How Your Eating Habits Affect Your Health & How to Change Them


person holding burger bun with vegetables and meat

It’s not a fact that when we consume nutritious food, it makes us feel healthier. Why is that? How can the food we put into our bodies affect us profoundly on our performance throughout the day?

In well-being, the food we consume has a significant impact, particularly when it comes directly to our hearts. Inactivity, weight gain or stress, elevated blood pressure, cholesterol levels, and obesity may significantly increase the risk of heart disease and various cancers.

According to¬†America’s Health Rankings,

  • The United States ranks ninth in the world in terms of life expectancy.
    • In the last year, the prevalence of obesity has increased by 5percent, affecting 31.3 per cent of adults.
  • Oklahoma scored 44 on the scale of overall health.
    • In the last six years, the prevalence of obesity has increased by 17% and affects 36.5 per cent of adults.
    • In the previous three years, the number of deaths due to cardiovascular disease was up by 5%.
  • Texas was ranked 28th overall in health.
    • In the last three years, the number of deaths due to cardiovascular disease has increased by 4%.
    • This can also be because of the prevalence of diabetes and physical inactivity.

Our bodies’ food provides the fuel and information required to function correctly. If our bodies do not receive the correct information, our metabolic processes could be slowed down, decreasing our health. It is crucial to maintain nutritious and healthy eating habits to be fit, healthy and live longer.

Simply put, the diet you consume will help you prevent certain diseases that could cause harm to your body and result in your health deteriorating.

What effects do food choices have on your body?

The nutrients we get from the foods we consume in our bodies give our cells the capacity to fulfil their essential tasks. Imagine it as gardening. If you’re planting a tomato seed, it is recommended that you choose the correct soil and the appropriate amount of sunlight for the most successful results. If you decide to use the dirt with the lowest cost and fail to provide enough sunlight, it could still produce an heirloom tomato. However, it might not be the ripest, roundest reddest or most delicious tomato.

Also, providing our bodies with the proper nutrients will help us develop into a healthier version of ourselves. When you consider food in this way is more than calories and the distinction between good food and bad food. You must be aware of the food you put into your body and those foods you’re avoiding.

Consider food as a means to nourish your body and also fight against cardiovascular diseases.

Diet and diseases

macro shot of vegetable lot

After eating food, it is processed through digestion. The process involves taking in minerals and vitamins from the food and then distributing them through the bloodstream, which can lead to coronary arteries, blood vessels and heart muscles.

The type of food you consume could cause you to make your heart pump more and work harder, and this can eventually result in heart failure or heart attacks.

The amount of sodium you consume is an essential factor impacting your heart rate and blood pressure. By eating salty foods, the body can store water to reduce blood volume, making it easier for blood to circulate through the body and cause it forces your heart more.

According to the Centers for Disease Control and Prevention, the recommended intake of sodium is between 180 and 500 mg of sodium daily. Yet, Americans, on average, consume over 3,400 mg of sodium per day, and a majority of these are pre-cooked and processed food items.

A diet high in trans and saturated fats can raise the good cholesterol (LDL) and may cause the hardening of arteries and plaques forming on the blood vessels’ linings which can further narrow them. The narrowed openings indicate that as the heart takes in the blood, it will have to be more efficient in maintaining blood flow to circulate into the restricted channels.

Also, not consuming a balanced diet can increase your chances of getting various types of cancer. According to a research study published in 2018 by the BMJ, The study was conducted on the extent of processing and the number of modifications that the ingredients undergo to enhance flavour, colour and shelf-life. It was discovered that with each 10 per cent rise in consumption of ultra-processed food items, there was an increase of 12% in the risk of developing cancer generally and an increase of 11% in the risk of breast cancer.

Although these foods may cause harm, other specific foods can improve your heart’s health and health. Healthy fats, such as olive oil and whole grain, can aid in lowering cholesterol and prevent plaque from becoming a part of the arteries. To improve blood flow to your heart, it will be capable of pumping blood more easily, creating less strain and stress on your heart. This could eventually reduce the heart rate.

What causes poor nutrition?

