Natural whole foods may help manage and prevent heart disease, diabetes, cancer and early death.

These benefits have been linked to the wide range of vitamins, minerals, antioxidants, fiber and fatty acids found in whole foods.

Fruits and Vegetables

Fruits and vegetables provide us with fiber, vitamins, minerals and plant compounds, which are thought to be responsible for many health benefits.

Observational studies show that higher fruit and vegetable intake is linked to a lower risk of heart disease, cancer, diabetes, arthritis and some brain disorders ( 6 , 7 , 8 ).

Increased fruit intake is also linked to lower blood pressure, reduced oxidative stress and improved blood sugar control ( 9 , 10 ).

One review found that for each daily portion of fruit or vegetables consumed, the risk of heart disease decreased by 4–7% ( 11 ).

Oily Fish

Scientists believe that the high levels of omega-3 fatty acids in oily fish are responsible for improved heart health.

Many large observational studies have shown that people who eat fish regularly have a lower risk of heart attacks, strokes and death from heart disease ( 12 , 13 , 14 , 15 ).

One study of more than 40,000 males aged 40–75 found that those who regularly ate one or more servings of fish per week had a 15% lower risk of heart disease ( 16 ).

Beans and Legumes

Experts believe that the high soluble fiber content and the wide range of vitamins, minerals and antioxidants in beans and legumes may help reduce the risk of heart disease, diabetes and certain cancers ().

Eating one serving of legumes like beans, peas and chickpeas each day has been linked to 5% lower LDL cholesterol levels and a 5-6% lower risk of heart disease ( 20 ).

Nuts and Seeds

Nuts and seeds are high in antioxidants, minerals and healthy fats. They have been associated with a reduced risk of early death, heart disease and diabetes ().

One review found that 4 weekly servings of nuts was linked to a 28% lower risk of heart disease, and 22% lower risk of diabetes ( 22 ).

Whole Grains

Whole grains contain many valuable nutrients, including fiber, B vitamins and minerals such as iron, magnesium and selenium.

Whole grain consumption has also been associated with protection against cancer, heart disease, diabetes and obesity ( 23 ).