![Choosing Healthy Foods
• Choose food that contain minimal amounts of
unhealthy fats. Unhealthy fats include both
trans fats and saturated fats. These fats will
raise your LDL cholesterol, and elevated LDL
cholesterol often correlates with an increased
risk for heart disease.[2]Foods that are high in
trans fats include foods made with "partially
hydrogenated oils," such as shortening or
margarine.](data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7)
Recommended
More Related Content
What's hot
What's hot (20)
Similar to Healthy lifestyle by elton john
Similar to Healthy lifestyle by elton john (20)
Recently uploaded
Recently uploaded (20)
Healthy lifestyle by elton john
- 1. How to Live a Healthy Lifestyle
- 2. Choosing Healthy Foods • Choose food that contain minimal amounts of unhealthy fats. Unhealthy fats include both trans fats and saturated fats. These fats will raise your LDL cholesterol, and elevated LDL cholesterol often correlates with an increased risk for heart disease.[2]Foods that are high in trans fats include foods made with "partially hydrogenated oils," such as shortening or margarine.
- 3. • Baked goods, fried foods, frozen pizza, and other highly processed foods often contain trans fats.[3]Foods that are high in saturated fats include pizza, cheese, red meat, and full- fat dairy products.[4] Coconut oil is also high in saturated fat, but may also imoderation.[5]
- 4. • Eat healthy fats in moderation. Poly- unsaturated, mono-unsaturated and omega-3 fats are all good lifestyle choices.These good fats lower your LDL cholesterol and raise your HDL cholesterol, which correlates with decreased risk for heart disease.[6]Choose oils such as olive, canola, soy, peanut, sunflower, and corn oil.[7]Fish are high in omega-3 fatty acids.
- 5. • Choose fish including salmon, tuna, trout, mackerel, sardines, and herring. You can also get omega-3s from plant sources, like flaxseed, plant oils, and nuts and seeds, although your body doesn't process the fats from these as effectively.[8]
- 6. • Select foods that are low in both sugar and highly refined carbohydrates. Minimize your consumption of sweets, soft drinks, sugary fruit juices, and white bread. Choose whole fruits, freshly-squeezed juices, and whole grain bread instead.[9]
- 7. • Eat a variety of different whole foods instead of eating processed foods • .[10] Whole foods offer a balance of healthy carbohydrates, proteins, fats, and other nutrients.Eat fruits and vegetables for their high vitamin and mineral content. Try to eat plenty of fresh fruit and vegetables, rather than canned ones that often contain added sugar or salt.
- 8. • Choose lean meat, beans and tofu for their protein content.Enjoy whole grains such as whole wheat bread, whole wheat pasta, brown rice and quinoa.Eat low-fat dairy products. Skim milk and reduced fat cheeses will reduce your fat intake while ensuring that you receive enough calcium.
- 9. Getting Some Exercise • Go to the gym 3 to 5 times per week. Work out for half an hour to an hour, combining both cardio and strength training programs. Experts recommend getting at least 150 minutes of moderate aerobic activity every week.[14]Aim to do strength training at least twice a week.
- 10. Avoiding Unhealthy Habits • Avoid smoking and alcohol intake. Smoking is associated with a variety of health risks, including heart or liver disease and many cancers. Alcohol is also associated with health risks, including liver disease, cancer, heart disease, alcohol poisoning, and depression.[19]
- 11. • Don't skimp on sleep. Studies have shown that those who sleep less tend to weigh more. Adults should aim for between 7-9 hours of sleep per night.[20]Children and teens need even more sleep. Young children may need between 10-14 hours of sleep, school-age children between 9-11, and teenagers between 8-10.[21]
- 12. Remembering Good Hygiene • Shower every day. Shower again if you have performed an activity that has made you sweat.[23] This will cut down on body odor, body acne, and hygiene-related diseases such as scabies.