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Stick to fresh foods, and fill your salt allotment from healthy sources like whole-grain breads.

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As we reported in August 2016, the FDA is encouraging the food industry to cut back on added sodium in commercially processed and prepared food. It's a good reminder for all of us that too much salt in the diet is risky for health. How much is too much? "It's controversial, although I don't think anyone is in favor of unlimited salt intake," says Dr. Randall Zusman, a cardiologist with Harvard-affiliated Massachusetts General Hospital.

Salt risks

Common sources of sodium

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A large international study published Aug. 20, 2016, in The Lancet suggests that an unhealthy body mass index increases the risk of early death.

Teens don鈥檛 exercise enough, and with a third of U.S. adults classified as obese, it鈥檚 important that exercise is encouraged in children and teens. Starting healthy habits when they鈥檙e young keeps kids healthy into adulthood. Studies show that obese adults rarely lose the weight, so it鈥檚 better to keep the weight off in the first place. A lot has to do with our biology but also our lifestyle, and we can change the latter. So let鈥檚 get our children and teens moving.

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Being overweight can lead to a host of health problems, from high blood pressure and heart disease to arthritis, gallstones, and sleep apnea. It can also contribute to foot problems in two ways.

First, excess weight contributes to the misery of common structural problems such as heel pain and arthritis. Any foot ailment is more painful the more weight you put on it. Second, excess pounds increase your chances of developing atherosclerosis, poor circulation, and diabetes 鈥� all of which can damage your feet.

Soups with healthy ingredients help boost your nutrition. But watch out for extra salt, sugar, fat, and calories.

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A bowl of soup is comforting and convenient. Make a big batch at home, and you'll have enough for extra meals. Stick to healthy ingredients, and it's an easy way to increase your intake of vegetables, protein, fiber, or even fruit. Maybe that's behind the popularity of soups, which are increasingly showing up as gourmet restaurant fare; in soup "bars" offering rotating varieties; at tiny take-out windows; and in grocery stores.

But this simple soul food has hidden risks. "You must be careful about the ingredients and what you pair with it," says registered dietitian Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women's Hospital.

It appears that eating more saturated and trans fats is associated with earlier death, while eating more polyunsaturated and monounsaturated fats is associated with longer life.

Updates that may benefit heart health include details on added sugars and more accurate serving sizes.

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The information on the Nutrition Facts label鈥攖hat small box of nutrition-related data on the back of all food packages鈥攈as stayed pretty much the same since its introduction back in 1993. But earlier this year, the FDA approved a number of revisions to the panel. The changes reflect the evolving scientific evidence on the connections between diet and chronic illness鈥攑articularly obesity and heart disease.

The updated labels won't be mandatory for nearly two years, but the agency provided a preview (see "The new label: What's different?"). These changes may benefit consumers not only by helping them choose more nutritious foods, but also by driving the food industry to make products healthier, says Dr. Eric Rimm, professor of epidemiology and nutrition at the Harvard T.H. Chan School of Public Health. Many of the changes are relevant for people concerned about heart disease鈥攅specially the new data on added sugars.

About one in three adults has nonalcoholic fatty liver disease, an often-silent condition closely linked to heart disease.

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The largest organ inside your body, your liver performs hundreds of vital functions. It converts food into fuel, processes cholesterol, clears harmful toxins from the blood, and makes proteins that help your blood clot, to name a few. But an alarming number of Americans have a potentially dangerous accumulation of fat inside their livers. Known as nonalcoholic fatty liver disease (NAFLD), this condition is a leading cause of chronic liver disease in the United States鈥攁nd an increasingly recognized contributor to heart disease.

"NAFLD increases the risk of heart disease independent of other traditional risk factors such as high blood pressure and cholesterol," says Dr. Kathleen Corey, director of the Fatty Liver Disease Clinic at Massachusetts General Hospital. Among people with NAFLD, heart disease is the top killer, accounting for more than 25% of deaths.

Your dietary habits can promote cancer or protect against it.

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The link between cancer and diet is just as mysterious as the disease itself. Much research has pointed toward certain foods and nutrients that may help prevent鈥攐r, conversely, contribute to鈥攃ertain types of cancer.

While there are many factors you can't change that increase your cancer risk, such as genetics and environment, there are others you can control. In fact, estimates suggest that less than 30% of a person's lifetime risk of getting cancer results from uncontrollable factors. The rest you have the power to change, including your diet.

Cold-pressed juices and smoothies can add fruits and vegetables to your diet, but they can also pack in calories.

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According to food industry statistics, there's a healthy trend afoot. People are shifting from sugary sodas and processed bottled juice drinks to beverages like cold-pressed juices and smoothies. Sales of juice extractors and blenders lead the small-appliance market, and juice bars continue to spring up on city streets, in shopping malls, and even in supermarkets.

There are a couple of reasons people are taking to these beverages, says Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women's Hospital. "They think they are doing something healthy, and the beverages can be time savers. It can be faster to grab a smoothie in the morning instead of sitting down to breakfast."