Have you wondered how you are surviving this long? If you have, it means that’s great. You might even hit till your 80s and probably 90s too. But the point is how well you live? Meaning, wouldn’t you wish to live healthily in old age?
Of course, the secret is exercising, but you also need to eat healthily. Some nutrients must add to their diet. Let’s see what those are!
Soy to live cholesterol-free
Adding Soy doesn’t mean you have to abuse it. Though it has a special note yet fails by some controversies, adding this to the diet is the best thing to do to reduce cholesterol. That means the risk of the disease related to the heart is going to be far away. Regardless of which, they are high in iron which some women might need in their body.
The American Heart Association recommends that people include 10 grams of protein in the meal and multiply the amount by three servings for the day. In July 2013, a 4-week study was conducted where the fiber of Soy, barley almonds, oats, protein, and margarine of the plant reduced the cholesterol. Indeed the soybeans themselves reduce cholesterol to a more significant extent.
The body needs fiber
The fiber has impactful benefits, which smoothened the functioning of the bowel, lowered the cholesterol and even the blood sugar levels in the body. It was only back in the old days where we included fiber heavily in our diet. But now, due to the inclusion of fast foods, which doesn’t help with dietary fibers, consumption has become more. It’s appropriate to double the quantity of fiber in our diet, and it must be by 25-30 grams a day. So inverting the pyramid chart and increasing the consumption to 9-12 servings of fruits and vegetables in a day is recommended.
The high fiber food can reduce cholesterol, and the content makes us feel full and thus aiding in weight control. The foods such as sweets and potatoes raise the blood sugar levels drastically, but oats, brown rice, beans, barley, and beans with high fiber make the digestion process slow and thus avoid the spike of sugar level.
Colored foods with antioxidants are meant to keep the heart safe!
What do we mean by colored foods? Have you observed the vegetables with purple, green, blue, red, and orange? They get color due to the presence of anthocyanins and carotenoids in them. They have nutrients that can enhance health and protect from cancer and heart disease. They well maintain cognitive abilities, balance, and memory.
So starting with orange vegetables like carrot, yam, and sweet potatoes keep the lungs enriched while also avoiding skin cancer.
Green vegetables are high in calcium, such as Kale and Spinach. Well, the cancer is also fought by the broccoli.
Want to prevent the cause of cervical cancer and prostate? Consume boiled tomatoes as the lycopene content can be beneficial to stop them.
Your mental functioning is in check, and heart disease controls the berries’ consumption in your diet. Are you wondering what does the berry list sound like? Strawberry, blackberry, blueberry, cherry, and raspberry are included. Well, don’t forget Eggplant and Plum in the diet too! With the berries, don’t worry about them being fresh, dried, or frozen. All have great benefits!
Dairy products of low-fat milk are still best to include in the diet. Cheese and dairy keep the bones and teeth remain more vigorous as you age. The heartbeat and contraction of muscles are aided by calcium. The researchers say that the consumption of 1000 milligrams of dairy products in a day that gives calcium to the body can help in reducing weight.
As we grow old, we have fewer minerals in our body; hence the fractures are prone. But the consumption of calcium through low-fat dairy products can still help strengthen the muscles and the bones. Serve yourself a low-fat yogurt cup that makes 20% of the daily need of 1200 milligrams of calcium to let the calcium do its work exercise well.
Water is essential!
We don’t drink much water at all. But what happens to the toxins? They remain toxic. To flush the toxins, keep the tissues hydrated, and keep the energy levels of our bodies high, we need water.
To get up in the night to the washroom, we avoid drinking water. Don’t do so! The body needs water for the fiber to do its best work. No matter what, drink more water and keep the body hydrated.
If the plain water bores you, then have a mint in it to refresh the mind. Or orange and lemon for flavor.
Bottomline
You need not adapt these overnight. Try and take baby steps to substitute things with the above suggestions slowly. The changes may take time to come over, but your choice is determined to adopt them.