1. Limit sugary drinks
Sugary drinks like sodas, fruit juices, and sweetened teas are the primary source of added sugar in the American diet (1Trusted Source).
Unfortunately, findings from several studies point to sugar-sweetened beverages increasing risk of heart disease and type 2 diabetes, even in people who are not carrying excess body fat (2Trusted Source).
Sugar-sweetened beverages are also uniquely harmful for children, as they can contribute not only to obesity in children but also to conditions that usually do not develop until adulthood, like type 2 diabetes, high blood pressure, and non-alcoholic fatty liver disease (3Trusted Source, 4Trusted Source, 5Trusted Source).
Healthier alternatives include:
- water
- unsweetened teas
- sparkling water
- coffee
2. Eat nuts and seeds
Some people avoid nuts because they are high in fat. However, nuts and seeds are incredibly nutritious. They are packed with protein, fiber, and a variety of vitamins and minerals (6Trusted Source, 7Trusted Source).
Nuts may help you lose weight and reduce the risk of developing type 2 diabetes and heart disease (8Trusted Source).
Additionally, one large observational study noted that a low intake of nuts and seeds was potentially linked to an increased risk of death from heart disease, stroke, or type 2 diabetes (9Trusted Source).
- sparkling water
- coffee
3. Avoid ultra-processed foods
Ultra-processed foods are foods containing ingredients that are significantly modified from their original form. They often contain additives like added sugar, highly refined oil, salt, preservatives, artificial sweeteners, colors, and flavors as well (10Trusted Source).
Examples include:
- snack cakes
- fast food
- frozen meals
- canned foods
- chips
Ultra-processed foods are highly palatable, meaning they are easily overeaten, and activate reward-related regions in the brain, which can lead to excess calorie consumption and weight gain. Studies show that diets high in ultra-processed food can contribute to obesity, type 2 diabetes, heart disease, and other chronic conditions (11Trusted Source, 12Trusted Source, 13Trusted Source, 14Trusted Source, 15Trusted Source).
In addition to low quality ingredients like inflammatory fats, added sugar, and refined grains, they’re usually low in fiber, protein, and micronutrients. Thus, they provide mostly empty calories.
4. Don’t fear coffee
Despite some controversy over it, coffee is loaded with health benefits.
It’s rich in antioxidants, and some studies have linked coffee intake to longevity and a reduced risk of type 2 diabetes, Parkinson’s and Alzheimer’s diseases, and numerous other illnesses (16Trusted Source, 17Trusted Source, 18Trusted Source, 19Trusted Source).
The most beneficial intake amount appears to be 3–4 cups per day, although pregnant people should limit or avoid it completely because it has been linked to low birth weight (18Trusted Source).
However, it’s best to consume coffee and any caffeine-based items in moderation. Excessive caffeine intake may lead to health issues like insomnia and heart palpitations. To enjoy coffee in a safe and healthy way, keep your intake to less than 4 cups per day and avoid high-calorie, high-sugar additives like sweetened creamer.
5. Eat fatty fish
Fish is a great source of high-quality protein and healthy fat. This is particularly true of fatty fish, such as salmon, which is loaded with anti-inflammatory omega-3 fatty acids and various other nutrients (20Trusted Source, 21Trusted Source).
Studies show that people who eat fish regularly have a lower risk for several conditions, including heart disease, dementia, and inflammatory bowel disease (22Trusted Source, 23Trusted Source, 24Trusted Source).
6. Get enough sleep
The importance of getting enough quality sleep cannot be overstated.
Poor sleep can drive insulin resistance, can disrupt your appetite hormones, and reduce your physical and mental performance (25Trusted Source, 26Trusted Source, 27Trusted Source).
What’s more, poor sleep is one of the strongest individual risk factors for weight gain and obesity. People who do not get enough sleep tend to make food choices that are higher in fat, sugar, and calories, potentially leading to unwanted weight gain (28Trusted Source, 29Trusted Source).
7. Feed your gut bacteria
The bacteria in your gut, collectively called the gut microbiota, are incredibly important for overall health.
A disruption in gut bacteria is linked to some chronic diseases, including obesity and a myriad of digestive problems (30Trusted Source, 31Trusted Source).
Good ways to improve gut health include eating probiotic foods like yogurt and sauerkraut, taking probiotic supplements — when indicated — and eating plenty of fiber. Notably, fiber serves as a prebiotic, or a food source for your gut bacteria (32Trusted Source, 33Trusted Source).
8. Stay hydrated
Hydration is an important and often overlooked marker of health. Staying hydrated helps ensure that your body is functioning optimally and that your blood volume is sufficient (34Trusted Source).
Drinking water is the best way to stay hydrated, as it’s free of calories, sugar, and additives.
