Did you know you can avoid premature diabetes, heart disease, and stroke by choosing to have a healthy diet? A holistic diet approach focuses on eating healthy foods close to their natural state (i.e. raw, unprocessed, and unrefined). Holistic eating has been tied to reducing the risk of chronic conditions such as diabetes, heart disease, and stroke because it lowers cholesterol levels, normalizes blood pressure, prevents weight gain, and regulates blood sugars and blood pressure. Here are the top holistic eating habits to follow for better overall health:
1. Drink plenty of water
Your water intake should be higher than your output. Water plays critical roles in the body, including; transportation of nutrients and oxygen to cells, getting rid of bacteria from the body, helping digestion, resolving constipation, normalizing blood pressure, regulating body temperature, and maintaining electrolytes. As a rule of thumb, you should drink about eight glasses of water every day. However, this applies to people with no health conditions. If you have medical conditions such as thyroid illnesses or kidney, liver, or heart issues, it is advisable to drink more than eight glasses every day.
2. Consume healthy fats
The type of fats you consume play a vital role in your health. For better overall health, avoid trans fats and saturated fats as they increase the risk of disease. Foods such as red meat, butter, cheese, and ice cream contain saturated fats which are not healthy for you. It is therefore advisable to consume unsaturated, monounsaturated, and polyunsaturated fats. These types of fats minimize disease risk. Foods with healthy fats include vegetable oils (e.g., olive, canola, sunflower, soy, and corn), nuts, beans, and fish.
3. Reduce sugar intake
A healthy diet reduces foods and drinks high in sugar. Sugary foods have an abundance of energy (measured in kilojoules or calories), however, they can cause obesity, tooth decay, high blood pressure, inflammation, diabetes, and fatty liver diseases if excessively consumed. The additional insulin in your bloodstream can adversely impact your arteries. Limit added sugars to less than 10% of your daily calorie intake for better overall health. For example, if you are consuming a daily intake of 3,000 calories, added sugars should not exceed 300 calories.
4. Reduce sodium intake
Sodium is vital in the body as it helps it function correctly, however it should be taken in moderation. For adults, the recommended daily sodium intake is about 2,400mg. Excess sodium consumption contributes to fluid accumulation in the body’s tissues and cavities. It also compromises the kidney’s ability to get rid of water. Consequently, there is a surge in the overall blood volume, which strains the body’s blood vessels. High sodium intake can cause other diseases such as high rates of high blood pressure, heart attack, and stroke.
5. Eat whole raw foods
Although cooked vegetables are an incredible addition to your meals, cooking some vegetables can compromise their nutritional value and natural enzymes. Incorporating whole raw foods into your diet has many perks, including a surge in energy production and mental clarity, inhibiting overeating, increasing digestive regularity, and enhancing the complexion. Some of the best raw foods for your diet include: raw nuts and seeds, nut milk, raw fruits, and vegetables such as broccoli, cabbage, and cucumber.
6. Be conscious of portions.
Portion size can differ from meal to meal but being conscious of portions helps minimize the amount of unnecessary food consumed. Experts recommend approximately one cup for a portion of pasta, rice, cereals, vegetables, and fruits. Some ways you can control your portions are not serving on a big plate, avoiding too many carbs, avoiding picking at leftovers, and being selective with your seconds.