16 tips for maintaining a healthy life

Being healthy depends on each one and the way you care for the body. Perform physical activity, rest well and maintain an abundant and varied food plan are some of the most important things to achieve this goal.

That the foods consumed provide the necessary amounts of nutrients is essential to enjoy good health. However, this varies from one person to another, so it is always recommended to consult with a specialist.

Some behaviors that benefit the body

• Incorporate daily food of all groups and perform at least 30 minutes of physical activity.
• Make 4 meals a day (breakfast, lunch, snack and dinner) include vegetables, fruits, legumes, cereals, milk, yogurt or cheese, eggs, meats and oils.
• Perform moderate or continuous physical activity every day to maintain an active life.
• Eat calm, if possible accompanied and moderate the size of the portions
• Choose prepared foods at home instead of processed
• During the day drink at least 2 liters of liquids, without sugar, preferably water. Do not wait to be thirsty to hydrate.
• To wash food and cook, water must be safe.
• Consume 5 servings of fruits and vegetables every day in a variety of types and colors.
• Eat at least half a plate of vegetables at lunch, half a plate at dinner and 2 or 3 fruits per day. Its consumption decreases the risk of obesity, diabetes, colon cancer and cardiovascular diseases.
• Reduce the use of salt and the consumption of foods with a high sodium content. To replace it use condiments of all kinds (pepper, parsley, chili, paprika, oregano). Decrease salt consumption prevents hypertension, vascular and kidney diseases, among others.
• Limit the consumption of sugary drinks and foods with a high fat, sugar and salt content.
• Restrict the consumption of butter, margarine, animal fat and milk cream.
• Consume milk, yogurt or cheese daily, preferably skimmed.
• When consuming meats remove visible fat, increase fish consumption and include egg.
• Incorporate legumes, preferably whole grains, potatoes, sweet potatoes, corn or cassava into the diet.
• Consume raw oil as a condiment, dried fruits or seeds.

Food for High Cholesterol

When you least expect it, the annual medical examination is presented , and with it some surprises are overweight or have high cholesterol. For those who have discovered high cholesterol or those already suffering , basic tips for food that helps lower bad cholesterol and feel better.

These foods then we recommend to include in your diet are daily consumption :
Eggs: only when you are clear with high cholesterol. Can you eat the whole egg when you have leveled, but not 2-3 per week.
Meat: chicken and turkey , which contain less saturated fat but preferably skinless and boiled or steamed.
Fish and seafood: blue fish, oysters and clams, which are rich in Omega 3 acids that help lower bad cholesterol.
Dairy : all low -fat and calories.
Olive oil: is the most recommended by their unsaturated fatty acids to lower high cholesterol.
Garnishes: mustard , vinegar and homemade vinaigrettes, without much salt and oil , with garlic and lemon.
Vegetables, vegetables, fruits and legumes : all you like, in portions of 100 grams minimum .
Whole grains are rich in fiber and provide less fat , such as pasta, rice flakes and biscuits. Do not consume or industrial baked pastries .
Drinking: lots of water and unsweetened fruit juices . No alcoholic beverages.
Sweets: honey and jams low in calories.