Although there’s no set amount that everyone needs per day, aim to drink enough so that your thirst is adequately quenched (35Trusted Source).
9. Don’t eat heavily charred meats
Meat can be a nutritious and healthy part of your diet. It’s very high in protein and a rich source of nutrients (36Trusted Source).
However, problems occur when meat is charred or burnt. This charring can lead to the formation of harmful compounds that may increase your risk for certain cancers (37Trusted Source).
When you cook meat, try not to char or burn it. Additionally limit your consumption of red and processed meats like lunch meats and bacon as these are linked to overall cancer risk and colon cancer risk (38Trusted Source, 39Trusted Source, 40Trusted Source, 41Trusted Source).
10. Avoid bright lights before sleep
When you’re exposed to bright lights — which contain blue light wavelengths — in the evening, it may disrupt your production of the sleep hormone melatonin (42Trusted Source).
Some ways to help reduce your blue light exposure is to wear blue light blocking glasses — especially if you use a computer or other digital screen for long periods of time — and to avoid digital screens for 30 minutes to an hour before going to bed (43Trusted Source).
This can help your body better produce melatonin naturally as evening progresses, helping you sleep better.
11. Take vitamin D if you’re deficient
Most people do not get enough vitamin D. While these widespread vitamin D inadequacies are not imminently harmful, maintaining adequate vitamin D levels can help to optimize your health by improving bone strength, reducing symptoms of depression, strengthening your immune system, and lowering your risk for cancer (44Trusted Source, 45Trusted Source, 46Trusted Source, 47Trusted Source).
If you do not spend a lot of time in the sunlight, your vitamin D levels may be low.
If you have access, it’s a great idea to have your levels tested, so that you can correct your levels through vitamin D supplementation if necessary.
Vegetables and fruits are loaded with prebiotic fiber, vitamins, minerals, and antioxidants, many of which have potent health effects.
12. Eat plenty of fruits and vegetables
Studies show that people who eat more vegetables and fruits tend to live longer and have a lower risk for heart disease, obesity, and other illnesses (48Trusted Source, 49Trusted Source).
13. Eat adequate protein
Eating enough protein is vital for optimal health, as it provides the raw materials your body needs to create new cells and tissues (50Trusted Source).
What’s more, this nutrient is particularly important for maintenance of a moderate body weight.
High protein intake may boost your metabolic rate — or calorie burn — while making you feel full. It may also reduce cravings and your desire to snack late at night (51Trusted Source, 52Trusted Source).
14. Get moving
Doing aerobic exercise, or cardio, is one of the best things you can do for your mental and physical health.
It’s particularly effective at reducing belly fat, the harmful type of fat that builds up around your organs. Reduced belly fat may lead to major improvements in your metabolic health (53Trusted Source).
According to the Physical Activity Guidelines for Americans, we should strive for at least 150 minutes of moderate intensity activity each week (54Trusted Source).
15. Don’t smoke or use drugs, and only drink in moderation
Smoking, harmful use of drugs, and alcohol abuse can all seriously negatively affect your health.
If you do any of these actions, consider cutting back or quitting to help reduce your risk for chronic diseases.
There are resources available online — and likely in your local community, as well — to help with this. Talk with your doctor to learn more about accessing resources.
16. Use extra virgin olive oil
Extra virgin olive oil is one of the healthiest vegetable oils you can use. It’s loaded with heart-healthy monounsaturated fats and powerful antioxidants that have anti-inflammatory properties (55Trusted Source, 56Trusted Source).
Extra virgin olive oil may benefit heart health, as people who consume it have a lower risk for dying from heart attacks and strokes according to some evidence (57Trusted Source).
17. Minimize your sugar intake
Added sugar is extremely prevalent in modern food and drinks. A high intake is linked to obesity, type 2 diabetes, and heart disease (1Trusted Source, 2Trusted Source, 58Trusted Source).
The Dietary Guidelines for Americans recommend keeping added sugar intake below 10% of your daily calorie intake, while the World Health Organization recommends slashing added sugars to 5% or less of your daily calories for optimal health (59Trusted Source, 60Trusted Source).
18. Limit refined carbs
Not all carbs are created equal.
