of these vital nutrients. Liver is a highly nutritious organ meat containing large amounts of B vitamins as well as other healthy substances.

Blueberries, for instance, contain anthocyanins and other polyphenols. Some research suggests these compounds can cross the blood-brain barrier and have a neuroprotective function.

The possible health effects of blueberries include:. The nutrients in blueberries may increase the levels of antioxidants in your blood and help protect your brain.

Eggs provide high-quality protein and healthy fats and are a satisfying food. Their high satiety value means you are less likely to be hungry soon after eating. As a result, eating eggs for breakfast may help with weight loss. Egg yolks contain vitamins, minerals, and various powerful nutrients, including choline.

Momordica charantia , also known as bitter melon or bitter gourd, is a cucumber-shaped vegetable with antioxidant properties. It is commonly grown across parts of Asia, South America, and Africa, and has long played a role as a traditional medicine or medicinal food in some regions.

One g cup of cooked bitter melon contains 53 calories and also provides:. How can bitter melon benefit people with diabetes? Cocoa powder provides iron, magnesium, copper, and manganese, as well as antioxidants.

A cup of cocoa made with milk but no added sugar can make a nutritious treat. However, the amount of nutrients you can get from eating a reasonable amount of chocolate is unlikely to have significant health benefits. The American Heart Association recommends eating a little chocolate for enjoyment, but not for its health benefits.

Dark chocolate and cocoa are very high in minerals and antioxidants. Eating them regularly may provide various health benefits. No single food can provide all the nutrients you need, but potatoes are high in nutrients and relatively easy to produce in many places, making them the most important non-cereal staple crop worldwide and essential for food security in many places.

Fried potatoes and potato chips, however, may be detrimental to health due to added fat and factors related to processing. Baked potatoes in their jackets are likely the healthiest option. It is not possible to identify a single healthiest food, but the healthiest diet will be one that contains a variety of fresh, plant-based foods and provides a range of nutrients.

Some of the most nutritious foods you can eat are oily fish, eggs, avocados, potatoes, and green leafy vegetables. The more processed a food is, the more likely nutrients are to be destroyed or unwanted nutrients — such as sugar — to be added.

Dates are high in antioxidants, minerals, and other nutrients. They provide energy and can help sustain life in harsh desert conditions. Some research suggests they may have health benefits. But, they do not provide protein or other nutrition you need long-term.

People have also used potatoes as a survival food, but eating only potatoes would likely have a negative effect on your health. Nutrient-dense foods are rich in nutrients relative to their calorie content. These include various healthy foods such as whole vegetables, fruits, cocoa, seafood, eggs, and liver.

Typically, however, the best diet will always be one that contains as wide a variety of fresh foods as you can obtain and afford, as no single food can provide all the nutrients your body needs. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. This is a list of 10 nutrients that are not found in animal foods. For optimal health, it is best to include a variety of healthy plant foods in your….

Diet plays a major role in heart health. Eat these 17 heart-healthy foods to help keep your heart in top condition. What you eat affects many aspects of health — including your skin. Here are 12 foods and beverages to add to your diet for better skin health.

Eggs are among the healthiest and most nutritious foods on the planet. Here are 9 health benefits of eating eggs, supported by science. The amount of nutrient-rich foods you should eat depends on your daily calorie needs. gov offers nutrition information for adults and children.

Academy of Nutrition and Dietetics: Eat Right, Tips for Choosing a Nutrient-Rich Diet. Department of Agriculture, ChooseMyPlate. gov: Start Simple With MyPlate. Last Updated: April 18, This information provides a general overview and may not apply to everyone.

Talk to your family doctor to find out if this information applies to you and to get more information on this subject. Having a healthy heart is vital to your overall health.

Two of the simplest yet most important ways to…. Certain fats like omega-3 fatty acids should be part of your diet.

You should limit your intake of other…. Adopting healthy habits allows you to take charge of both your physical and mental health, as well as positively….

Visit The Symptom Checker. Read More. Nutrition: Tips for Improving Your Health. Nutrition: How to Make Healthier Food Choices. Nutrition: Keeping a Food Diary.

