A scientific diet supports weight, blood sugar, blood pressure, and cholesterol control, reducing the risk of many chronic diseases and extending lifespan. Maintaining the following habits is a simple way to care for long-term health.

Eat a variety of fruits and vegetables

According to Everyday Health, fruits and vegetables provide fiber, vitamins, minerals, and many beneficial plant compounds. Fiber supports digestive health, helps control blood sugar and cholesterol, and contributes to a feeling of fullness. Everyone should consume a variety of fruits and vegetables instead of just a few familiar types to ensure the body receives diverse nutrient groups.

Prioritize healthy protein sources

Protein is essential for maintaining muscles, enzymes, hormones, and various bodily functions. As people age, muscle mass declines, so attention to the quality and quantity of protein in one's diet is crucial. Prioritize fish, eggs, poultry, dairy, tofu, and legumes, while limiting processed meats and dishes high in saturated fat.

Choose beneficial fats

Sources of unsaturated fats from fish, avocados, and nuts are good for heart health. Conversely, you should limit foods high in saturated fats and trans fats, which are often found in some fried dishes, pastries, and processed foods.

Reduce salt and sugar

Prolonged high-salt intake can increase the risk of high blood pressure, while consuming too much added sugar easily leads to excess energy, weight gain, and metabolic disorders. Instead of relying on dipping sauces, packaged foods, or sugary drinks, everyone should prioritize fresh foods and limit fried dishes, fast food, and packaged items.

Eating fresh, moderately seasoned food helps protect health. Photo: Bui Thuy

Avoid overeating

Consuming more energy than needed over a long period can lead to overweight and obesity, increasing the risk of metabolic diseases. Eating slowly, focusing on meals, and stopping when feeling satisfied helps control portion sizes more easily. However, you should not fast or excessively cut energy intake, as this can lead to nutrient deficiencies and muscle mass loss, according to the Times of India.

Drink enough water

Drinking enough water helps maintain blood volume, supports circulation, regulates body temperature, transports nutrients, and eliminates waste through the kidneys. Dehydration can cause dry mouth, fatigue, headaches, dark urine, and reduced concentration. Healthy adults should drink about 2 to 2,5 liters of water daily, spread throughout the day.

Limit alcohol

Alcoholic beverages increase the burden on the liver, affecting blood pressure, cardiovascular health, and sleep. Heavy drinking also increases the risk of being overweight and is linked to certain types of cancer. Therefore, adults should minimize alcohol consumption to protect long-term health.

Le Nguyen (compiled)