How to live a healthy lifestyle

= Healthy

4 Steps to conduct a healthy lifestyle

1. Choose Healthy Foods

Choose food that contains minimal amounts of unhealthy fats.

Unhealthy fats include both trans fats and saturated fats. These fats will raise your LDL cholesterol, and elevated LDL cholesterol often correlates with an increased risk for heart disease.

Eat Healthy fats in moderation

Poly-unsaturated, mono-unsaturated and omega-3 fats are all good lifestyle choices.These good fats lower your LDL cholesterol and raise your HDL cholesterol, which correlates with decreased risk for heart disease.

BAD FATS :

High-fat cuts of meat (beef, lamb, pork)
Chicken with the skin
Whole-fat dairy products (milk and cream)
Butter
Cheese
Ice cream
Palm and coconut oil
Lar

Commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough
Packaged snack foods (crackers, microwave popcorn, chips)
Stick margarine
Vegetable shortening
Fried foods (French fries, fried chicken, chicken nuggets, breaded fish)
Candy bars

GOOD FATS :

Olive oil
Canola oil
Sunflower oil
Peanut oil
Sesame oil
Avocados
Olives
Nuts (almonds, peanuts, macadamia nuts,
hazelnuts, pecans, cashews)
Peanut butter

Soybean oil
Corn oil
Safflower oil
Walnuts
Sunflower, sesame, and pumpkin seeds
Flaxseed
Fatty fish (salmon, tuna, mackerel, herring, trout, sardines)
Soymilk
Tofu

Select foods that are low in both sugar and highly refined carbohydrates.

Minimize your consumption of sweets, soft drinks, sugary fruit juices and white bread. Choose whole fruits, freshly-squeezed juices and whole grain bread instead.

Eat a variety of different whole foods instead of eating processed foods.

Eat fruits and vegetables for their high vitamin and mineral content.
Choose lean meat, beans and tofu for their protein content.
Enjoy whole grains such as whole wheat bread, whole wheat pasta, brown rice and quinoa.
Eat low-fat dairy products. Skim milk and reduced fat cheeses will reduce your fat intake while ensuring that you receive enough calcium.

Exercise, practice, go to the gym....Enjoy

Start and finish your workout with stretching.

Gentle stretching will warm up your muscles before you work out and will relax your muscles after you work out.

Go to the gym 3 to 5 times per week

Work out for half an hour to an hour, combining both cardio and strength training programs.

Benefits of regular exercice

Avoid bad and unhealthy habits

Avoid yo-yo dieting.

Stay away from fad diets

Once you've lost weight thanks to your improved lifestyle, then work hard to maintain your weight instead of cycling up and down the scale.

Avoid liquid diets, diet pills and other diet supplements unless you are under the supervision of a physician.

Exercise in moderation

Know what you weigh.

Being overweight and being underweight are not healthy states of being. Consult your doctor or a reputable weight chart that shows ideal weights for your age and body type.

Working out too long, too often or with too much intensity can increase your risk for injury. Make sure to build in some rest periods between your workouts.