For years, the conversation around healthy eating focused on restriction: What should I cut out? But today, a better question is taking center stage: What can I add to support better health? This shift from avoidance to abundance encourages a more joyful relationship with food, inspiring exploration of nutrient-rich options that can enhance energy, boost immunity, and potentially prevent disease.
So, how do we answer this question? To find out, we spoke with Christina Ferriola, R.D., with Woodlands Family Nutrition Center, who recommends nutrition information found in the USDA Dietary Guidelines. One of her top reminders is not to overlook the importance of fiber and whole foods. Think fruits, colorful vegetables, fish oil, nuts, seeds, and whole grains such as beans, whole-grain pastas, and breads.
Ferriola notes that the keto and low-carb trend has unintentionally lowered fiber intake among its fans—since cutting carbs often means cutting fiber, too. Yet fiber supports digestive health, lowers LDL cholesterol, helps manage blood sugar and weight, and is linked to a reduced risk of certain cancers.
“Fiber plays a big role in these conditions, along with omega 3 fatty acids from fish, nuts and seeds,” says Ferriola.
Foods for Heart Health
Eating for cardiovascular health isn’t just about cutting back on salt or fat—it’s about choosing foods that actively strengthen blood vessels and calm inflammation, since cardiovascular disease affects the heart, brain, and other organs by disrupting blood flow.
Dark chocolate, for example, contains flavonoids that may encourage blood vessel repair. Whole grains provide fiber that can lower cholesterol. And green tea and black raspberries bring powerful antioxidants to the table.
Foods That Support Cancer Defense
Research shows that certain foods help strengthen immunity, nurture a healthy microbiome, and lower inflammation—factors that may reduce the risk of cancer and its recurrence. Colorful berries and apricots deliver antioxidants. Cruciferous vegetables like broccoli contain compounds linked to cancer defense. Protein sources such as chicken and fish help the body repair tissue. Olive oil, nuts, and green tea provide healthy fats and protective polyphenols.
Adding these foods is a proactive way to help the body stay resilient during life’s most difficult health battles.
Balancing Blood Sugar
Plant-based foods, whole grains, and nuts provide slow-digesting carbohydrates that help keep blood sugar steady. For Type 2 diabetes, food choices can help manage or even reduce risk. Omega-3-rich fish support heart health, which is especially important for people with diabetes. Even spices and ingredients you might already have in your kitchen, such as dark chocolate or turmeric, may play a role in improving insulin sensitivity.
Calming Autoimmune Reactions
Autoimmune diseases occur when the body’s immune system mistakenly attacks its own tissues, creating chronic inflammation. While no diet can cure autoimmune conditions, foods with anti-inflammatory properties may help calm the immune response.
Walnuts, black and navy beans, kiwi, and even cocoa can encourage gut bacteria to produce butyrate, a compound linked to reduced inflammation. This gut-immune connection is one of the most exciting areas of nutrition research, and it’s a reminder that simple food choices can influence how the immune system behaves.
A Healthier Path Forward
Health is more than the absence of disease. It’s your body’s defense systems working together to keep you strong and resilient. Adding small, nourishing choices each day—an extra serving of veggies, a handful of nuts, a walk after dinner—can add up to a healthier, longer life.
Disclaimer: It’s worth noting that while food can support the body’s healing, it’s not a replacement for medical care. The idea of “food as medicine” highlights nutrition’s role in the body’s overall health.