Healthy nutrition is essential for a good quality of life and disease prevention. What does science say about this? According to the World Health Organization, food is critical to the well-being, growth, and development of people. Healthy eating goes hand in hand with a lower risk of disease and increased life expectancy. 

Healthy Eating Tips

Here are some healthy eating tips that will help you live a healthier life.

Avoid Sugary Drinks

The research found out that some drinks have more sugar added than foods. Fruit juices are also under the scrutiny of science because they have a lot of added sugar. They are also low in vitamins and antioxidants. Excessive consumption of sugary drinks is associated with an increased risk of metabolic disease. It is better to replace such drinks with natural juices for good health.

Avoid Alcoholic Beverages

Consuming alcoholic beverages can literally destroy your health. When abused in excess, it can lead to several harmful health consequences. Thus, to restore your well-being, you must get rid of alcohol abuse. You can choose any nearby rehab center from the list of the best rehab centers in US to regain control of your life. By getting sober, you will be able to enjoy your life better.

Avoid Refined Grains

Refined cereals go through a processing process during which they lose the fiber and some of the minerals contained in their fibrous shells. Their overuse is associated with a wide range of non-communicable diseases.

For this reason, the American Heart Association recommends eating more whole grains as a source of nutrition. They will help carry oxygen in the blood, balance glucose levels, and regulate the immune system.

Eat Less Red And Processed Meats

Two studies have shown that the consumption of red meat and especially its derivatives are associated with a high mortality rate. In the same studies, over 8 years, there was a significant reduction in mortality among people who replaced red meat with eggs, fish, and nuts.

Eat Vegetables And Fruits

Vegetables and fruits contain antioxidants, phytochemicals, vitamins, and prebiotic fibers that are essential for a healthy diet. Studies show that a higher intake of these foods improves well-being. People who eat a plant-based diet have been found to increase life expectancy and reduce their risk of obesity, type 2 diabetes, cardiovascular disease, and more.

Protect Your Gut Flora

Intestinal bacteria form a barrier that prevents the development of certain diseases. According to a review published in the Journal of Allergology and Clinical Immunology, states that the fiber found in vegetables works as a fuel for the intestinal flora. 

It may reduce the risk of obesity and metabolic syndrome. Another way to maintain this barrier is to eat foods like yogurt, prebiotic cheeses, and sauerkraut. They are full of good bacteria that can fight disease.

Increase Your Oily Fish Intake

A recent study shows that omega-3 fatty acids can reduce the risk of cardiovascular disease. They are even thought to help reduce inflammation in the early stages of degenerative diseases such as Alzheimer’s and Parkinson’s. According to the magazine Interciencia, their sources are salmon, haddock, herring, sardines, and anchovies. You can also consume omega-3 vitamin supplements based on fish oil.

Add Nuts to Your Diet

Nuts contain vitamin E, magnesium, zinc, calcium, phosphorus, fiber, and other health-promoting nutrients. Some research suggests that eating them may help reduce body weight and prevent obesity. Other researchers concluded that walnuts have great potential in the fight against cardiovascular disease. They also regulate sugar levels in patients with type 2 diabetes.

Eat More Protein

The journal Advances in Nutrition published an article on the beneficial effects of dietary proteins on blood sugar regulation in patients with type 2 diabetes. Another group of doctors noted that proteins control body weight and contribute to the health of the cardiovascular system.

Choose Healthy Fats

According to the Dietary Guidelines for Americans, you should limit your intake of saturated and trans fats. Instead, polyunsaturated fats are recommended, which are found in avocados, vegetable seed oils, and oily fish.

Use Extra Virgin Olive Oil

Nutrients magazine published a report on the health effects of extra virgin olive oil. Its benefits for the heart and blood pressure have been confirmed. It is recommended to add oil to vegetables, salads, and other foods that you eat raw or cook at low temperatures. Using such oil regularly will help you stay fit.

Drink Enough Water

The Centers for Disease Control and Prevention (CDC) reminds us that drinking enough water is good for overall health. There is evidence that dehydration in the elderly leads to increased morbidity and mortality.

On the other hand, some researchers have determined that drinking 2 liters of water a day can burn up to 96 additional calories. In turn, another study showed that drinking half a liter of water before each meal increased weight loss by 44%.

Drink Herbal Teas

The study revealed the antimicrobial activity of various types of infusions. Green tea, black tea, and other herbal tea act as adjuvants against certain infectious diseases. Meanwhile, chamomile, mint, or rooibos tea helps keep you hydrated throughout the day. Such drinks are also effective in restoring a person’s overall well-being.

Take Away

Healthy eating is very important. According to the Institute of Public Health of Madrid, a balanced diet and a healthy diet will provide energy and sufficient nutrients for the functioning of the body. This reduces the risk of chronic diseases such as obesity, diabetes, cardiovascular disease, anemia, osteoporosis, and others.

All of the above improves the quality of life at any age. It is enough to make significant changes in the diet, for example, increase the consumption of vegetables and fruits, limit the consumption of processed foods, and drink more water. Of course, you should accompany all this by training, good sleep, and stress control.