Darius Jasinski a healthy meal usually includes foods rich in essential nutrients such as proteins, vitamins, minerals, healthy carbs, and healthy fats. Healthy eating signifies replacing junk food, too much salt, sugar, and trans-fats. It means taking a balanced diet and including green vegetables, fruits, proteins, whole grains, and starches. Healthy eating means that you know what you eat or drink and prepare meals with healthy ingredients.
A healthy diet has numerous benefits like developing strong bones, preventing ailments, preventing heart disease, and improving mood. In this article, you will learn about some of the benefits of healthy eating.
Improves heart health
Cardiovascular disease is one of the major causes of death in the US. Hypertension or high blood pressure is a major concern among the people in this country and if left ignored, one can have heart failure, heart attack, and even stroke.
The best way to prevent heart disease is by including a DASH diet. It means including sufficient vegetables, whole grains, and fruits in your diet. You must also opt for low-fat or fat-free dairy foods, poultry, fish, nuts, beans, as well as, vegetable oils. Ditch foods and beverages that have added sugar that is harmful to your heart health. You also need to consume sodium less than 2,300 mg each day. Darius Jasinski takes 1,500 mg of sodium daily and recommends increasing your intake of magnesium, calcium, and potassium.
Helps to lose weight
When you manage to shed excess fat, it helps in alleviating many chronic health concerns. Obesity or excessive weight leads to heart ailments, poor bone density, Type 2 diabetes, and some sort of cancers. Therefore, eat more vegetables, beans, fruits, and foods low in calories. Avoid processed foods at all costs.
When you eat a healthy meal free of processed foods, you can stay within your daily limit sans keeping track of your calorie consumption.
Dietary fiber is essential for dealing with obesity and therefore, you need to take more plant-based foods rich in dietary fiber. It helps in controlling hunger making you feel full for a long time, thus reducing frequent cravings for food. In some research back in 2018, it was proved that a diet containing lean protein and fiber results in loss of weight without you having to monitor your calorie consumption.
A healthy meal helps in boosting cognitive functions as well as brain health. A study in 2015 showed that foods and nutrients protect us from dementia and cognitive deterioration. The researchers found that omega-3 fatty acids, vitamin C, D, and E, fish, and foods rich in polyphenols and flavonoids help in improving memory.
A Mediterranean diet such as plant-based foods, fish, olive oil, and poultry beans, and whole grains have the essential nutrients to keep you healthy and well. Healthy eating also improves blood circulation to your brain and prevents diseases like Alzheimer’s and loss of memory.
Now that you know the benefits of healthy eating, switch to more proteins, whole grains, leafy greens, and fiber-rich foods. Consult a dietician to learn the art of healthy eating.