Five Health-Promoting Foods That Should Be Incorporated Into Your Diet!

Incorporating fish into the diet brings many health benefits, including those associated with the consumption of long-chain, polyunsaturated fatty acids of the omega-3 family. These nutrients, such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), have many health benefits, such as anti-inflammatory, neuroprotective, antineoplastic, and cardioprotective properties, as well as improved insulin sensitivity. Fish that contain the highest amounts of omega-3 are fatty marine fish, such as salmon, herring, mackerel, tuna, trout, eel, and halibut. To prevent heart disease, it is recommended to consume two servings of fatty marine fish per week. However, it is important to note that the consumption of fish can be associated with the risk of poisoning with toxic substances such as methylmercury and dioxins, which can easily enter the body. Therefore, it is recommended to consume fish no more than 2 times a week.

Oil from olives, extracted from the fruits of the olive tree, is used worldwide. Its composition is mainly dominated by triglycerides, which are glycerol esters with various fatty acids. The majority is made up of oleic acid, which can reach up to 83%.

The most beneficial variant is extra virgin oil, meaning it is derived from the first cold extraction. This version stands out for its high content: (various forms of vitamin E) prevent oxidative stress and thereby reduce the risk of many ailments, including heart diseases. Furthermore, they can decrease the risk of neurodegenerative diseases such as Parkinson's disease and Alzheimer's disease. Tocotrienols and tocopherols regulate the activity of many enzymes, including the enzymes responsible for the development of inflammations, which helps to lower the risks of diseases that have an inflammatory basis. Moreover, their positive impact on fertility in both women and men is observed.

Plant phytosterols (plant sterols and stanols) are bioactive lipid compounds sharing structural homology with human cholesterol. They function by competitively displacing dietary and biliary cholesterol from mixed intestinal micelles, significantly inhibiting systemic cholesterol absorption in the gut. Consistent daily intake of 1.5–2.0 grams of phytosterols demonstrates clinical efficacy in reducing atherogenic LDL cholesterol concentrations by 7–12% without altering HDL levels. Natural dietary sources include unrefined vegetable oils (corn, canola, olive), nuts, seeds, and fortified functional foods.

Polyphenols and their halogenated derivatives are known for their potent antioxidant, anti-inflammatory, antiblood, cardioprotective, antidiabetic, and anticancer properties. Therefore, they play a crucial role in the prevention and treatment of civilized diseases such as obesity and diabetes. Consumption of olive oil is associated with a decrease in total cholesterol and its LDL fraction, as well as an increase in HDL fraction. A 2012 study demonstrated that polyphenols present in olive oil have a positive impact on the cardiovascular system. The study was conducted on a group of 24 young women who either had high normal blood pressure or mild hypertension. It was found that a diet rich in olive oil containing many polyphenols reduces systolic blood pressure by 7.91 mm Hg and diastolic blood pressure by 6.65 mm Hg (Moreno-Luna et al., 2012). The high content of antioxidants in olive oil protects the LDL fraction from oxidation, which leads to an anti-atherosclerotic effect.

Nuts are a rich source of nutrients due to their high content of unsaturated fatty acids, plant proteins, dietary fiber, tocopherols, phytosterols, and biologically active compounds. Walnuts stand out in particular for their outstanding health-promoting properties. Nuts also have an optimal fat composition profile, as the content of saturated fatty acids in them is low, resulting in a high proportion of unsaturated fats (mono- and polyunsaturated fats) that are extremely beneficial for the body. Studies have shown that consuming nuts can reduce the risk of heart disease by 15% and decrease mortality from these diseases by 23%. In 2021, the results of a study were published showing that consuming nuts can improve lipid profile. In this study, no comorbidities were found in the participants, and the age ranged from 63-79 years. The participants were divided into two groups: the control group (no changes in diet) and the test group (recommended daily intake of 30-60 g raw walnuts). After two years of observation, it was found that the test group had a lower total cholesterol level by an average of 8.5 mg/dl and a lower LDL cholesterol level by about 4.3 mg/dl compared to the control group. The HDL cholesterol level and triglyceride levels remained unchanged (Rajaram et al. 2021). Including nuts in the diet can also reduce the risk of type 2 diabetes. In women with a BMI below 25 (normal weight) who consumed nuts five or more times a week, a reduction in risk of 45% was observed (Ros 2010). The high content of antioxidants in nuts can also contribute to cancer prevention. A meta-analysis published in 2020 showed that consuming nuts can reduce the risk of developing cancer in humans. The greater the consumption, the lower the risk (Zhang et al. 2020).

