Healthy Eating Archive

Eating two eggs per day doesn't appear to raise harmful LDL cholesterol, as long as people follow a diet low in saturated fat. Although eggs are high in cholesterol, dietary cholesterol doesn't have much of an effect on the amount in a person's bloodstream. But excess dietary saturated fat does raise blood cholesterol, which is why people should limit their saturated fat to 7% of their daily calories.

Circadian rhythms, which are hardwired into nearly every cell of the body, regulate the heart and blood vessels. Disruptions to this rhythm-from shift work, poor sleep, or unhealthy habits-can raise the risk of cardiovascular disease. For example, heart attacks are more likely to occur on Mondays than any other day of the week. That's because people tend to stay up later than usual and then sleep in the next day. On Monday morning, when they have to wake up early again for work, the change may cause subtle changes in blood pressure, hormone secretion, and metabolism that raise heart attack risk.

A 2025 study found that eating large amounts of saturated fat raised LDL (andamp;ldquo;bad") cholesterol levels in the body but dietary cholesterol from eggs did not.

While a healthy eating plan is crucial for health, bending the rules on occasion probably won't hurt most people. One strategy to try is the 90-10 rule-eating healthy foods 90% of the time and splurging on unhealthy foods 10% of the time. For example, if someone eats three meals a day for a week, for a total of 21 meals, the person would be able to splurge on 10% (about two) of the meals. Dietitians warn that applying the 90-10 rule to every meal can lead to trouble, such as weight gain.

A 2025 study that included 97,000 people found that those who ate the most cruciferous vegetables-between 20 and 40 grams per day-had a 17% lower risk of developing colon cancer, compared with people who ate the least.

A 2025 study suggests that consuming more olive oil may lower women's risk of developing breast cancer, especially certain more aggressive types.

The trend toward eating plant-rich diets has led to a number of new dietary terms and buzzwords. Examples include the terms "plant-forward," which describes the shift toward the gradual incorporation of more plant foods into the diet; "plant-based protein," used for foods that contain a high amount of protein, even some processed foods; and "sustainable eating," whichrefers to the big picture of food choices and how they can help sustain the environment, the planet, and health.

A 2025 study suggests that women who eat more high-quality carbohydrates-which include whole grains, fruits, vegetables, and legumes-in their 40s and 50s are more likely to age healthfully.

Salt intake fuels high blood pressure, which is the top risk factor for cardiovascular disease. Sodium is hidden in many everyday foods, including bread, sauces, condiments, cereal, rice, pasta, and processed items such as canned soups, deli meats, and frozen meals. People can cut back on salt by reading food labels, rinsing canned goods, cooking at home more often, and using other seasonings instead.

Eating a plant-based diet may help people lower their risk for chronic constipation, according to a 2025 study. This effect may be due, at least in part, to the high fiber content of plant-based diets.