How to eat to live healthy?

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To help you improve your diet and health in the long run. However, if you are trying to live a healthier life, in addition to focusing on foods to have a healthy and safe meal, you should also exercise, get enough sleep and create healthy habits. good relationship in society

1. Do not use sugary drinks that contain calories

Sugary drinks are often ranked as one of the most fattening drinks you can put into your body. Maybe that's because your brain doesn't measure calories from liquid sugar the same way it does solid foods. So when you drink beverages like soda, you'll eat more calories in total.
Sugary drinks are often strongly linked to obesity, type 2 diabetes, heart disease and many other health problems.
Plus, keep in mind that certain fruit juices may not be as good as soda, because they contain too much sugar.

2. Use nuts in daily meals

Although the ingredients in the seeds contain a lot of fat, nuts are still extremely nutritious and good for health. The nutritional composition of nuts is usually rich in: Magnesium, vitamin E, fiber and many other nutrients.
Studies have proven that regular consumption of nuts can help you lose weight and can also help fight type 2 diabetes and heart disease.
Also, when using nuts, your body does not absorb 10–15% of the calories in nuts. Some evidence also suggests that consuming nuts daily can boost metabolism.
Moreover, studies also show that almonds increase weight loss by 62% compared to complex carbs.

3. Avoid processed junk food or fast food

Processed junk food has no health benefits. Because these foods are designed to stimulate the body's pleasure centers. Therefore, causing brain tricks to lead to the use of processed foods too much, even addictive in some specific cases.
In the composition of processed foods often contain less fiber, protein and micronutrients that the body needs to be provided. However, in these foods, there are quite a lot of ingredients that are not good for the health of the user such as: added sugars, refined grains, ... are all substances that provide empty calories for the body. .

4. Should use coffee

Coffee is very good for health. The composition of coffee is high in antioxidants and studies have linked coffee consumption to longevity and a reduced risk of type 2 diabetes, Parkinson's disease and Alzheimer's disease...

5. Use fatty fish

What to eat to live healthy? Fish, a great source of high-quality protein and healthy fats, is especially true of fatty fish, such as salmon, which are high in omega-3 fatty acids and many other beneficial fatty acids.
Studies show that people who eat the most fish have a lower risk of several diseases, including: Heart disease, dementia and depression.

6. Get enough sleep

Poor quality sleep can lead to insulin resistance, disrupt your appetite hormones, and reduce your physical and mental performance.
Furthermore, inadequate sleep is seen as one of the strongest individual risk factors for weight gain and obesity. One study linked insufficient sleep to an increased risk of obesity in children and adults by 89% and 55%, respectively.

7. Take care of gut health with probiotics and fiber

The bacteria in your gut, collectively known as your gut microbiome, are vitally important to overall health. Disruption of gut bacteria may be associated with a number of serious chronic diseases including obesity.
To improve gut health often apply the use of probiotic foods such as yogurt and sauerkraut, probiotic supplements and eating a lot of fiber. Fiber acts as a fuel to help the gut bacteria work better.

8. Drink water before meals

Drinking enough water can have many benefits, possibly boosting the number of calories you burn. Studies have proven that water can increase metabolism by 24–30% in 1–1.5 hours, resulting in an extra 96 ​​calories burned if you drink an extra 8.4 cups (2 liters) ) water every day.
Optimal time to drink plain water before meals. Several studies have shown that drinking 2.1 cups (500ml) of water 30 minutes before each meal increases the likelihood of weight loss by 44%.

9. Do not overcook or burn the meat

Meat can be classed as a nutritious and healthy food item in your diet. The composition of meat is rich in protein and contains various important nutrients.
However, problems occur when meat is overcooked or burned, which can lead to the formation of harmful compounds that increase cancer risk.
When you cook meat, be sure not to overcook or burn.

10. Avoid bright lights before sleeping

When you're exposed to bright light in the evening, it can disrupt your production of the sleep hormone melatonin. You can use a pair of amber glasses to block blue light from entering your eyes at night. That will allow melatonin to be produced as if it were in total darkness, helping you sleep better.

11. Take vitamin D3 if you don't get a lot of sun

Sunshine, an excellent source of vitamin D. However, most people do not meet the criteria. About 41.6% of the US population is deficient in this important vitamin.
If you do not have adequate sun exposure, vitamin D supplements are a good alternative.
Benefits of vitamin D include: Improved bone health, increased strength, reduced symptoms of depression and reduced risk of cancer. Vitamin D may also help you live longer.

