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If you are looking to improve your quality of life, one way to do so is to get healthier. Here are some practical tips to help you get a jumpstart on healthy living.
Improve Your Diet
Improving your diet means eating a combination of healthy foods, including vegetables, fruits, whole grains, and legumes. It is recommended that adults consume at least five portions of fruits and vegetables each day. The best way to do this is to include vegetables at every meal. Have fruits and vegetables as snacks, and eat them when they are in season. Eating healthy reduces your risk of malnutrition, heart disease, cancer, stroke, and diabetes.
Consume Healthy Prebiotics and Probiotics
Many people are not aware of a probiotics heart health connection. Probiotics reduce LDL cholesterol while improving many aspects of your health. A reduction in LDL cholesterol strengthens your cardiovascular system and other key health markers. Probiotics can lower your cholesterol and improve your gastrointestinal health.
Physical activity is body movement that requires you to engage your muscles and skeleton. It requires energy expenditure. Being active includes exercising, working, carrying out household chores, and engaging in recreational pursuits. The amount of physical activity you will need will vary based on your age. It is recommended that adults between 18 and 64 do at least 150 minutes of physical activity each week. If you can increase your physical activity to up to 300 minutes a week, you will experience additional benefits.
Ditch the Harmful Fats
Your fat consumption should be less than 30 percent of your energy intake. Unsaturated fats are better than trans fats and saturated fats. If possible, reduce trans fat consumption to about one percent of your total energy intake. And try to replace trans and saturated fats with unsaturated fats. Excellent sources of unsaturated fats are nuts, avocados, fish, sunflowers, and soybeans. Avoid unhealthy saturated fats found in food like frozen pizza, prepackaged snacks, cooking oils, and spreads.
Smoking tobacco destroys your health in so many ways. Risks include stroke, lung disease, heart disease, and cancer. Smoking tobacco doesn’t just affect you. It affects non-smokers through secondhand smoke. If you are currently a smoker, it is never too late to call it quits. As soon as you stop smoking, you are going to feel better. Over time, you are going to experience many health benefits. If you are not a smoker, avoid breathing in secondhand smoke.
Minimize Your Intake of Salt and Sugar
Societies that consume large amounts of sodium are at risk of high blood pressure. This increases the risk of stroke and heart disease. A lot of people get sodium through salt. It is good to reduce your salt intake to five grams per day. This is about one teaspoon. To do this, you need to watch the amount of salt you put on your food and pay attention to how much soy sauce, fish sauce, and different types of high sodium condiments you use when preparing food.
Consuming a lot of sugar increases your risk of tooth decay and weight gain. Your daily sugar intake should be less than 50 grams, which is about 12 teaspoons. The WHO recommends that sugar represents less than five percent of your energy intake. You can minimize that sugar consumption by limiting sugary snacks, sugar-sweetened beverages, and candy.
Drink Plenty of Safe Water
It is recommended that you have at least eight cups of water each day. You have to make sure that the water you drink is safe. It was assumed that developed countries have clean drinking water and that waterborne diseases, like typhoid, cholera, and hepatitis, are only found in developing countries. However, recent news reports have made it clear that water in developed and developing countries can be contaminated. If you are unsure about the water quality that you are drinking, boil the water for at least one minute. This will kill harmful organisms. Allow the water to cool before you drink it.
Improve Your Quality of Life
By making small changes, you can significantly impact your quality of life. Watch your diet, be careful about the water you drink, exercise, and avoid cigarette smoke. These are health tips to implement into your daily routine.