Good Lifestyle

You wantlosing weight And improve your health, so you left a point to add nutrients such as fruits, vegetables and whole grains to your diet. Good start! But the key is that you should notonly Eat healthy; You should also eat smartly.

See, All you put in your body is essentially a tool in your arsenal against the disease and the selection of the best weapons is paramount. So what exactly are the best dietary weapons of choice?

Any food that can help you look and feel good now and protect the future of various women's health concerns ranging frombreast cancer andcardiopathy Saggy skin and fragile bones. And that's where thesesuperfeument Come in!

As there are many potential candidates on supermarket shelves, we dug science to find out what additional edge offer. The seven super-passages below are delicious and powerful allies for your health and weight loss efforts for the coming years. Read on to learn what they are and how many times you should eat them. And for more ways to improve your health, do not miss the21 best healthy cooking hacks of all time.

Eating this! because he: Without weight gain, arthritis and deaths related to heart disease

Fat fish such as mackerel, herring and wild salmon owe their higher quality powers to their omega-3S high and vitamin D content. In fact, it is these nutrients that help efforts. Weight loss of fatty fish. Vitamin D keecing hunger and desires of checks while omega-3s slow down the rate of digestion, which stimulates feelings of satiety and crushes the appetite, which helped you eat less calories throughout the day . Regular consumption of fatfish can also reduce your chances of dying of heart disease of more than 33%! In addition, powerful fatty acids can maintain inflammation at the bay and, in turn, help reduce the risk of arthritis, a disease commonly associated with pain and rigidity.

How much do you need: Eat fatty fish at least twice a week to ensure a regular supplies of its protective nutrients. A cooked portion is considered 3.5 ounces, while a loyal fish portion is about 3/4 cup.

Eating this! because they: Promote better sleep, reduce cholesterol levels and reduce the risk of cardiovascular disease

Believe it or not, an American woman in three dies of heart disease each year and 90% of women have one or more risk factors to develop cardiovascular disease - an umbrella term that refers to a range of heart conditions such that The stroke and heart attack. Protecting your most vital organ is as simple as adding nuts to your daily diet. The heart-shaped nut is full of omega-3 antioxidants and fatty acids that can help you protect yourself. A recent study revealed that nicking up two ounces a day could significantly improve blood flow to and from the heart in just 8 weeks - without causing weight gain. Health experts also say that powerful nuts can reduce cholesterol levels and promote a better rest night, which can help you ensure. Another recent study of more than 500 participants revealed that losing only 30 minutes to close the risk of obesity by 17%! It sounds like a good reason to start nose.

How much do you need: Two ounces daily. Enjoy solo as a snack or add them to yoghurt, oatmeal or salads.

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Eating this! because they: Lower cholesterol, diabetes diabetes and reduce PMS side effects

You already knew that beans are rich in fiber - the nutrient responsible for cholesterol lowering effects of the legume - but have you heard that music fruits can reduce the symptoms of PMS such as hunger, the retention water and mood swings 24j / 7? It's true - and it's all thanks to their high levels of magnesium. The mineral helps the body to flush water and can also increase the levels of serotonin - the hormone that keeps the stable mood and appetite control. But that's not all! Because of their low glycemic index, beans carbohydrates are absorbed more slowly than, say fruit loops, which helps maintain blood glucose levels. This can help keep weight gain and diabetes at bay and can also help diabetics maintain sugar levels in the blood healthy.

How much do you need: Three cups a week of varieties without added salt. Use beans as a salad and sweet potato toppings cooked, use them to make burgers vegetables, add to soups or combine with corn, olive oil and cilantro to a quick dip.

Eating this! because he:AIDS Weight Management and helps reduce cholesterol and the risk of heart disease and type 2 diabetes

High cholesterol is a life threatening condition that develops when fat accumulates in the blood vessels. Left untreated, it can lead to heart attack and stroke. Fortunately it is not too difficult to fight. Just eat a healthy diet that includes whole grains rich in soluble fibergroats-can help. Oats can also protect you from heart disease. A Harvard study of more than 68,000 women found that those who were eating the most fiber daily were 23% less likely to develop heart disease than those consuming the least. Thanks to the high in high fiber content of the clip of the breakfast, it can also reduce the chances of developing type 2 diabetes by 61%! The nutrient superstar also helps stabilize blood sugar, which disables slip of hunger and dangerous dips in glucose. In other words, eating oatmeal can actually help you to find yourself and healthy.

How much do you need: Eat up to a daily cup of unsweetened steel variety. Typically in a rush in the morning? Whips one of these51 healthy night oat recipes for weight loss.

Eating this! because he: Protects bones, fight fat and reduces the risk of cancer and heart disease

We've all heard it before: the milk does a body good. Calcium can not only keep bones healthy and strong, but also to fight against fat and weight gain. A study of University of Tennessee found that when combined with a diet restricted calories, calcium intake may increase weight loss by 70%! To get the most out of your milk, be sure to buy a box of fortified vitamin D-nutriente A woman does generally not pulling enough. In addition to helping your body absorb calcium, vitamin D may reduce the risk of heart disease and cancers of the cone, colon and ovarian cancer, say researchers at the University of California San Diego.

How much do you need: Aim for one cup a day. Down in one sitting or consume smaller amounts throughout the day - whichever is easier for you. Add a splash to your morning coffee, shuffle it into oatmeal or use it to prepare a post-pumping smoothie. Need some inspiration mixer? Discover our53 best smoothies for weight loss and feel free to under 1% in a recipe that calls another variety.

Eating! because they: Support healthy pregnancies and complaints mental decline, digestive disorders and colon cancer

The berries are not only colorful and delicious addition to your daily diet, but also a compact source of a range of health benefits.In a studyof 16,010 women, those who have eaten two weekly strawberry portions or a weekly portion of blueberries experienced a less mental decrease during the study that participants who have not consumed any sweet fruit - probably because of their powerful flavonoids. In addition, thanks to the high fruit fiber content, the consumption of berries can also move digestive disorders and raspberry colon-raspberry cancer have 8 grams per cup! But that's not all; Bays are also rich in folic acid and vitamin C-two essential nutrients for women during their maternity years.

How much do you need: Three to four portions of various bays every week. Eat them simple, or add them to yoghurt, oatmeal, salads and smoothies.