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      Eat more vegetablesEating a variety of vegetables each day has lots of health benefits, including reducing your chances of developing heart disease and some types of cancer. Dark green leafy vegetables and bright colored vegetables are loaded with vitamins, fiber and antioxidants and are low in calories.

       

       

Eat breakfast - People skip breakfast as a measure to control their weight. Research shows that eating breakfast can actually help you maintain a healthy body weight. Often times, skipping a meal results in an increased total caloric intake than if we just ate more frequently small portion throughout the course of the day.
      Cut out fat from the dietYou shouldn’t try to avoid all fat, because everyone needs some fat in their diet to be healthy. Try to reduce the amount of foods you eat that contains saturated fats, which can raise cholesterol and increase the risk of heart disease, can be found in cheese, butter, cakes, biscuits, pastries, sausages, doughnuts, etc.
   
      Snack on healthy foodsWhen you feel like snacking, pick up a fruit instead of chips or cookies. Similar to vegetables, fruits are high in antioxidants and fiber and low in calories.
Stop adding salt to foods Eating too much salt can raise blood pressure and increase the risk of heart disease and strokes. It is a good idea to limit using salt at the table or during cooking and also get in the habit of checking food labels, as many processed foods are high in salt. Adult should try to eat no more than one teaspoon of salt each day.
      Cutting out sugarCutting out all sugar is almost impossible to stick to, as natural sugars can be found in foods such as fruits and vegetables. However, it is a good idea to cut down on sugary processed foods, such as sweets, biscuits and cakes.
   

 

 



 



Insulin resistance is a silent condition that increases the chances of developing diabetes and heart disease.

 


 


Metabolic syndrome is the name for a group of risk factors linked to overweight and obesity.

 


 



Polycystic (pah-lee-SIS-tik) ovary syndrome (PCOS) is a health problem that can affect a woman's menstrual cycle.

 
 





Obesity is a serious health problem. Two out of three American adults are overweight or obese.

 

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