These healthy and affordable foods help with weight loss and reduce risk of heart disease

What did the study show

American researchers have identified two key foods that may be the secret to effective weight loss. A variety of foods, such as nuts, chicken, and pork, positively impact health by providing fiber and protein.

Professor Manabu T. Nakamura, a leading researcher at the University of Illinois, emphasized that dietary diversity is crucial for people on a diet.

The research project lasted a full year and involved 22 participants who attended educational sessions and used the data to make informed decisions on their weight loss journey.

By the end of the 365 days, 41% of participants had lost more than 5% of their body weight, a success attributed to increased fiber and protein intake.

In many cases, this involved increasing fiber intake to around 20 grams and protein intake to 80 grams per day.

The expert noted that for diets and weight loss to be effective, it's essential to increase protein and fiber consumption while reducing calories.

Healthy foods

Fruits like avocado, banana, and kiwi are excellent sources of fiber. However, fiber can also be obtained from grains, pasta, seeds, and other foods.

Consuming these foods not only aids in weight loss but may also reduce the risk of stroke, type 2 diabetes, and heart disease.

At the same time, protein found in lean meats, fish, eggs, and cheese is also a key component of a balanced diet. It benefits bones and may even help lower blood pressure.

Here are some tips to help manage your diet for better heart health:

• use a smaller plate to control portion sizes;
• eat more low-calorie, nutrient-rich foods like fruits and vegetables;
• consume fewer calorie-dense, high-sodium foods;
• monitor the number of servings you consume.

Earlier, we reported on 10 foods that can improve memory.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.