- Eat healthy foods
- Include in your diet daily, whole foods along with a greater amount of vegetables and fruits .
- Consume at least 2 plates of vegetables and 3 fruits of different colors each day .
- Fiber promotes digestion and helps lower cholesterol in the blood.
- Fruits and vegetables give us vitamins and minerals that contain antioxidants that help us prevent heart disease and different types of cancer. They also prevent obesity .
- Consume fruits and vegetables in different varieties or colors .
- Change the meat for legumes such as beans, chickpeas, lentils or peas at least twice a week .
- Eat omega 3 , you can find it in fish such as salmon, horse mackerel, sardines or tuna. They are also present in soybeans, nuts and canola oils.
- Consume fish twice a week , it can be cooked, grilled or steamed.
- Opt for vegetable oils (soy, canola, olive or marigold) and use them in low quantities, as they provide many calories.
- Eat several times a day , but in small portions (breakfast, snack, lunch, snack (tea time) and dinner).
- Begins to decrease the consumption of normal drinks and sugary sodas and alcohol .
- Perform physical activity
- Include at least 3 times a week for 30 to 40 minutes an activity or physical exercise that helps strengthen your muscles, the heart and respiratory system.
- Other benefits: we control our weight, we improve our defenses, we reduce stress, anxiety and depression.
- Control stress
- Remember to maintain a balance between work , home and recreational activities .
- Always keep a positive attitude .
- Save some time from your routine to relax .
- Try to sleep from 7 to 9 hours at night.
- If you are overwhelmed by different problems, seek psychological help .
Other good habits
- Remember to wash your hands before eating to avoid germs.
- Avoid smoking tobacco and being in smoking environments.
- Drink 6 to 8 glasses of water per day , which equals 1.5 – 2 liters.
