These days, people are living for much longer than our ancestors ever did. Since the year 1900, worldwide life expectancy has more than doubled and is now nearing 72 years according to United Nations. Much of this has to do with modern advances in medical science and our growing understanding of our biology right down to molecular levels.
Today, we also know that factors such as socioeconomic status, exercise, diet, and nutrition are big factors that play important roles in keeping our bodies healthy and in ensuring that we live longer, happier lives.
The last two of these—diet and nutrition—are particularly interesting because a lot of people tend to think that these factors are out of their control. Many seem to believe that healthy foods are not delicious or that they are inaccessible because they are very expensive. On the contrary, healthy foods can be delicious, and many of their unhealthy counterparts are often available in much the same price points. So, don’t you think it’s time to give the healthy foods section of your supermarket another go? We’ll show you how to get started this year with these great healthy food items.
Milked grains and milked nuts are some of the most delicious and nutritious food products that you can buy these days. Packed with vitamins and minerals, these plant milks carry all the goodness of their vegetal sources, which include almonds, hazelnuts, walnuts, peanuts, cashews, oats, and rice, among others. What’s more, you can substitute them for dairy milk when you’re preparing some of the other healthy food products on this list, like cereals and smoothies. Make sure to get plant milk products that are free from unnecessary ingredients like industrial stabilizers and emulsifiers.
Originally developed in 1900 by Swiss physician Maximilian Bircher-Benner to provide nutrition for his patients, muesli is now a well-loved cereal mix that is enjoyed the world over. This breakfast and brunch staple has a base of rolled oats, but what makes it much healthier and more interesting is the fact that it contains other healthy ingredients like other whole grains, nuts, seeds, and dried fruits. You can enjoy it with dairy milk, fruit juice, plant milk, or yogurt, along with a sprinkling of cut fresh fruits. In fact, Dr.Bircher-Benner prepared the original muesli by soaking the ingredients in yogurt and lemon juice overnight before serving them to his patients the day after.
What could be better than eating fruits and veggies? Why drinking fruits and veggies, of course! And when we tell you to drink your fruits and vegetables, we don’t mean to do so by juicing them, as you will lose out on the fibers and the other natural goodness that you can get from whole fruits and vegetables. Instead, we recommend that you blend them all together to create that spectacular healthy slush known as a smoothie. Make sure to get a good mix of fruits and veggies, especially the green leafy ones like spinach and kale, which are sure to boost the nutritional content of the smoothie. You may also add seeds, nuts, and berries, which will make the blend even healthier.
Many types of fatty fish like tuna, mackerel, salmon, sardines, herring, anchovies,and trout are super rich in omega 3 fatty acids, which are thought to help lower elevated triglyceride levels. Note that high levels of triglyceride fat in the blood puts people at a higher risk for heart disease. Omega 3 also protects against the development of deadly cardiac rhythm disruptions, in addition to lowering blood pressure and heart rate, as well as improving blood vessel function. All in all, just 2 servings of fatty fish every week can reduce your chances of dying from heart disease by an astounding one-third.
This makes consuming fatty fish an important part of a healthy diet, even when the risk of mercury contamination considered. In fact, the Harvard TH Chan School of Public Health notes that the benefits of eating fatty fish far outweigh the risks. If you are concerned about mercury in fish, the Harvard researchers recommend thatyou avoid fish varieties that are higher up in the food chain such as sharks, king mackerel, swordfish, and tilefish. Instead, choose low-mercury options such as salmon, catfish, pollock, shrimp, and light tuna (not Albacore or white tuna).
Making adjustments in your diet in order to eat healthier doesn’t have to be extremely challenging. Including delicious but nutritious food in your diet on a daily basis can tremendously impact your nutritional intake and overall health in a positive way.