10 tips for health and longevity

The often exorbitant lifestyles and the wrong diet harm our health without even understanding it. See, in what simple ways we will benefit our health and gain many, many years of life!

The fact that balanced diet is synonymous with good health is now self-evident. But what are the right and healthy diet? The dietician-nutritionist, Elizabeth Parlophone, gives us 10 health tips and longevity.

1.Fish food: Rice, pasta, and bread may have been "incriminated" many times in the past, that they are "fattening" us, but they are in fact basic ingredients of daily diets. In fact, these are unsweetened foods such as bread, pasta or whole grains, brown rice or oats, which are slowly absorbed and release a small amount of glucose in the blood, then the feeling of satiety and fullness is maintained for a longer period of time. In addition, they provide more fiber, B complex vitamins, magnesium, iron, calcium, phosphorus and zinc as compared to white or refined starchy foods.

2. Fruits and Vegetables (≥ 5 servings): If the five servings of fruits and vegetables a day seems to you something difficult think, you could have a glass of natural fruit juice and a cup of fresh strawberries along with your cereal in the morning, a salad noon, one afternoon fruit and one portion of vegetables with your dinner, and so you will overcome your body's needs in vitamins, fiber, and antioxidant ingredients.

3. Fish: Target at least two servings of fish a week, including a portion of oily fish. Fatty fish such as salmon, mackerel, trout, herring, fresh tuna, and sardines are rich in ω-3 and ω-6 fatty acids, ie essential fatty acids that the body can not synthesize and need to take from food. Prefer fresh or frozen and consume roast and not fried.

4. Saturated fat: Increased consumption of saturated fat, such as animal fats and butter, has been linked to the occurrence of cardiovascular diseases. Although, as a traditional Mediterranean country, we still cook with olive oil, which is rich in antioxidants and monounsaturated fatty acids, we have increased our 40-45% daily consumption of animal products at a time when official dietary guidelines recommend 30-35 %.

5. Sugar: One teaspoon of sugar gives us 20 calories, but it belongs to foods with high glycemic index. This practically means that it is absorbed very quickly, so the body increases insulin secretion to remove it from the blood. The sudden rise in insulin makes blood glucose levels fall very quickly, so the hunger signal will be given back to the brain asking for food again. Excessive consumption of sugary foods and beverages promotes lipogenesis and contributes significantly to the increase in obesity.

6. Salt: Daily we need about 6g. salt, that is, as much as one teaspoon. Take care of the sodium content on the food labels you buy because salt besides a flavor enhancer is also a food preservative in foods such as cold cuts, smoked foods, prepared foods, various sausages, and snacks.

7. Water: If you get a feeling of thirst to drink water then you have reached the limits of dehydration and this, in addition to disturbing the good health and harmony of the body may be responsible for headaches or even for failure to concentrate.

8. Exercise: Daily activity helps keep weight low, helps reduce cholesterol, maintain normal blood pressure and, in addition, good mood and well-being.

9. Breakfast: even if you do not get hungry: Breakfast people are more likely to have lower body weight, make healthier dietary choices in the day, have better health indicators (cholesterol, triglycerides, glucose, etc.) and finally have less chance of appearing depression symptoms than those who just prefer a coffee.

10. Measure: In a healthy lifestyle nothing is forbidden, and nothing is overwhelmed. Organize your refrigerator and cupboards with a Mediterranean diet, enjoy the food and health benefits.