A healthful diet typically includes nutrient-dense foods from all major food groups, including lean proteins, whole grains, healthful fats, and fruits and vegetables of many colors.
Healthful eating also means replacing foods that contain trans fats, added salt, and sugar with more nutritious options.
Following a healthful diet has many health benefits, including building strong bones, protecting the heart, preventing disease, and boosting mood.
Heart Health
According to the Centers for Disease Control and Prevention (CDC), heart disease is the leading cause of death for adults in the United States.
The American Heart Association (AHA) state that almost half of U.S. adults live with some form of cardiovascular disease.
High blood pressure, or hypertension, is a growing concern in the U.S. The condition can lead to heart attack, heart failure, and stroke.
Some sources report that it is possible to prevent up to 80% of premature heart disease and stroke diagnoses with lifestyle changes, such as increasing physical activity and healthful eating.
The foods people eat can reduce their blood pressure and help keep their heart healthy.
The dietary approaches to stop hypertension diet, known as the DASH diet, includes plenty of healthful foods for the heart. The program recommends the following:
- eating plenty of vegetables, fruits, and whole grains
- choosing fat-free or low fat dairy products, fish, poultry, beans, nuts, and vegetable oils
- limiting saturated and trans fat intake, such as fatty meats and full-fat dairy products
- limiting drinks and foods that contain added sugars
- restricting sodium intake to less than 2,300 milligrams per day — ideally 1,500 mg daily— and increasing consumption of potassium, magnesium, and calcium
High fiber foods are also crucial for keeping the heart healthy.
The AHA state 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 cholesterol. This type of cholesterol causes plaque to collect within the arteries, increasing the risk of heart attack and stroke.
Reducing blood pressure can also promote heart health. A person can achieve this by limiting their salt intake to no more than 1,500 milligrams 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.

Reduced Cancer Risk
Eating foods that contain antioxidants can reduce a person’s risk of developing cancer by protecting 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, though humans trials are inconclusive, there are laboratory and animal studies that link certain antioxidants to a reduced incidence of free radical damage due to cancer.
Foods high in antioxidants include:
- berries such as blueberries and raspberries
- dark leafy greens
- pumpkin and carrots
- nuts and seeds
Having obesity may increase a person’s risk of developing cancer and result in poorer outcomes. Maintaining a moderate weight may reduce these risks.
In a 2014 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.
Improve Gut Health
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. These strains also help fight harmful bacteria and viruses.
A diet low in fiber and high in sugar and fat alters the gut microbiome, increasing inflammation in the area.
However, a diet rich in vegetables, fruits, legumes, and whole grains provides a combination of prebiotics and probiotics that help good bacteria thrive in the colon.
These fermented foods are rich in probiotics:
- yogurt
- kimchi
- sauerkraut
- miso
- kefir
Fiber is an easily accessible prebiotic and is abundant in legumes, grains, fruits, and vegetables. It also promotes regular bowel movements, which can help prevent bowel cancer and diverticulitis.
Improved Memory
A healthful diet may help maintain cognition and brain health.
A 2015 study identified nutrients and foods that protect against cognitive decline and dementia. The researchers found the following to be beneficial:
- vitamin D, vitamin C, and vitamin E
- omega-3 fatty acids
- flavonoids and polyphenols
- fish
Among other diets, the Mediterranean diet incorporates many of these nutrients.
Diabetic Management
A healthful diet can help a person with diabetes in:
- managing blood glucose levels
- keeping blood pressure and cholesterol within target ranges
- preventing or delaying complications of diabetes
- maintaining a moderate weight
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.
Strong Bones and Teeth
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:
- low fat dairy products
- broccoli
- cauliflower
- cabbage
- canned fish with bones
- tofu
- legumes
Food manufacturers often fortify cereals and plant-based milks with calcium.
Magnesium is abundant in many foods, and some of the best sources include leafy green vegetables, nuts, seeds, and whole grains.