22 Simple Ways to Get Healthier With Minimal Effort

5. Eat Fatty Fish Often

Fatty fish like salmon are some of the most nutritious foods on the planet.

They are an excellent source of omega-3 fatty acids — a type of essential fat that you can only get from the diet. Despite their importance, very few people in Western countries eat enough omega-3 fatty acids.

Research has shown that people who consistently eat the most omega-3 fatty acids tend to have a lower risk of heart disease, less chronic inflammation and better mental health.

In addition, fatty fish are a great source of B vitamins. This group of vitamins helps the body make energy, repair DNA and maintain healthy brain and nerve function.

Aim to eat at least two servings of fatty fish per week. Great examples are salmon, mackerel and herring.

SUMMARY:

Fatty fish like salmon, mackerel and herring are great sources of omega-3 fatty acids and B vitamins. Aim to eat fatty fish at least twice a week.

6. 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.

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.

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.

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.

7. 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.

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.

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

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.

8. 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.