Obesity is a public health problem, one of the main risk factors for diseases such as diabetes, hypertension, heart conditions or cancer. However, these conditions are easily predictable if you are physically active and eat a healthy diet.
Against this background, the Food and Fisheries Information Service of Mexico recommends eating lots of fruits and vegetables; include whole grains; moderate foods of animal origin; avoid sugars, saturated fats, sweeteners, and salt as much as possible; as well as having three meals and two snacks a day.
If you want to improve your habits, here we tell you what foods you should add to your daily diet or at least consume them frequently.
The specialized blog Healthline indicates that nuts are rich in both monounsaturated fats and omega-3 and omega-6 fatty acids. For this reason, The American Journal of Clinical Nutrition determined that people who eat walnuts, almonds, peanuts, pistachios or other varieties, live longer than those who do not.
An Archives of Internal Medicine article proved that eating 30 grams of nuts a day reduces the risk of metabolic syndrome. In turn, this lowers the chances of heart disease, stroke, and diabetes.
Harvard Health Publishing ensures that natural yogurt is a rich source of probiotics, that is, healthy bacteria that improve the functioning of the intestine. Therefore, this dairy helps prevent digestive problems such as abdominal inflammation, diarrhea and constipation.
In addition, yogurt is high in protein, which encourages satiety and promotes weight loss, according to a study in Nutrition and Metabolism.
The United States Department of Agriculture suggests eating three cups a day to reap the benefits of the B vitamins, calcium, phosphorus, magnesium, and potassium found in yogurt. These nutrients are important for strengthening bones and lowering the risk of heart disease.
Healthline explains that oats have a soluble fiber called beta-glucan. This substance is able to reduce blood sugar levels, increase satiety when eating, promote the growth of intestinal flora and lower concentrations of LDL (bad) cholesterol, according to research from The American Journal of Clinical Nutrition .
It also contains antioxidants such as polyphenols and avenanthramides. These compounds dilate blood vessels, thereby improving circulation.
Green leafy vegetables
There is a wide variety of green leafy vegetables such as kale, lettuce, watercress, chard, spinach, Brussels sprouts, arugula, among others. These vegetables are low in calories and carbohydrates, as well as high in fiber, vitamins, and minerals.
A study in the journal Neurology showed that eating one serving of green leafy vegetables a day reduces the decline in mental functions. For its part, the United States Department of Agriculture adds that these vegetables promote bone health, prevent inflammation, improve digestion, reduce the risk of heart problems and control sugar levels.
An article in the European Journal of Nutrition concluded that consuming a cup of blueberries every day improves cognitive functions. And, according to a publication in the medical journal Annals or Neurology, the high content of antioxidants in blueberries delays the aging of neurons.
The antioxidants present in blueberries protect your heart health, since they lower high blood pressure and prevent the oxidation of LDL (bad) cholesterol, two risk factors linked to cardiovascular diseases.