Healthy eating guidelines for longevity

Poor nutrition is the cause of many troubles of a modern person. Obesity, diabetes, hypertension, atherosclerosis and other diseases can be avoided by eating properly and use “Each person needs to monitor what foods he consumes and how it affects his body in order to prevent the development of complications,” advises Ekaterina Ivanova, chief physician of the Moscow Regional Center for Medical Prevention. How and what exactly to eat to live happily ever after: 1. Drink more water (1.5-2 liters per day), and the number of cups of tea and coffee drunk per day should be minimized. Even less should you drink low-fat milk and freshly squeezed fruit juices. Adults generally do not digest milk well, and fruit juices dramatically increase blood sugar levels. Sugary carbonated drinks should be completely abandoned. 2. Reduce the amount of foods high in sugar, the abuse of which is fraught with metabolic disorders and can lead to the development of diabetes. Encouraging your kids to have a sweet tooth is not the best way to show how happy you are with them. 3. If possible, refuse semi-finished products. Cooked foods high in sugar, salt, and trans fats raise blood glucose levels, which leads to the release of insulin and the development of obesity. 4. Adhere to the Mediterranean diet – the only scientifically proven type of wholesome food, which on average reduces the risk of heart disease and cancer by 30%. 5. Include in the diet more nuts, rich in polyunsaturated fatty acids omega-3, non-refined vegetable oils, fruits and vegetables, fish and seafood, legumes. It is also necessary to switch to whole grain breads and cereals, and consume pasta from coarse wheat varieties. 6. Never starve. Many representatives of the fair sex, in torture to lose extra pounds, begin to starve and at the same time drink very little liquid. This triggers a number of pathological changes: the production of all enzymes and hormones occurs in an extreme situation, which cannot but affect health in the future.