Healthy habits don't have to be a challenge, nor do they have to take a big chunk out of your day. Many changes to your daily routine can take less than a minute but can add up to big results. Try these nine healthy habits than you can do in a minute or less.
 

• Choose fish over beef. Hundreds of studies show that eating too much red meat, pork, or cured meats is bad for your heart and increases the risk of colon cancer. But eating fish twice a week can lower your risk of having a fatal heart attack by more than a third, as well as reduce your risk of cancer.
 

• Pour a glass of red wine. A few glasses of red wine every week protect against many ailments of aging such as Alzheimer's, cardiovascular disease, cancer, and Type 2 diabetes. It prevents heart disease by increasing levels of HDL— the good cholesterol — and guards arteries against damage. Red wine slashes the risk of some cancers, including lung and colon, by as much as two-thirds. Researchers believe one of the main active ingredients in red wine is the resveratrol, a compound found in the skin of red grapes that acts as an antioxidant and is anti-inflammatory.
 

• Microwave the kitchen sponge. The kitchen often harbors more disease-causing bacteria than a toilet seat, and the sponge is one of the worst offenders says Dr. Charles Gerba, a.k.a. Dr. Germ, a professor at the University of Arizona. He recommends microwaving the kitchen sponge on high for 30 seconds.
 

• Take a multivitamin. Make sure you're getting at least the minimum amount of vitamins and minerals by taking a good multivitamin. Deficiencies are connected with the common cold, osteoporosis, heart disease, cancer, and even Alzheimer's. For instance, studies have shown that the lack of a single B vitamin — B12 — can raise the risk of dementia and memory loss, but British scientists found that people with mild cognitive impairment (MCI) who took high doses of B6, B12, and folic acid slowed brain shrinkage by 90 percent.

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 • Buckle your seat belt. About 40,000 people die each year in traffic accidents, according to the University of Oklahoma, and half of those deaths could be prevented by taking a few seconds to buckle up. You can also save yourself a lot of pain if you're injured — if you're not wearing a seat belt and your car crashes at 30 mph, you'll feel the same impact as if you fell three stories.
 

• Enjoy a square of dark chocolate. British researcher found that people who eat chocolate live longer than those who don't. Recent studies have shown that eating a square or two of dark chocolate several times a week can reduce the risk of heart disease, improve memory in seniors, help the body metabolize glucose effectively, and combat stress and depression.
 

• Take a deep breath. Stopping to take a series of deep breaths throughout the day will calm your mind and melt away stress. Inhale through the nose as you count to four, then exhale to a count of four several times. Designate specific times throughout the day to try this "equal breathing" technique," such as every time you end a phone call or step away from your desk.
 

• Rinse your mouth following meals. Studies have shown that acidic foods soften enamel. Brushing immediately can hasten enamel erosion, so you should wait at least 30 minutes. In the meantime, rinse your mouth with water or unsweetened tea to reduce germs as well as provide a protective source of fluoride.
 

• Sleep on your left side. A study published in the journal CHEST found that as many as 25 percent of Americans suffer from heartburn at night, and the number is even higher in those who have chronic heartburn. But due to the way the body's designed, perhaps because right-sided sleeping relaxes the lower esophageal sphincter and allows acid to flow backwards into the esophagus, sleeping on your left side reduces heartburn.