The absence of the nutrients it requires can result in unhealthy eating and nutrition habits that could lead to diabetes and obesity and raise the risk factors for cancer and heart disease.

Poor nutrition is placing the wrong type of foods into your body. Foods that don’t contain the nutrients are needed by most of us. These include foods that lack nutrients and fibre or are packed with sugar, fat and sodium. Although many of the foods purchased at the supermarket store satisfy our tastebud preferences, the way thethe products are packed and stored can deprive the food of the essential nutrients, we require and decrease your chances of a healthy weight loss.

Inadequate nutrition may be caused by overeating. If you consume more calories than you’re burning in a day, regardless of whether they are “right” foods, it can eventually increase weight and ultimately lead to overweight. If you’re obese or overweight, this could result in heart disease and diabetes.

However, If you’re eating less, you may be denying your body the essential nutrients it needs. People suffering from illnesses like anorexia and bulimia are equally at risk of heart problems and disease as those who consume excessive food.

If you’re concerned about the number of calories you’re adding to your body, it is recommended to talk with your physician or nutrition and dietetics specialist.

What is the impact of poor nutrition? Impact you?

A poor diet can impact your health in multiple ways. It can cause certain diseases, but it also affects your general well-being, energy levels, appearance, and overall health. In the short-term lousy nutrition can lead to tiredness and stress and decrease our ability to perform our jobs. Additionally, it can cause:

  • being overweight or obese
  • tooth decay
  • high blood pressure
  • high cholesterol
  • stroke and heart disease
  • Type-2 diabetes
  • osteoporosis
  • Certain cancers
  • Depression
  • eating disorders

Insufficient nutrition can impact your health and well-being and limit the possibility of living an active and enjoyable life.

Healthy eating habits

person in front of table with salsa dish

We’ve all heard that eating healthy can change your life and help you live a long and active life. But what exactly does healthy eating mean? And what can you do to put it into practice and break bad habits? In the case of some people, it might be a method to lose weight; for others, the aim could be to lower their blood pressure. And for some, it could simply be an easier way of life.

The transformation isn’t instantaneous. It’s not possible to wake up on a Sunday morning, get rid of bad habits, and not have cravings. It’s a gradual process that could be as easy as picking the steaming broccoli as a meal instead of mashed potatoes with a load of sour cream. You can also opt for an apple instead of chips as a mid-morning snack.

Here are some suggestions and tips that will soon put you on your way to full of energy and health:

  • Begin your day by eating a bowl of oatmeal along with some blueberries. Try to eat two portions of fruits and five pieces of vegetables each day.
  • Consume less trans and saturated fats. Look over the labels of the items you purchase. You may be surprised by the ingredients, and you can choose another product.
  • Reduce the amount of salt you consume. Try to use lesser and less sodium in your meals to the point where a small amount is all you require.
  • Eat less sugar. Try substituting honey into your coffee, and choose healthier desserts with less sugar. If, for instance, you want dessert, try mixing frozen bananas and adding to it with strawberries.
  • Drink more water, and try drinking half of your body weight in ounces. Drinking water instead of sugary drinks will help you shed weight and brighten your complexion. Because the human body comprises 70 per cent water, you’ll feel healthier throughout the day.
  • Make sure you are eating your portion. Make sure you fill half your plate with an assortment of salad or vegetables and add protein-rich foods like fish, meat or chicken or even legumes (chickpeas or kidney beans, lentils, etc.) to fill about a quarter of the plate. Finally, add grains such as noodles, rice, or pasta for the remaining quarter of your plate.
  • Make plans ahead. One of the primary reasons people eat fast food or snack on a snack is that they’re in a rush. Plan your meals for the weekends, including your snacks, and buy only what you require and prepare your meals. It will let you eat better and save you money, but it can also reduce your expenses.

If you’re worried about your diet, it is recommended to discuss your alternatives with your healthcare practitioner or dietetic nutritionist.

If you’re concerned about your heart health, you must think about getting a Heart Scan at Advanced Body Scan in Oklahoma City or North Texas. The best method of preventing heart disease and cancer is to detect them within the body before when they manifest in the form of outward signs, and advanced Body Scan has the technology to accomplish this.