1. Eat at least 5 servings of fruits and vegetables per day.
A half-cup of cooked vegetables, a cup of raw leafy vegetables, or a small fruit whole account as a portion. Fruits and vegetables contain vitamins, minerals and other substances that can improve their healthy life and even prevent diseases.
It is difficult to discuss the benefits of a diet rich in fruits and vegetables: lowers blood pressure, reduces the risk of heart disease, problems, and probably some types of cancer, reduces the risk of digestive problems, and a positive effect of the sugar in the blood, which can help keep your appetite under control.
2 Get regular exercise.
An ideal combination includes aerobics, training with weights, yoga, stretch, and recreational activities, such as dancing and swimming. Tomato salt for a stroll and a break. Walks 30 minutes 5 or 6 days a week has shown to have profound health benefits. Walking can reduce high blood pressure, lower bad cholesterol levels and helps to lose weight. Several studies have also shown that people who took a walk after dinner took almost all the same benefits as those who trotaban six days a week. Add a walk to your daily routine will give you great benefits.
3. It reduces the “bad” fats.
Decreases the amount of saturated fat and trans-fatty acids or partially hydrogenated vegetable in your diet. Saturated fats are found in animal products such as meat and butter, processed foods like vegetable shortening, some types of margarine, French fries. Processed foods contain trans fatty acids and partially hydrogenated oils. Cook with olive and canola oils. Avoid fatty snacks such as fried foods, instead eat almonds or walnuts; These seeds have been shown to help reduce cholesterol. Several studies have found that people who eat two handfuls of almonds a day reduced their bad cholesterol (LDL) by almost 10%.
4. Limit your intake of sugar.
Excess sugar can lead to a number of important consequences. Sugar can suppress your immune system and impair its defenses against infectious diseases. You can alter the relations of minerals in your body: deficiency of chromium and copper and interferes with the absorption of calcium and magnesium. The sugar can also produce a significant increase in total cholesterol, triglycerides and bad cholesterol and a decrease in good cholesterol.
Some studies have shown that sugar promotes the proliferation of cancer cells and has been linked to the development of cancer of the breast, ovaries, prostate, rectum, pancreas, biliary tract, lung, gallbladder and stomach. But mainly, the high consumption of sugar encourages the ideal environment for the development of diabetes. Read food labels, looking for and avoid food high in sugar.
5. Gives you a good night’s sleep.
A good night’s sleep is essential for a functional body and a mind. This means avoiding alcohol and caffeine at night, which can disrupt sleep. In addition, sugary bedtime foods can affect blood sugar levels and disrupt the desire to sleep.
Don’t need a doctor to find out what causes lack of sleep; lose a couple of hours of this and not only suffer fatigue, also simple thoughts may seem more complex, and often we cannot remember some things. A 2007 study published in the journal Hypertension found that people who sleep an average of six hours a day have a 42% probability of developing hypertension than those who receive seven.