Eating more of these healthy foods—like fruits, veggies, nuts, fish, and whole grains—is linked to being less likely to get heart disease, diabetes, or gain weight over time.

Eating more fruits, veggies, nuts, beans, fish, healthy oils, yogurt, and whole grains is linked to being less likely to get heart disease, diabetes, or gain weight over time.

Eating more fruits, veggies, whole grains, nuts, and beans is linked to a lower chance of heart disease and dying from it—probably because these foods help lower bad cholesterol, reduce blood pressure, and calm inflammation.

If you swap out sugary snacks and white bread for whole grains, veggies, and good fats like avocado or nuts, you’re less likely to gain weight over time or get type 2 diabetes—even if you eat the same number of calories.

If you swap out white bread, sugary snacks, and pasta for foods like brown rice, beans, and veggies, you’re likely to gain less weight over time and have a lower chance of getting type 2 diabetes—even if you eat the same number of calories.

If you swap out white bread, sugary snacks, and pasta for whole grains, veggies, and good fats like avocado or olive oil, you’re less likely to gain weight over time or get type 2 diabetes—even if you eat the same number of calories.