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  For example, research by the American Heart Association found that people who eat more whole grains are less likely to develop heart disease, stroke, and diabetes. This means that taking an action as simple as switching to whole-grain cereal can help you maintain a healthier lifestyle. Today, we're going to explore 10 small changes you can make that will produce long-lasting results.

  #1: Take A Moment To Check Your Posture

  Research has shown that better posture can lead to increased confidence levels, more energy, improved mood, easier breathing, and fewer headaches. All you need to do is take a few seconds to improve your body positioning. For example, if you sit at a desk all day for work, poor posture can cause issues for your head, eyes, and back. Just take a moment to place your feet flat on the floor, push your shoulders back, and straighten your back flat against the back of your chair. Improving your posture throughout your day is one of the easiest ways to improve your health.

  #2: Stop Drinking Your Calories

  Cutting down on calorie consumption can be a struggle. However, there is a simple way to save you 100 or more calories a day. Simply cut out one sugar-sweetened soda or beverage from your daily diet. 100 calories may sound small, but this can add up over time. In fact, cutting 100 calories by not drinking a sugary drink can result in you losing roughly 10 pounds a year. Furthermore, research from the CDC has revealed that if every American cut back 100 calories a day for 3 years, we could prevent over 57 million potentially fatal cases of heart disease, cancer, and diabetes.

  #3: Go For A Short Walk

  These days, most of us lead busy lives that take us constantly from one thing to the next. However, most of us can also spare 10 minutes for a health-improving walk. Short walks done every day can build stamina, improve your heart's health and burn calories. Don't have any nature trails near you? Skip the elevator. Going up and down floors of a building using the stairs can be another easy way to get your blood flowing and exercise your legs.

  #4: Start The Day Right - Eat A Great Breakfast

  Although you may think that cutting calories by skipping breakfast is a good idea, the data shows that breakfast eaters tend to weigh less and have better diets. As we have already mentioned, adding whole grains is a good idea. Fruit can also be a winning addition to any breakfast in the form of a parfait or even simply some yogurt with fruit in it. A great breakfast is high in fiber and protein and will keep you full until lunchtime.

  #5: Try To Get To Bed Earlier

  Most of us aren't getting enough sleep. Humans need seven or more hours of sleep to stay healthy. A lack of sleep can negatively impact your weight and can increase your risk of heart attack or stroke. By contrast, just going to bed 10 to 15 minutes earlier than normal can bring a variety of health benefits, including a stronger immune system, easier weight control, and improved month.

  #6: Watch Your Weight

  Good weight management doesn't require dramatic calorie cuts and daily gym routines. It can start by simply monitoring your weight and trying to avoid gaining extra pounds. Even small weight gain can result in problems down the road. Weight loss can lower your blood pressure, improve your mobility, and improve your blood cholesterol. Experts recommend setting small goals. For instance, losing just 5 to 10 percent of your body weight can result in massive health benefits. One of the ways to get started with a new weight loss regimen is to just simply to start recording what you eat each day. Sometimes, just writing it down can help you to start eating less.

  #7: Eat More Fish

  Adding some seafood to your diet is yet one more simple way to start living a healthier lifestyle. Fish is rich in omega-3 fatty acids that can reduce anxiety, improve eye health, and fight inflammation. It is also an excellent source of several different minerals our bodies need, including iron, potassium, and zinc. One of the easiest ways to add fish to your diet is to use it in sandwiches. Tuna or salmon sandwiches can be delicious and healthy.

  #8: Eat One Salad Per Day

  Salads are an excellent source of vegetables and fruits and can also help you eat less during the meal. Many salads are also rich in fiber and can also contain vitamin K, which can improve bone health. Spinach is excellent for muscle performance, and romaine lettuce can improve the health of your heart. Many Americans do not get enough water each day. Salads can be an excellent way to help solve that problem as they often contain a great deal of water.

  #9: Add Protein To Your Meals

  Many Americans do not get enough protein in their diets. This can lead to them feeling hungry more often. Don't turn to junk food, and instead, find ways to incorporate protein-rich foods into your meals. Examples of protein-rich foods include meat, poultry, fish, and eggs.

  #10: Eat Calcium-Rich Foods

  Calcium is critical for bone health. Try adding seeds, beans, lentils and leafy greens to your diet. Yogurt and other dairy products in moderation are also great sources of calcium. Try to consumeat least 1,000 mg of calcium per day.

  These are just a few of the many actions that can improve your health and wellness. If you'd like to learn more, check out our blog.

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