Get Healthy

Consider Certain Supplements

Whole foods are typically the preferred way to meet your nutritional needs.

They contain a variety of nutrients that have synergy together, helping deliver most of their nutritional benefits (19).

That said, many people struggle to meet their daily nutritional needs through foods alone. That’s where supplements can come in handy because they provide you with a great dose of nutrients in a convenient package.

Two supplements that are especially useful are soluble fiber and fish oil.

Soluble fiber supplements like glucomannan can help you stay fuller for longer, keep you regular, reduce your blood sugar and lower your blood cholesterol (20).

Fish oil supplements provide you with a great dose of omega-3, just like fatty fish. Diets high in omega-3 fatty acids are linked with a lower risk of heart disease, less chronic inflammation and better mental health (13, 14, 15, 16).

SUMMARY:Although whole foods are preferable, supplements can be helpful if you struggle to eat enough nutrients from diet alone. Two great supplements are fish oil and soluble fiber, such as glucomannan.

 Drink Green Tea

Green tea is one of the healthiest beverages you can drink.

It is low in calories and packed with plenty of nutrients and antioxidants. These antioxidants can help your body fight free radicals — molecules that have been shown to increase disease risk and speed aging (21, 22).

Studies have also shown that people who drink the most green tea tend to live longer, have a lower risk of heart disease and a lower risk of type 2 diabetes (23, 24).

Green tea also contains epigallocatechin gallate (EGCG) and caffeine. These compounds may help you burn fat by boosting your metabolism (25, 26).

SUMMARY:Green tea is one of the healthiest beverages you can drink. It is low in calories, yet rich in nutrients and antioxidants. It also has impressive health benefits.

Have Your Coffee Black

It is no secret that Americans love their coffee.

In fact, one study found that over 160 million Americans drink coffee regularly. However, roughly two-thirds of people add sugar, milk, cream or other additives (27).

Unfortunately, that means your coffee may be sneaking extra calories into your diet.

For instance, a tall latte from Starbucks contains 204 calories and 14.4 grams of sugar. In comparison, a cup of brewed coffee or an Americano contains fewer than 15 calories (28, 29).

Simply switching to a black coffee can cut extra calories from your diet without sacrificing your caffeine hit.

SUMMARY:Switching from milky and sugary coffee to black coffee is a great way to cut your calorie intake while still enjoying coffee’s benefits.

 Avoid Sugary Soda

If you want to be healthier, try to avoid sugary drinks.

They contain no essential nutrients and are loaded with added sugar. For instance, a can of Coca-Cola contains 39 grams or 10 teaspoons of sugar (30).

Research has shown that sugar-sweetened beverages may increase your risk of type 2 diabetes, heart disease and even certain cancers (31, 32, 33, 34).

In addition, the acids in soft drinks can damage your teeth, especially when combined with sugar (35, 36).

If you drink a lot of soda, opt for a healthier beverage like unsweetened sparkling water with lemon.

SUMMARY:Sugary sodas are bad for your health and loaded with added sugar. If you drink a lot of soda, opt for a healthier beverage like green tea.