1. Limit sugary drinks

Sugary drinks like sodas, fruit juice, and sweetened teas are the primary source of added sugar in the diet.

Unfortunately, finding 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.

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.

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.

Nuts may help you lose weight and reduce the risk of developing type 2 diabetes and heart disease.

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.

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.

Example include:

• snack cakes 

• fast food

• frozen meals

• canned foods

• chips 

Ultra-processed 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 diet high in ultra - processed foods can contribute to obesity, type 2 diabetes, heart disease and other chronic condition.

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 disease and numerous other illnesses.

The most beneficial intake amount appears to be 3-4 cups per day, although pregnant people should limit or avoid the it completely because it has been linked to low birth weight.

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 addictive 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.

Studies show that people who eat fish regularly have a lower risk for several conditions, including heart disease, dementia, and inflammatory bowel disease.

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.

What's more, poor and is one of the strongest individual risk factors for weight gain and obesity. People who don't get enough sleep in fat, sugar and calories, potentially leading to unwanted weight gain.

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.

Good way to improve gut health include eating probiotic food like yogurt and sauerkraut, taking probiotic supplement -when indicated- and eating plenty of fiber. Notably, fiber server as a prebiotic, or a food source for your gut bacteria.