Eat a lot of fruits and vegetables
You won’t find a better nutritional source than fruits and veggies, which are packed with vitamins A, C, and E, as well as magnesium, zinc, phosphorous and folic acid
Most fruits and vegetables have plenty of fiber to fill you up plus they are low-calorie and low fat which means you can eat more to keep you feeling full without worrying about extra calories or fat.
fruits and vegetable helps you maintain good health Because they’re low in saturated fat, salt, and sugar, fruits and vegetables are part of a well-balanced diet that can help you lose weight or prevent weight gain
limit the saturated fat
Your body needs healthy fats for energy and other functions. But too much saturated fat can cause cholesterol to build up in your arteries (blood vessels). Saturated fats raise your LDL (bad) cholesterol. High LDL cholesterol increases your risk for heart disease and stroke
Eating too much fat can add extra calories to your diet and cause you to gain weight. All fats contain 9 calories per gram of fat. This is more than twice the amount found in carbohydrates and protein.
Cutting out high-fat foods can help keep your weight in check and your heart healthy. Staying at a healthy weight can reduce your risk of developing diabetes, heart disease, and other health problems.
Our body daily limit of saturated fat in adult 20gm so make sure your does not this limit also i suggest eat unsautrated fat it help you lower cholesterol level improve function of heart and brain when i understand the impoetance of unsaturated fat i start add in my daily life i eat peanuts twice a day
limit the sugar and avoid sugary drinks
Sugar is sweet, but too much of it can sour your health. Whole foods like fruits, veggies, dairy, and grains have natural sugars. Your body digests those carbs slowly so your cells get a steady supply of energy. Added sugars, on the other hand, come in packaged foods and drinks. Your body does not need any added sugars
If you drink a can of sugary drinks every day and don’t trim calories elsewhere, in three years you’d be 15 pounds heavier. Putting on too much weight can lead to problems like diabetes and some cancers
Sugary drinks in particular can boost your odds for type 2 diabetes. That can happen because when sugar stays in your blood, your body may react by making less of the hormone insulin, which converts the food you eat into energy.
Usually, salt gets the blame for this condition, also called hypertension. But some researchers say another white crystal — sugar — may be a more worrisome culprit. One way they believe sugar raises blood pressure is by making your insulin levels spike too high. That can make your blood vessels less flexible and cause your kidneys to hold onto water and sodium
extra sugar raises your blood pressure or releases more fats into the bloodstream. Both can lead to heart attack, stroke, and other heart diseases
how much sugar you can have a day ?
For a regular person thr daily limit is 30 grams
For the person who goes to the gym have heavy workout can eat more than 30 grams but your goal is fatloss than you should not consume more than 15 grams
Avoid junk food
Most fast food, including drinks and sides, are loaded with carbohydrates with little to no fiber.
When your digestive system breaks down these foods, the carbs are released as glucose (sugar) into your bloodstream. As a result, your blood sugar increases.
Your pancreas responds to the surge in glucose by releasing insulin. Insulin transports sugar throughout your body to cells that need it for energy. As your body uses or stores the sugar, your blood sugar returns to normal.
This blood sugar process is highly regulated by your body. As long as you’re healthy, your organs can usually handle these sugar spikes.
But frequently eating high amounts of carbs can lead to repeated spikes in your blood sugar.
Over time, these insulin spikes may cause your body’s normal insulin response to falter. This increases your risk of insulin resistance, type 2 diabetes, and weight gain
Many fast food meals have added sugar. That means extra calories without added nutrition. The American Heart Association, which referred to people as either men or women, suggests only eating about 100 calories or 6 teaspoons of added sugar per day for women or 150 calories or 9 teaspoons for men.
Many fast food drinks alone contain more than the daily recommended amount of sugar. A 12-ounce can of Coca-Cola contains 9.75 teaspoons of sugar. That equals 140 calories, 39 grams of sugar, and no other nutrients.
Excess calories from fast food meals can cause weight gain. This may lead toward obesity.
Obesity increases your risk of respiratory problems, including asthma and shortness of breath.
The extra pounds can put pressure on your heart and lungs, and symptoms may show up even with little exertion. You may notice difficulty breathing when you’re walking, climbing stairs, or exercising.
Restaurants may increase the challenge of calorie counting. Research indicates that people often inaccurately estimate the number of calories of menu items.
Your central nervous system consists of your brain and spinal cord. These areas of your body may also see an impact from eating fast food.
One study found that among college students, eating higher amounts of fast food (and, interestingly, salad) was linked to a lower short-term memory score.
Still, other research found no effect of fast food consumption on cognitive function. More studies are needed in this area.
Eat high fibre food
Fiber isn’t digested in our stomach like other foods,” explains Beaver. “It instead passes through it and into our colon, where it becomes food for the beneficial bacteria in our gut.
Getting plenty of fiber, as well as a variety of types of it, means you’re passing along plenty of food for these good, healthy gut bacteria to thrive on
You probably don’t seriously consider your bowel movements until something is wrong. They’re occurring too frequently, diarrhea, or not frequently enough, constipation.
Fiber can help prevent both of these uncomfortable issues.
There are a few different types of fiber — including soluble, insoluble and viscous — and each can play a role in helping you have regular and healthy stools.
“Whole grains, in particular, are good for this since they contain a lot of insoluble fiber, which is the type of fiber that helps bulk up your stool while still keeping it soft.
“Fiber takes longer to digest than other nutrients, so it has an amazing filling power,” says Beaver.
A huge benefit of incorporating fiber into meals and snacks is how it helps you feel full between them. While this may not directly lead to weight loss, it may help reduce overeating tendencies.
Studies show that eating enough fiber can help improve blood pressure in those people whose levels are high,
With almost half of American adults suffering from elevated or high blood pressure, a condition that increases the risk of heart disease and stroke, the cardiovascular benefits of fiber shouldn’t be overlooked.
One particular type of fiber — viscous fiber — has a binding quality to it that can help trap excess bile and cholesterol in our GI tract, which our body then eliminates when we go to bathroom.
This unique property can help maintain optimal cholesterol levels, benefitting heart health.
Some forms of soluble fiber are also helpful in lowering LDL cholesterol levels — the type of cholesterol that can collect in the blood vessels and lead to atherosclerosis, which is hardening and narrowing of the arteries that affects blood flow.
“For instance, oatmeal contains beta glucan, a type of soluble fiber that is also really good for lowering LDL cholesterol.
Consuming soluble fiber with the rest of a meal slows down the rate at which glucose is absorbed into the bloodstream, helping to prevent blood sugar spikes.
This improved control over blood sugar can help reduce the risk of developing type 2 diabetes
Drink enough water
Drinking water does more than just quench your thirst. It’s essential to keeping your body functioning properly and feeling healthy.
Nearly all of your body’s major systems depend on water to function and survive. With water making up about 60% of your body weight, it’s no surprise what staying hydrated can do for you.
Here are just a few examples of the water works in your body:
Regulates body temperature
Moistens tissues in the eyes, nose and mouth
Protects body organs and tissues
Carries nutrients and oxygen to cells
Lubricates joints
Lessens burden on the kidneys and liver by flushing out waste products
Dissolves minerals and nutrients to make them accessible to your body
how much water you should drink
you might heard to drink more water from doctors or relative but drinking to much water is no good for yor kidney the need water diffent for everyone the best way to find your daily need of your water level is to check the colour of your urine it should no be dark yellow or white it should be slightly yellow