A healthy diet and a good understanding of nutrition can help combat a variety of diseases, including type 2 diabetes, hypertension, high cholesterol, and cardiovascular and coronary heart disease. Proper nutrition and regular exercise can greatly reduce the risk of these conditions, or remove them altogether. It takes hard work and dedication to stick with a healthy diet and exercise program, but it pays off
Educate yourself. Read reliable books and articles on healthy nutrition and diet. Reliable sources have normally dietitians and doctors.
Eat whole grains, which are high in fiber and can reduce blood pressure. Brans include whole wheat pasta and bread, brown rice and oatmeal.
Eat fresh fruit. Fruit is high in antioxidants and fibers. Fresh fruit also has less sugar than canned, which can affect blood sugar levels.
Eat your vegetables. Vegetables are high in fiber, which helps digestion and keeps you feeling full.
Eat and drink fat-free or low-fat dairy products like skim milk and low-fat yogurt. Regular dairy products are high in saturated fat, which raises cholesterol, but low fat and nonfat dairy products help fight diseases like osteoporosis.
Exercise. Diet alone can help you lose weight, but exercise increases the good HDL cholesterol, reduce blood pressure and improve cardiovascular health. The fighting also diseases such as osteoporosis and type 2 diabetes.
Visit your doctor. It is important to know your numbers. Get a cholesterol test (total cholesterol should be less than 200 mg / dL) and getting blood pressure checked (healthy levels are less than 120 mm Hg / less than 80 mm Hg). Being consistent with your numbers, you can monitor progress and risk of disease.
Tips and Warnings
The key is moderation. You do not need to cut out the pizza and ice cream, but you need to eat small portions. Eat well to fight disease is not a “diet.” It should be a lifestyle change that lasts a lifetime.
Do not start an exercise program without consulting your doctor if you have any history of health problems have heart disease.