Nutrition for Weight Loss: What You Need to Know About Fad Diets. The Truth About Energy Drinks. Overeating in Children and Teens. Home Prevention and Wellness Food and Nutrition Healthy Food Choices Changing Your Diet: Choosing Nutrient-rich Foods.

Path to improved health You may not get all the micronutrients your body needs. Nutrient Food sources Calcium Nonfat and low-fat dairy, dairy substitutes, broccoli, dark, leafy greens, and sardines Potassium Bananas, cantaloupe, raisins, nuts, fish, and spinach and other dark greens Fiber Legumes dried beans and peas , whole-grain foods and brans, seeds, apples, strawberries, carrots, raspberries, and colorful fruit and vegetables Magnesium Spinach, black beans, peas, and almonds Vitamin A Eggs, milk, carrots, sweet potatoes, and cantaloupe Vitamin C Oranges, strawberries, tomatoes, kiwi, broccoli, and red and green bell peppers Vitamin E Avocados, nuts, seeds, whole-grain foods, and spinach and other dark leafy greens All of the above foods are good choices.

Grains Whole-grain foods are low in fat. Choose these foods: Rolled or steel cut oats Whole-wheat pasta Whole-wheat tortillas Whole-grain wheat or rye crackers, breads, and rolls Brown or wild rice Barley, quinoa, buckwheat, whole corn, and cracked wheat Fruits and vegetables Fruits and vegetables naturally are low in fat.

Choose these foods: Broccoli, cauliflower, and Brussels sprouts Leafy greens, such as chard, cabbage, romaine, and bok choy Dark, leafy greens, such as spinach and kale Squash, carrots, sweet potatoes, turnips, and pumpkin Snap peas, green beans, bell peppers, and asparagus Apples, plums, mangos, papaya, pineapple, and bananas Blueberries, strawberries, cherries, pomegranates, and grapes Citrus fruits, such as grapefruits and oranges Peaches, pears, and melons Tomatoes and avocados Meat, poultry, fish, and beans Beef, pork, veal, and lamb Choose low-fat, lean cuts of meat.

Poultry Chicken breasts are a good cut of poultry. Fish Fresh fish and shellfish should be damp and clear in color. Beans and other non-meat sources Non-meat sources of protein also can be nutrient-rich.

Choose these foods: Lean cuts of beef, pork, veal, and lamb Turkey bacon Ground chicken or turkey Wild-caught salmon and other oily fish Haddock and other white fish Wild-caught tuna canned or fresh Shrimp, mussels, scallops, and lobster without added fat Legumes, such as beans, lentils, and chickpeas Seeds and nuts, including nut butters Dairy and dairy substitutes Choose skim milk, low-fat milk, or enriched milk substitutes.

Choose these foods: Low-fat, skim, nut, or enriched milk, like soy or rice Skim ricotta cheese in place of cream cheese Low-fat cottage cheese String cheese Plain nonfat yogurt in place of sour cream Things to consider Most nutrient-rich foods are found in the perimeter outer circle of the grocery store.

Questions to ask your doctor How can I easily add these foods to my everyday diet? Can I take supplements or multivitamins to increase my nutrients? Resources Academy of Nutrition and Dietetics: Eat Right, Tips for Choosing a Nutrient-Rich Diet U.

Last Updated: April 18, This article was contributed by familydoctor. org editorial staff. Categories: Food and Nutrition , Healthy Food Choices , Prevention and Wellness. Tags: dieting , nutrients , nutrition , prevention , vitamins.

Copyright © American Academy of Family Physicians This information provides a general overview and may not apply to everyone. Related Articles. About Advertise Contact. org is powered by. Choose a language Español English. Twitter Channel Facebook Profile Pinterest Profile.

Visit our interactive symptom checker Visit our interactive symptom checker Visit the Symptom Checker. Close Modal Close Modal. Nonfat and low-fat dairy, dairy substitutes, broccoli, dark, leafy greens, and sardines.