12. Eat vegetables and fruits

Vegetables and fruits belong to the food group that is high in prebiotic fiber, vitamins, minerals, and many antioxidants, some of which have powerful biological effects.
Studies prove that people who eat more vegetables and fruits live longer and have a lower risk of heart disease, type 2 diabetes, obesity and other diseases.

13. Make sure to eat enough protein

Eat enough protein, which is important for optimal health. Moreover, the composition of nutrients including protein is especially important for weight loss.
Eating a lot of protein can significantly boost your metabolism and also make you feel full enough to automatically eat fewer calories. Protein can also reduce your cravings and desire for late-night snacking.
Eating enough protein has also been shown to lower blood sugar and blood pressure.

14. Do cardio exercises

Aerobic exercise, one of the best things you can do for your mental and physical health.
Cardio exercises are especially effective in reducing belly fat, the harmful type of fat that accumulates around your organs. Losing belly fat will likely lead to significant improvements in terms of your body's health and metabolism.

15. Do not smoke or use drugs

If you smoke or abuse drugs, it affects your health. Or if you drink alcohol, drink in moderation and should be avoided altogether if you tend to drink too much.

16. Use Extra Virgin Olive Oil

Extra virgin olive oil is one of the healthiest vegetable oils, packed with heart-healthy monounsaturated fats and powerful antioxidants that can fight inflammation.
Extra virgin olive oil offers many benefits for heart health, as people who consume it have a much lower risk of dying from heart attack and stroke.

17. Minimize Your Sugar

Added sugars, one of the worst ingredients in the modern diet, as large amounts can be harmful to your metabolic health.
Eating a lot of sugar is often linked to many diseases, including: Obesity, type 2 diabetes, heart disease and many forms of cancer.

18. Don't eat a lot of refined carbs

Refined carbs that have been highly processed often have their fiber removed. When the nutritional ingredient content is relatively low and can be harmful to your health when eaten in excess.
Studies show that refined carbs are often associated with uncontrolled eating and are associated with many metabolic diseases.

19. Don't be afraid of saturated fat

Although saturated fat raises cholesterol levels, it also increases good HDL cholesterol and shrinks bad LDL particles, and has been linked to a reduced risk of heart-related disease.
New studies conducted in hundreds of thousands of people have questioned the link between saturated fat intake and heart disease.

20. Lifting heavy objects

Lifting weights is one of the best things you can do to strengthen your muscles and improve your body composition. It can also lead to major improvements in metabolic health, including improved insulin sensitivity.

21. Avoid Artificial Trans Fats

Artificial trans fats are often classified as harmful artificial fats, which are strongly linked to inflammation and heart disease. While trans fats have largely been banned in the United States and elsewhere, the ban has yet to take effect — and some foods still contain these banned ingredients.

22. Use a lot of herbs and spices

Many herbs along with extreme spices offer many health benefits. For example, ginger and turmeric both contain ingredients with potent anti-inflammatory and antioxidant effects, leading to a variety of health benefits. Because of the powerful benefits of these foods, you should try to include as many herbs and spices as possible in your diet.

23. Take care of and improve your relationships

Social relationships are extremely important not only for your mental health but also for your physical health. Studies have found that people with close friends and family are healthier and live much longer than those without.

24. Track your food intake

The only way to know exactly how many calories you eat is by tracking your food intake. You also need to make sure you're getting the recommended amount of protein, fiber, and micronutrients.
Studies reveal that people who watch their food intake tend to lose weight more successfully and follow a healthy diet.

25. Get rid of excess fat in the belly

Belly fat is especially harmful that causes a build-up around your organs and is closely linked to metabolic disease. Therefore, your waist size can be seen as a much stronger marker of your health than your weight.
Cutting carbs in your daily diet and eating more protein and fiber are both great ways to get rid of belly fat.

26. No dietary restrictions

Eating less to live healthy is effective? Diets don't work and are rarely effective long-term. And when applied, dieting included one of the strongest predictors of future weight gain.
Instead of going on a diet, try to adopt a healthier lifestyle. Also, focus on nourishing your body instead of depriving it of it.

27. Eat eggs, both white and yolk

Whole eggs are so nutritious that they are often classified as a "nature's multivitamin".
Studies show that they do not affect blood cholesterol levels in most people.
Eggs are also among the most nutritious foods on the planet. The yolk contains almost all the compounds that are good for health.

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Reference source: healthline.com