Refined carbs have been highly processed to remove their fiber. They’re relatively low in nutrients and may harm your health when eaten in excess. Most ultra-processed foods are made from refined carbs, like processed corn, white flour, and7. Feed your gut bacteriaThe bacteria in your gut, collectively called the gut microbiota, are incredibly important for overall health.A disruption in gut bacteria is linked to some chronic diseases, including obesity and a myriad of digestive problems (30Trusted Source, 31Trusted Source).Good ways to improve gut health include eating probiotic foods like yogurt and sauerkraut, taking probiotic supplements — when indicated — and eating plenty of fiber. Notably, fiber serves as a prebiotic, or a food source for your gut bacteria (32Trusted Source, 33Trusted Source).8. Stay hydratedHydration is an important and often overlooked marker of health. Staying hydrated helps ensure that your body is functioning optimally and that your blood volume is sufficient (34Trusted Source).Drinking water is the best way to stay hydrated, as it’s free of calories, sugar, and additives.Although there’s no set amount that everyone needs per day, aim to drink enough so that your thirst is adequately quenched (35Trusted Source).9. Don’t eat heavily charred meatsMeat can be a nutritious and healthy part of your diet. It’s very high in protein and a rich source of nutrients (36Trusted Source).However, problems occur when meat is charred or burnt. This charring can lead to the formation of harmful compounds that may increase your risk for certain cancers (37Trusted Source).When you cook meat, try not to char or burn it. Additionally limit your consumption of red and processed meats like lunch meats and bacon as these are linked to overall cancer risk and colon cancer risk (38Trusted Source, 39Trusted Source, 40Trusted Source, 41Trusted Source).10. Avoid bright lights before sleepWhen you’re exposed to bright lights — which contain blue light wavelengths — in the evening, it may disrupt your production of the sleep hormone melatonin (42Trusted Source).Some ways to help reduce your blue light exposure is to wear blue light blocking glasses — especially if you use a computer or other digital screen for long periods of time — and to avoid digital screens for 30 minutes to an hour before going to bed (43Trusted Source).This can help your body better produce melatonin naturally as evening progresses, helping you sleep better.11. Take vitamin D if you’re deficientMost people do not get enough vitamin D. While these widespread vitamin D inadequacies are not imminently harmful, maintaining adequate vitamin D levels can help to optimize your health by improving bone strength, reducing symptoms of depression, strengthening your immune system, and lowering your risk for cancer (44Trusted Source, 45Trusted Source, 46Trusted Source, 47Trusted Source).If you do not spend a lot of time in the sunlight, your vitamin D levels may be low.If you have access, it’s a great idea to have your levels tested, so that you can correct your levels through vitamin D supplementation if necessary.12. Eat plenty of fruits and vegetablesVegetables and fruits are loaded with prebiotic fiber, vitamins, minerals, and antioxidants, many of which have potent health effects.Studies show that people who eat more vegetables and fruits tend to live longer and have a lower risk for heart disease, obesity, and other illnesses (48Trusted Source, 49Trusted Source).13. Eat adequate proteinEating enough protein is vital for optimal health, as it provides the raw materials your body needs to create new cells and tissues (50Trusted Source).What’s more, this nutrient is particularly important for maintenance of a moderate body weight.High protein intake may boost your metabolic rate — or calorie burn — while making you feel full. It may also reduce cravings and your desire to snack late at night (51Trusted Source, 52Trusted Source).14. Get movingDoing aerobic exercise, or cardio, is one of the best things you can do for your mental and physical health.It’s particularly effective at reducing belly fat, the harmful type of fat that builds up around your organs. Reduced belly fat may lead to major improvements in your metabolic health (53Trusted Source).According to the Physical Activity Guidelines for Americans, we should strive for at least 150 minutes of moderate intensity activity each week (54Trusted Source).15. Don’t smoke or use drugs, and only drink in moderationSmoking, harmful use of drugs, and alcohol abuse can all seriously negatively affect your health.If you do any of these actions, consider cutting back or quitting to help reduce your risk for chronic diseases.There are resources available online — and likely in your local community, as well — to help with this. Talk with your doctor to learn more about accessing resources.16. Use extra virgin olive oilExtra virgin olive oil is one of the healthiest vegetable oils you can use. It’s loaded with heart-healthy monounsaturated fats and powerful antioxidants that have anti-inflammatory properties (55Trusted Source, 56Trusted Source).Extra virgin olive oil may benefit heart health, as people who consume it have a lower risk for dying from heart attacks and strokes according to some evidence (57Trusted Source).17. Minimize your sugar intakeAdded sugar is extremely prevalent in modern food and drinks. A high intake is linked to obesity, type 2 diabetes, and heart disease (1Trusted Source, 2Trusted Source, 58Trusted Source).The Dietary Guidelines for Americans recommend keeping added sugar intake below 10% of your daily calorie intake, while the World Health Organization recommends slashing added sugars to 5% or less of your daily calories for optimal health (59Trusted Source, 60Trusted Source).18. Limit refined carbsNot all carbs are created equal.Refined carbs have been highly processed to remove their fiber. They’re relatively low in nutrients and may harm your health when eaten in excess. Most ultra-processed foods are made from refined carbs, like processed corn, white flour, and
