40 Health Resolutions Doctors Want You to Keep in 2019

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26. Focus on whole foods

“The benefits of eating whole foods instead of processed foods, which are often leached of the essential vitamins and nutrients all bodies need, can make a drastic difference on weight and overall health,” Conte-Russian said. Another important factor to consider is the amount of calories that are being ingested, he noted. “It is often the case that when eating processed foods, compared to whole foods, the amount of calories consumed per actual amount of food ingested is significantly higher, which in turn can result in significant weight gain and obesity.”

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27. Add vegetables to meals

Most people’s resolutions are about losing weight, but so many factors play a role in that massive and broad goal. “You have to have smaller, manageable goals,” Pidich said. One of the most important of them is to eat more vegetables. “They should be 50% of your plate.” The benefits extend beyond waist size. The dietary fiber in veggies is linked to lower risk of cardiovascular disease as well.

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28. Eat less meat

A lot of people are succeeding in keeping this resolution. A study conducted by Johns Hopkins Center for a Livable Future found that two-thirds of American consumers have intentionally reduced their meat consumption without becoming vegetarian or vegan. Aside from the environmental benefits of eating less meat, some of the physical benefits include weight loss, lower blood pressure, and lower risk of diabetes and cancer. The World Health Organization has classified processed meats as carcinogens.

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29. Quit smoking

“There is no level of smoking that’s good. Period. There is no such thing as ‘but I smoke only a few days a week,'” Casale said. The ill effects of smoking are well established and include increased risk of several cancers including cancer of the lung, mouth, throat, and esophagus. “Smoking also increases the risk of heart attack and stroke and can also lead to emphysema and chronic breathing problems,” Conte-Russian said.

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30. Quit vaping, too

“For starters, it is still nicotine being inhaled thus it is addictive,” Conte-Russian said. Regular nicotine use can also lead to elevated blood pressure. Additionally, the mixing agents that are used can cause inflammation to the lungs, he noted. Casale added that regardless of how many flavors have been added to make people think it’s safe, the body still has less oxygen, which has been replaced by fumes in the lungs.