The Best and Worst Foods for Healthy Lungs
Medically reviewed by Suzanne Fisher, RD
Diet, exercise, and avoiding pollutants are the top ways to care for your lungs. An inflammatory diet can take a toll on your organs over time. Systemic (body-wide) inflammation is associated with lung conditions like asthma.
People with certain conditions, like chronic obstructive pulmonary disease (COPD) or pulmonary fibrosis (a chronic condition that causes lung scarring), may also experience a significant effect on their quality of life. However, lifestyle modifications, like diet, can help protect the lungs.
This article discusses foods that promote healthy lungs and which foods to avoid.
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Lung-Strengthening Food Types
Certain foods containing healthy fats, protein, and complex carbohydrates, as well as fruits and vegetables, may strengthen your lungs.
Healthy Fats
Eating foods with more fats may help you breathe more easily. This is because when your body metabolizes fat, it produces the least carbon dioxide for the oxygen used, making it easier to breathe.
Researchers found higher rates of omega-3 fatty acids in the blood were associated with a reduced risk of lung function decline and better lung function.
Foods with high levels of omega-3s include:
Flaxseed and flaxseed oil
Herring
Mackerel
Oysters
Salmon
Sardines
Shrimp
Tuna
Fortified foods, like eggs, yogurt, cow's milk, soy milk, and juice, may also contain omega-3s.
Proteins
Protein helps keep your respiratory muscles strong and healthy. Research shows that diets high in protein are associated with good lung function.
Protein foods include:
Seafood
Meat
Poultry
Eggs
Legumes
Nuts and seeds
Soy products
Complex Carbs
People who adhere to a low-carb diet have a reduced risk of COPD. That's because, unlike fats, when the body metabolizes carbs, it produces more carbon dioxide, reducing lung function.
When choosing carbs, stick to complex carbs, which take longer to digest than simple carbs. Some good choices are whole grains, starchy vegetables, lentils, kidney beans, and garbanzo beans.
Fresh Produce
Fruits and vegetables are packed with vitamins that are good for the lungs. Researchers found that the following vitamins are associated with lung health:
Due to vitamin D's anti-inflammatory and antioxidant effects, this nutrient may be especially beneficial for lung health. While not many fruits and veggies contain much of this vitamin, various mushrooms do.
Related: Top Foods Rich in Vitamin D
Potassium
Potassium may have a protective effect against lung cancer. In addition, hypokalemia (low potassium levels) is prevalent in people with acute exacerbation of COPD (worsening symptoms). Maintaining adequate potassium levels is important. Good potassium food sources are bananas, avocados, milk, legumes, and salmon.
Foods to Promote Lung Health
Some of the best food choices for improving lung health include apples, beets, and leafy greens.
Apples
Apples are a "superfood" (foods considered nutrient rich) when it comes to lung health. A study found that apples and tomatoes might delay lung function decline in adults, particularly among ex-smokers.
Beets
Try beetroot juice for healthy lungs. In a study, participants with pulmonary arterial hypertension received either nitrate-rich beetroot juice or a placebo (an ineffective treatment given to people in a control group) for a week. The beetroot juice group had improved lung function compared to placebo.
Pumpkin
Pumpkin is rich in antioxidants, zinc, and iron. Researchers found this vegetable may help acute respiratory illnesses like COVID-19, due to its immunity-boosting properties.
Tomatoes
The same study that showed apples positively impacted lung health also found that tomatoes benefit the lungs. Participants who consumed tomatoes had a delayed decline in lung function. Researchers believe lycopene (a plant chemical called a carotenoid) in tomatoes is to thank.
Leafy Greens
High consumption of fruits and vegetables is associated with lower risk of lung disease. Leafy green vegetables are the primary dietary nitrate source in the human diet. Studies show that nitrate supplements help people with COPD with the following:
Improving exercise performance
Increasing walking distance
Related: Getting Your Vegetables From Leafy and Non-Leafy Greens
Foods to Avoid If You Have Lung Disease
You may need to avoid some foods if you have COPD. Most of these food types are less nutritious in general.
Salty Foods
One study found excess sodium increases the risk of lung cancer. However, the link between sodium and lung cancer risk is unclear. One theory is that it increases inflammation in the lungs, which is associated with a risk of lung cancer.
Dairy
While dairy is an excellent source of vitamin D, it is also high in fats, which have mixed effects on lung function. A study found that high-fat dairy intake negatively impacted lung function. However, low-fat dairy intake was associated with improved lung density. When choosing dairy, stick to low-fat options.
Processed Meats
Eating high quatities of processed meats, including bacon, ham, corned beef, lunch meat, and sausage, was associated with worse lung function. Cured meats were associated with newly diagnosed COPD and worsened symptoms of COPD.
Researchers believe this could be due to the nitrites in highly processed meats, causing lung inflammation and DNA damage.
Soda
A study found consuming soft drinks may reduce lung function and cause asthma in adults. The link is thought to be due to the way sodas increase inflammation.
Fried Foods
Researchers found that fried foods and smoked foods are independent risk factors for lung cancer. When combined with smoking and alcohol consumption, the risk is even higher.
Lung-Damaging Foods to Avoid
To keep the lungs healthy, additional foods to avoid include refined carbs, beer, potato chips, and more.
White Bread
White bread is considered a simple carb, which breaks down and digests quickly. One study shows that a diet high in refined foods, including white bread, was associated with a greater decline in lung function.
Potato Chips
As a fried food, potato chips provide little nutritional value, with a lot of sodium and saturated fat. Since fried and salty foods increase the risk of lung cancer, it's best to steer clear of these snacks.
Milk Chocolate
Unsweetened natural cocoa powder contains anti-asthmatic compounds. However, most chocolate (especially milk chocolate) is loaded with other ingredients—notably sugar and milk. This makes milk chocolate a poor choice for the lungs. Opt for dark chocolate instead.
Beer
People with alcohol use disorder are more likely to develop the following respiratory conditions:
Tuberculosis (TB)
People with alcohol use disorder have impaired immunity. Since alcohol is an inflammatory food, it can lead to inflammation, including the lungs. If you have lung disease, it may be best to abstain from alcohol.
Cold Cuts
Lunch meats fall on the highly processed meats list. Avoiding cold cuts is best since these foods are associated with reduced lung function and COPD. Opt instead for sliced whole chicken breast or leftover turkey for sandwiches.
Summary
If you have lung disease or want to reduce your risk of respiratory illness, diet can be great medicine. Choose wholesome foods packed with vitamins and minerals your body needs, such as leafy greens, pumpkin, and apples. Avoid those that are generally less nutritious and promote inflammation, such as refined carbs, fried food, and soda.
Read the original article on Verywell Health.