Leguminous plants such as peas, beans, lentils, soybeans, peanuts, and chickpeas are recognized as a good source of protein, although the amount of protein depends on the maturity of the plant, growing conditions, and type of seed. These plants also have a high content of complex carbohydrates, dietary fiber, vitamins, minerals, and biologically active compounds. A meta-analysis of 11 clinical studies showed that consuming legumes reduces total cholesterol by 7%, LDL cholesterol by 6%, and triglycerides by 17% (J.W. Anderson et al., 2002). Consumption of legumes also helps to reduce inflammation and lower blood glucose levels in people with type 2 diabetes, as they have a lower glycemic index and load, and a high content of resistant starch and dietary fiber (A. Afshin et al., 2014). Regular consumption of legumes allows for better control of body weight, as they have a high satiety index, which prevents snacking and supports weight loss (S.J. Kim et al., 2016). Consumption of legumes also reduces the risk of heart disease. A meta-analysis conducted in 2014 found that consuming meals containing at least 100g of legume seeds four times a week can reduce the risk of coronary heart disease by 14% (A. Afshin et al., 2014). In addition, the beneficial effects of legumes have been observed in cancer prevention. A meta-analysis published in 2013 found that higher legume consumption was associated with a lower incidence of colorectal cancer and mortality from the disease (Y. Wang et al., 2013).

Oat flakes are a rich source of nutrients such as carbohydrates, dietary fibers, proteins, fats, vitamins (mainly from the B-group and vitamin E), and minerals (magnesium, phosphorus, calcium, iron, zinc, manganese). Including oat flakes in the diet can help reduce cholesterol levels as they contain beta-glucans, which are components of dietary fibers. The beneficial effect of beta-glucans lies in their ability to bind to bile acids, their salts, and cholesterol in them. This results in the excretion of bile acids and the redirection of cholesterol to the synthesis of new bile acids. In this way, the amount of cholesterol needed for lipoprotein synthesis is reduced, leading to a lower cholesterol concentration in the blood. A study conducted in 2011 showed that beta-glucans in oats can affect cholesterol levels in adults with mild hypercholesterolemia and overweight. The results of this study confirmed that the fiber fraction in oats lowers the total cholesterol and LDL cholesterol levels both at a daily dose of 1.5 g and 3 g (K. E. Charlton et al. 2012). Furthermore, oat flakes are rich in fiber, which can contribute to increasing stool volume and accelerating digestion. They provide a feeling of satiety, making it easier to avoid snacking between meals and focus on consuming the right amount of energy during the day, which is beneficial for maintaining a normal body weight and preventing overweight, obesity, and related diseases. The dietary fibers in oat flakes also lower postprandial glucose and insulin levels in the blood. This reduces the risk of insulin resistance and its consequences, such as type 2 diabetes.

All the products described in this article are healthful and beneficial for the body. They are responsible for providing protection against heart disease, obesity, type 2 diabetes, and cancers. Incorporating these products into your daily meal plan allows for a reduction in the risk of these diseases and contributes to an improvement in overall well-being, as they contain essential components for the optimal functioning of the body. It is important to highlight that these are mainly plant-based products (with the exception of fish, which is also a source of positive fatty acids), which should form the foundation of your diet. There are many other products that also have positive effects on the body. In this article, five products will be presented that can be immediately incorporated into the diet as they are readily available.