Prisca, an Edsmag contributing Editor, popularly known as Prisca Nal is a health fitness advisor, Singer and entrepreneur.
The first rule for a healthy kitchen is to shop wisely.
Healthy living is about being committed to healthy habits and practices. So achieving good health is possible and there can be life without disease.
The more vegetable foods you use in the kitchen and less processed foods, the healthier your meals would be. Fruits, nuts, cereals, seeds, legumes and vegetables form the basis of a healthy diet.
Here are guidelines to living a healthy lifestyle:
1. Healthy food
Healthy food is made up of grains, legumes, vegetables, fruits and nuts. Your diet can be nutritionally balanced by your ability in making a wise choice combination.
2. Drink red wine
Red wine is packed with anti oxidants which protects the body against the effect of aging. One or two glasses of red wine a day can help to keep your body young.
3. Eat dark chocolate
Dark chocolate is a wonderful food that contains large amount of antioxidants that protects your body from aging. Eating black chocolate lowers your blood pressure and cholesterol level and in turn boost your energy level.
4. Drink tea
Tea, especially green tea is loaded with antioxidants that help to prevent damages to your body, including protection from cancer and Alzheimer’s disease. Black tea has the potential to stimulate an insulin response and reduce blood sugar levels and it also has benefit for diabetes in keeping the body blood sugar levels relatively steady throughout the day.
However, to fully trap it’s benefits, tea should be served without milk.
5. Eat fish
Omega-3 fatty acids found in fish oils are a great protection of your brain and eyesight. Eat fish with low mercury levels weekly, eat fresh ground flax seeds or take an Omega-3 supplement to provide long-term brain protection. Omega-3 fatty acids have been linked to a wide range of health benefits, including reduced risk of cardiovascular disease (CVD) and some cancers, good development of a baby during pregnancy, joint health and improved behavior and moods.
6. Take plenty of fruits and vegetables
Vegetables and fruits are the most natural foods and contains vitamins, minerals and thousands of other plant chemicals Known to provide health benefits.
Eating vegetables adds to the nutritional value of your diet. It is proven that contain a number of antioxidants that may help to stop or prevent cancer from forming in the body. These antioxidants such as vitamin C also help the body to repair after long bout of stess and illness. Tomatoes contains lycopene which helps to protect the eyes from problems.
Vegetables are also rich in fiber content. As a result of this, the digestive system can remain healthier and more toned. The insides of the digestive system remain clear and healthy, allowing the body to avoid issues with constipation and irregularity besides colon cancers and polyps.
Vegetables are also rich in high levels of water in their structures, which allow them to be generally fat-free and low in calories. This is a great asset for those that are watching their calories and want to lose weight. Adding tomato products into your every day diet may reduce Density Lipoprotein (LDL) cholesterol levels by 13%.
Consumption of fruits and vegetables such as broccoli has been linked to lower risk of cancers such as breast cancer, ovarian cancer and a wide range of health benefits including reduced risk of joint health, happy mood , improved behavior, CVD and good development of a baby during pregnancy.
7. Eat more beans
Beans is good for the heart. Consume daily to cut down cholesterol level. According to research, beans consumption has a substantial health benefit.
8. Eat natural food
Consume more of whole grains cereal and foods that are close to nature as possible as as you can because it reduces your risk of heart failure by 30%. This was discovered during a survey on over 20,000 men for almost 20 yesrs, as published in the Archives of Internal Medicine.
Apart from taking whole grain foods like oats, millets, custard, that have been linked to a reduced risk of heart disease, obesity, diabetes and cancers. Soy too may protect men from prostrate cancer according to a prospective study that report an inverse association between isoflavone and prostrate cancer in Japanese men. And also ovarian and breast cancer in women.
Thus, vegetable oils and especially Olive oil are healthier than fats of animals such as turkey oil, butter and margarine. Consume a little salt as much as possible. Take fruits, nuts, seeds, cereals, legumes and vegetables. And reduce the consumption of white sugar, use honey molasses (cane honey) or brown sugar instead. Lastly, avoid and reduce all food recipes in which sugar is combined with egg or milk.
Written by Alejileo Prisca