Many times we are not aware of the true impact that food has on our bodies and how a balanced diet helps prevent multiple chronic diseases. In fact, a study by the Canadian Heart and Stock Association states that 80% of premature heart disease and stroke can be prevented through healthy lifestyle choices. Having a healthy diet and eating a balanced diet is based on the variety of foods that are consumed, all of them with specific characteristics that are beneficial for the body. In addition, a healthy diet is not only limited to what we eat but also to the quantity.

How to have a good diet

Initially, it is important to highlight the value of fruits and vegetables, since they are good sources of vitamins, minerals and fiber, as well as a low caloric load. Although the intake of these foods has multiple benefits, their preparation is an influencing factor. For example, it is not the same to consume a salad with sauces or added sugars than one free of fat and calories.

On the other hand, whole grains are good sources of fiber and other nutrients that play a critical role in regulating blood pressure and heart health. The intake of whole grains is done through the replacement of products obtained from refined grains. That is, it is necessary to include in the diet some of the healthiest cereals such as: wheat, brown rice, quinoa or whole barley.

Likewise https://buyinmind., the reduction of unsaturated fats is a factor that influences the reduction of the level of cholesterol in the blood and reduces the risk of coronary artery disease. This is why it is necessary to review the nutritional labels of foods such as cookies, icings, crackers, chips or any type of ultra-processed food, since these foods not only have low nutritional value, but many often contain trans fats . In this case, it is suggested to consume and prepare foods based on olive oil, vegetable and nut oil, avocado or margarine that reduce cholesterol.

In the same way, it is advisable to reduce the consumption of salt in food, since consuming high amounts of sodium can generate high levels of pressure in the blood and although it can be reduced simply by reducing its amount, many processed or canned foods they contain it.
In these cases it is advisable to avoid already prepared products and replace them with fresh or homemade foods.

Another relevant aspect in a healthy proper diet is hydration. Being hydrated generates a healthy mucosa that acts as a barrier against a virus, which will not have a hard time entering a body with a dry and irritated mucosa. In other words, drinking water is necessary to ensure an immune system prepared to fight a virus, in addition to its numerous benefits for the appearance of the skin. To do this, there are multiple ways to drink the recommended daily amount of water. It can be prepared with aromatic herbs, water flavorings, some citrus, aromatic leaves or even dried fruits.

White meats represent a healthy option to replace some protein sources such as red meats, because they contain large amounts of purines, that is, they can lead to the gestation of stones in the kidneys and in the urinary tract, so that it is necessary to reduce and replace their consumption. This type of meat is not only a source of protein and easily digestible, it also contains multiple minerals such as iron, zinc and copper, as well as B vitamins that provide a lower risk of obesity, cardiovascular diseases and type 2 diabetes.

Finally, dairy products are one of the best-known sources of calcium, in addition to enhancing the body's immune response. This is why it is necessary to consume foods such as milk, yogurt and cheese. However, its consumption must be controlled, since in the case of milk, semi-skimmed or skimmed milk is healthier than whole milk, due to its fat load, and it is advisable to consume a glass of milk a day.

In the case of yogurt, it is a great source of probiotics, that is, its function is to balance the intestinal bacterial flora, and protect it against any gastrointestinal infection. It is recommended to consume 2 yogurts daily that contain a low fat content https://buyinmind101..com. The cheese has a high nutritional value due to its calcium and vitamin content. Its fat content varies according to the type and degree of curing of the cheese, which is why its consumption must be skimmed or semi-skimmed.

Although it seems complex to follow a healthy eating plan, its benefits are numerous and more so in the area of health. This does not mean that fatty or sweet foods have to be eradicated forever. From time to time it is possible to treat yourself, the important thing is not to fall into bad eating habits that in the end pass the bill to our immune system.