There are hundreds of thousands of benefits of living a healthy lifestyle. Due to too busy schedule it is difficult for us to think about keeping ourselves healthy and active. The lifestyle one adopts is a major determining factor that not only keeps you healthy but also keeps you away from illness. There are a lot of components that are essential to keep one healthy, but some components are more significant than others that are must adopt to prevent you from chronic diseases that might develop at old age. The two most crucial components of a healthy lifestyle are a regular exercise and a well-balanced diet.
Healthy Diet:
According to the American Heart Association there are hundreds of factors that can significantly impact the ability to stay healthy, in which healthy diet is the most essential on the list. The Dietary Guidelines 2010 for American states that if an adult consumes about 1800-2000 calories a day must task in 10% to 35% of calories from protein, 20% to 35% from fat and about 45% to 65% from carbohydrates. However, if you want to keep yourself healthy, then it is necessary to choose the healthiest sources of carbohydrate, fat and protein. In general, a healthy diet is one that includes high-quality protein, polyunsaturated fats instead of saturated fats, a great quantity of vegetables and fruits low in sugar but must be rich in fiber.
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Dietary Fats:
If you want to keep your cholesterol level low, then it is necessary to consume the healthiest kinds of dietary fats. On the other hand it also reduces the risk of cardiovascular disease and many other health issues. According to the dietary guidelines, no more than 10% of the calories a person get from saturated fats that are found in dairy products as well as in meats. A person can easily reach this goal by eating low-fat meats, fish or skinless poultry like sausage, bacon or hamburger. It is always recommended avoiding processed foods like luncheon meat as much as you can as it is high in fat. And, try using polyunsaturated oils like soybean, canola or olive oils for solid fats or butter. Choose non-fat or low-fat dairy products like cheese, yogurt and milk. And, keep food consumption containing partially hydrogenated fats or commonly known as Trans fats to a least.
Fiber and Carbohydrates:
Other than all these the recommended to lower down the use of foods that contains added sugar and refined grains. Since use of these foods in higher amount can increase the risk of type 2 diabetes. Good choices include quinoa, oatmeal, barley, brown rice, pasta, baked goods and whole-wheat breads. Also, it is recommended to add fresh vegetables and fruits in your diet since they are usually rich in fiber. If you use 2000 calories a day it is necessary to take at least 2 1/2 cups of vegetables and 2 cups of fruits daily with as a minimum one 3-ounce portion of whole grains.
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Exercise:
Last but not the least beside all these exercising daily is also essential to maintain a healthy lifestyle. You can choose any level of physical activity. But, for adults it is necessary to at least do exercise 30 minutes daily. Do the exercise of moderate-intensity, such as jogging and biking, and sometimes include some tiring aerobic activity for about 10-minutes. If you want to gain additional benefit, it is recommended to include some muscle-strengthening activity at least two days a week. According to Mayo Clinic experts exercise has hundreds of benefits, including lower the risk of heart disease and high blood pressure, control weight, improving your energy and mood level and helping you sleep soundly and better.
