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Decades of research shows that what you eat — and what you don’t eat — can reduce your risk of conditions like heart disease and cancer and extend your life. But while much of the advice focuses on what not to eat, I also wanted to know more about when and how you can eat. Eat to optimize health.
I spoke to CNN wellness expert Dr. Liana Wen about the foods she recommends eating more of and other dietary habits to consider. Wen is an emergency physician, and George is an adjunct associate professor at the University of Washington. She previously served as the health commissioner for the city of Baltimore.
CNN: Let’s start by looking at the evidence. How much does what you eat affect your health?
AS Dr. Liana Wen: A 2022 study found that eating a diet rich in vegetables, fruits, whole grains, and nuts could add up to 13 years to your lifespan. A 2023 study in Nature found that people can extend their life expectancy by more than 10 years based on their eating habits. The biggest benefits were achieved by eating fewer sugary drinks and processed meats and eating more whole grains, nuts, and fruit.
Another study in 2023 followed more than 100,000 participants for more than 30 years to assess long-term eating habits. The study found a link between healthy dietary patterns and a 20% reduced risk of premature death. According to the researchers, people who ate more whole grains, fruits, vegetables, nuts and legumes were also “less likely to die from cancer, cardiovascular disease, respiratory disease and neurodegenerative diseases.”
CNN: What types of foods do you advise your patients to eat more of?
Wen: I encourage people to increase their intake of minimally processed, whole foods. Think green leafy vegetables, fresh fruit, and whole grains. Some nutrition experts advise thinking about the food rainbow, meaning an assortment of fruits and vegetables of different colors and ingredients. You should also consider eating more legumes, such as beans and lentils, and include nuts, such as walnuts, pistachios, and almonds, in your diet.
CNN: What about fish and meat?
Wen: These can also be part of a healthy diet. Fish contains omega-3 fatty acids, which some studies have linked to reducing the risk of heart disease as well as dementia. Red meat is also a good source of protein. Research links highly processed meat to negative health effects, so look again for minimally processed, whole foods. Instead of hot dogs and chicken nuggets, think salmon fillets and roast chicken.
CNN: What should people refrain from eating and drinking?
Wen: Based on the data, I would encourage people to reduce their intake of sugar-sweetened beverages such as soda and energy drinks. I would also encourage people to eliminate ultra-processed foods, including junk foods such as potato chips and candy.
This is not easy to do because there are so many sugary drinks and ultra-processed foods around us. But the health implications are clear. In one study of more than 11,000 adults, those who ate the highest amounts of ultra-processed foods had a 31% higher risk of death compared to those who reported the lowest intakes of these foods.
It is helpful for people to think about not only how to eliminate these foods, but also what to replace them with. If you drink a lot of carbonated drinks, you can of course switch to water, but if that still doesn’t work, try sparkling or flavored water, or a little juice diluted with water. If you often eat chips and pretzels, try replacing them with nuts.
I encourage everyone to be intentional. Look at the labels on the foods you buy. If the package has a long list of ingredients with many chemical names, it’s probably a highly processed food. Consider replacing this with minimally processed, whole foods.
CNN: We talked about foods to eat and foods to avoid. Does the number of meals matter? Is it better to snack or not snack?
Wen: This part is more controversial as there is conflicting evidence. However, there is research demonstrating the health benefits of eating breakfast and smaller meals throughout the day. On the other hand, diets that limit the number of meals you eat have also shown positive effects. It’s not good to have unhealthy snacks even after eating a healthy meal.
Whether you snack or snack depends on your specific situation. If you get hungry during the day and rely on fast food for dinner, it’s clearly beneficial to eat healthy snacks and have a planned dinner instead. People who can’t easily limit the amount of snacking they eat, or for whom snacking can disrupt established habits, don’t need to start snacking.
There is one eating habit related to timing that I would recommend. That is, don’t eat right before bed. It can make your heartburn symptoms worse and interfere with your sleep. Try to eat your last meal at least 2 hours before bed.
CNN: Why should we think about how we eat?
Wen: It’s important to look at not only what and when people are eating, but also how they’re eating. When you have to eat in a hurry, do you often eat on the go? If so, you may end up consuming mostly ultra-processed foods, including fast food. You may also not be allowing your body to send signals that it is full.
Do you find yourself reaching for food in a stressful situation when you’re anxious about something? It might be time to re-examine your relationship with food and seek out resources to help with stress and mental health. may encourage you to do so.
read more: How much ultra-processed food are you eating? Find out here
Do you always eat alone? If so, consider planning mealtimes as an opportunity to get together with other people. Take a break from work, put down your devices, and intentionally spend time talking with the person you’re sharing a meal with.
This habit has at least three positive effects. Firstly, this makes you think more deeply about what kind of food is being served. Then, create healthy behaviors around food, such as allocating time for meals, digesting them, and letting your body know when it’s full. Third, social connections also make important contributions to physical and mental health and longevity.
Of course, food is not the only factor determining people’s health and well-being. Other factors such as exercise, sleep, stress, and underlying medical conditions also play a big role. But food is a building block, and there are daily decisions about what, when and how to eat that can make a big difference in health outcomes.
