Advertisement
Your food choices can have a profound impact on how long you’ll live
The battle against heart disease, stroke and type 2 diabetes – three of the world’s leading causes of death – may be won or lost on your grocery list.
Advertisement
Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy
Unhealthy eating habits stand out as a lifestyle factor that increases the risk of death associated with the chronic diseases, researchers say. Numerous studies draw a clear line between what’s on your plate and mortality.
For instance:
Each study illustrates the profound impact that food choices can have on your health, says registered dietitian Kate Patton, MEd, RD, CCSD, LD. (Patton was not involved in the cited research.)
“A way of looking at it is thinking about food as medicine,” explains Patton. “The right food can really improve your health and decrease your risk of developing these chronic diseases.”
The studies identify some common culprits in poor diets that have long been associated with influencing your heart health and metabolism. Excessive sodium/salt intake ranked among the top concerns.
While sodium is an essential nutrient for your body, too much of it can lead to high blood pressure (hypertension) and damaged arteries that strain your heart, Patton notes. And hypertension is a stepping stone to heart disease and potentially a heart attack or stroke.
The average American consumes about 3,400 mg of sodium per day, according to the U.S. Food and Drug Administration. The federal Dietary Guidelines for Americans 2020-2025 recommends limiting sodium intake to less than 2,300 mg per day.
But it’s not just a matter of putting down the salt shaker. Sugary beverages and processed food – particularly meat – also earned warning flags in the studies, as did foods high in saturated fats.
The road to healthier eating starts in the produce aisle with fruits and vegetables. The average diet for Americans falls short of meeting recommended levels, according to statistics from the U.S. Department of Agriculture.
Healthier diets, like the rightly acclaimed Mediterranean diet, also feature more whole grains, nuts and seafood such as salmon and tuna that are rich in omega-3 fatty acids, according to the various studies.
“These studies and others like them serve as a call to take a closer look at your diet,” says Patton.
It could be a life-saving action.
Advertisement
Learn more about our editorial process.
Advertisement
The benefits of iron span your whole body, from your blood and your brain to your immune system and more
A well-balanced diet of whole grains, salmon, leafy greens and more can help maintain energy and increase milk supply
This diabetes medication can treat obesity, but it’s not for people who just want to drop a few pounds
A variety of healthy foods can help reduce inflammation and keep other conditions at bay
Information on serving size, calories and nutrients can help you make healthy choices
The general rule is 0.8 to 1 gram of protein per kilogram of body weight — but that may not be right for you
Adding salt to your water isn’t going to have measurable benefits — but there may be plenty of downsides
Pickles are low in fat and calories and rich in some vitamins and minerals, but they’re usually high in sodium
Focus on your body’s metabolic set point by eating healthy foods, making exercise a part of your routine and reducing stress
PFAS chemicals may make life easier — but they aren’t always so easy on the human body
While there’s little risk in trying this hair care treatment, there isn’t much science to back up the claims