Healthy Eating Archive

Ultraprocessed packaged foods and drinks contain thickeners, preservatives, and other additives to improve their taste, texture, appearance, and shelf life. But the high amounts of salt, sugar, and fat in these products are probably more concerning for a person's health. Foods like sugary drinks and processed meats are the worst culprits. Eating a diet focused on whole, plant-based foods automatically lowers processed food intake and provides heart-protecting nutrients such as fiber, vitamins, and minerals.

A 2025 study found that replacing butter with plant-based oil such as corn, canola, soybean, or olive oil is associated with significantly lower risks of dying from cardiovascular disease or cancer.

People whose average daily diets included at least 18 grams of fiber were less likely to have a stroke than those who ate less fiber, according a 2025 study.

Increasing potassium levels while lowering sodium may be more effective in lowering high blood pressure than reducing dietary salt alone, particularly for men, according to a 2025 study.

In a 2025 study, researchers found that many people who drank water containing the no-calorie sweetener sucralose (Splenda) had increased appetite and cravings compared with those who drank water sweetened with table sugar or plain water.

Following a mostly plant-based diet starting in middle age can boost a person's odds of healthy aging, defined as reaching age 70 free from chronic disease while also maintaining cognitive, physical, and mental health, according to a 2025 study.

A healthy diet is a proven and powerful way to lower your risk of heart disease. Since dinner is often the main meal of the day, it's a good time to feature foods that support cardiovascular health. Four Harvard physicians share their favorite healthy dinners, which focus on lean protein (such as tofu, fish, and chicken) and a variety of vegetables.

Heart-friendly breakfast ideas include a mix of foods that provide protein, fiber, and unsaturated fat, which can help stave off hunger until lunchtime. Examples include eggs cooked with vegetables, Greek yogurt with berries and nuts, or oatmeal cooked with milk and topped with fruit. Other quick options are a slice of whole-grain toast spread with mashed avocado and cherry tomatoes, almond butter and sliced apple, or ricotta cheese and sliced kiwi.