After quitting smoking, practicing physical activities and good nutrition are the best things you can do to be healthy and prevent many cardiovascular diseases and cancers.
Here are 7 simple habits you can adopt today (that are not strict rules, you can apply them gradually into your diet):
1. Monitor weight and physical activity: Your weight is a good indicator of your overall health, you need to monitor it and keep it in a “normal range” for your body mass index (BMI) is between 18.5 and 25 . BMI is a weight ratio / height² to estimate body size of a person. With a BMI greater than 25, the risk of cardiovascular disease and diabetes are real; the risks are multiplied by 3 for high blood pressure and 2.5 for dyslipidemia (cholesterol and triglycerides). How to lose weight ? The equation is simple. The weight change is equal to the calories consumed minus calories burned. Exercise will not only help to expend energy but also easy to grow muscles that constantly burn energy. Since everyone hasn’t got the time or motivation to go to the gym all day. It is advisable to invest in a proper piece of exercise equipment that you can use at your own pace and time. Excellent options are;
- Treadmill ; It is an excellent alternative for runners when issues of safety or weather make it impossible to run outside.
- Recumbent exercise bikes; it is a comfortable bike that provides all features you get on a regular bike.
2. Eat more good fats: Not all fats are bad, some are essential and very good for your health. Avoid trans fats and limit saturated fats to good fats (monounsaturated and polyunsaturated); and the bad LDL cholesterol and triglyceride decrease and the levels of good HDL cholesterol increases reducing the risk of cardiovascular disease. Trans fats are mostly artificial and largely “hidden”. They are found in industrial pastries, fast food fries that use hydrogenated oils, margarines, vegetable fats ... Denmark banned industrial use since 2003. Read the nutritional information labels. Saturated fats : red meat, animal fat, whole milk products, palm oil ... Mono and polyunsaturated fats : olive oil, peanut oil, avocados, nuts, oily fish, whole grains ...
3. Eat more whole grains: Carbohydrates (sugars and starches) are not your enemies. They are transformed into glucose by the body for providing a source of energy which can be more or less good according to its nature. The glycemic index (GI) of food measures the ability of a carbohydrate to raise blood sugar blood. More it is, the higher the blood sugar increases. We must therefore focus on foods with a low GI. Without build your diet around the glycemic index, the monitor contributes to weight loss and prevention of cardiovascular disease and diabetes. What are carbohydrates and avoid those favored? Responsible mainly for weight gain, the high GI carbs are refined grains (white flour foods: breads, sandwiches, pizzas, burgers, pastries, white pasta ), sugary foods (candy bars, sodas ) some prepared food and industrial potatoes. So Avoid sugary or processed foods, do not eat too many potatoes, replace refined grains with whole grains (bread, pasta, rice and complete muesli ...) and use whole meal flour for your baking. These cereals have been processed and are much richer in dietary fiber and full of qualities; their GI is very low compared to refined grains.
4. Choose good sources of protein: From the health point of view, all protein sources are not equal. You should eat more animal protein such as fish or chicken and vegetable proteins such as nuts or beans instead of red meat and whole dairy products; these are certainly good sources of complete protein, but they are rich in saturated fats and increase bad cholesterol (LDL); their consumption should be moderate. Mixer protein sources (poultry, fish, eggs, beans, nuts, legumes ...) and increase their consumption compared to carbohydrate enhances your good cholesterol (HDL) and triglyceride. Choose good sources of protein rich unsaturated fat is some help for your line and your heart!
5. Eat fruits and vegetables in quantity: Eat at least 5 fruits and vegetables a day is a minimum and not a goal! Consumption of fruits and vegetables brings a cocktail of fiber, vitamins, micronutrients and antioxidants that reduces the risk of certain cancers and high blood pressure. Fresh or frozen (uncooked), cooked or raw, eat vegetables, legumes and fruits of different varieties and all colors: green, red, yellow and orange.
6. Explore other calcium sources: Calcium is important for health. By cons, if we think of dairy products first (rich in calcium and vitamin D), we should also consider other sources because dairy products are high in calories and saturated fat; as well as red meat consumption should be moderate. Vitamin D helps the body absorb calcium and there are only a few foods other than dairy products containing (egg yolk, fish, liver, fortified orange juice with vitamin D). If you do not consume these foods should be considered a supplement. Other calcium sources: green leafy vegetables, cabbage, tofu, beans, sesame seeds, almonds, salmon, sardines.
7. Vitamins surcharge: You can take vitamin supplement by way “health insurance.” These supplements should be considered only as part of a healthy diet. 5 vitamins that most people do not get enough in their diet are vitamins B6, B9 (folic acid), B12, D and E. These vitamins are essential in the prevention of cardiovascular disease, certain cancers, osteoporosis and other chronic diseases. Before taking dietary supplements, ask your doctor who will not fail to prescribe a blood test to detect any deficiencies.