Best Upper Body Exercise Pull Up
Eat a diet rich in fruits, vegetables, whole grains, and low-fat or fat-free dairy products. Eat five to nine servings of fruits and vegetables each day.
Eat several servings of high-fiber foods each day.
Eat two or more servings of fish per week; try a few servings of nuts and soy foods each week.
Choose unsaturated fats rather than saturated and trans fats.
Be physically active; do both aerobic exercise and strength training on a regular basis.
Achieve and maintain a healthy weight.
Develop effective strategies for handling stress and anger. Nurture old friendships and family ties, and make new friends; pay attention to your spiritual side.
1 Obtain recommended screening tests and follow your physician’s recommendations.
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• Don’t use tobacco in any form: cigarettes, spit tobacco, cigars and pipes, bidis and clove cigarettes.
• Limit consumption of fats, especially trans fats and saturated fats.
• Limit consumption of salt to no more than 2300 mg of sodium per day (1500 mg if you have or are at high risk for hypertension).
• Avoid exposure to environmental tobacco smoke.
• Avoid excessive alcohol consumption no more than one drink per day for women and two drinks per day for men.
• Limit consumption of cholesterol, added sugars, and refined carbohydrates.
• Avoid excess stress, anger, and hostility.
Heart Association and the 2010 Dietary Guidelines Advisory Committee recommend that sodium intake be reduced to no more than 1500 mg per day for all Americans.
• Alcohol. Moderate alcohol use may increase HDL cholesterol; it may also reduce stroke risk, possibly by dampening the inflammatory response or by affecting blood clotting. For most people under age 45, however, the risks of alcohol use probably outweigh any health benefit. Excessive alcohol consumption increases the risk of a variety of serious health problems, including hypertension, stroke, some cancers, liver disease, alcohol dependence, and injuries.