1. Olive Oil
Olive oil has been shown to be beneficial to overall health, It contains omega-9 fat. It helps to lower the cholesterol. It has ingredients that are anti-inflammatory and antioxidant. What we should be doing is replacing olive oil for other types of saturated fat used in the diet, mainly butter and margarine. By replacing other types of fat with olive oil the body is able to achieve a significant health benefit.
2. Red Wine
Red wine is one of the most powerful antioxidants and it helps to increase the good cholesterol, which we call HDL cholesterol and decrease the clotting of our blood. While red wine is a frequent drink it should also be consumed in moderation.
3. Moderation
Red wine is not the only food consumed in moderation. The next essential ingredient is not a specific food item but the amount of food that’s on the plate.
4. Nuts and Almonds
Forget greasy potato chips and sugary candy, nuts and almonds are a preferred snack. Fresh raw almonds are a delicious snack it will fill you up with fiber, they are a great protein source, they are loaded with vitamins, especially vitamin E. If you have five or six almonds with a glass of water, it fills you up.
5. Whole Grains
Whole grains are a must on the menu and should be included in every healthy diet. It’s very important that we eat whole grains, bread, cereal and pasta because by doing that we get all the health benefits including the multitude of fiber which leads to satiety and helps to slow down the absorption of food so that we don’t get surges of blood sugar with the consequence in the increase of insulin production.
6. Cold Water Fish There’s nothing fishy about the health benefits of fish. Salmon, tuna, mackerel and sardines, trout and these types of fish are loaded in omega-3 fatty acids. They help to decrease disorders of heart rhythms and have been shown to decrease certain cardiac death rates. Omega 3 fatty acids also work to decrease triglycerides, increase good cholesterol. They have significant anti-inflammatory properties and they should be an integral part of our diet.
7-8. Fresh Fruits and Vegetables
emphasises the importance of variety especially when it comes to delicious and nutritious fruits and vegetables. All the different colors bring different phytonutrients to the table this leads to weight control and a decrease in heart disease, diabetes and cancer.
9. Dairy
There’s nothing wrong with being a little cheesy, especially when it does your body so good. The next ingredient is low-fat dairy products. What is not consumed is whole milk. You should eat yogurt, which is a good source of calcium and is beneficial.
10. Physical Activity
The full recipe is not complete without physical activity.
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