Seven Simple Steps for Healthier life

1. Check blood pressure

High blood pressure is a significant risk factor for heart diseases and stroke. High blood pressure (also known as hypertension) is when your blood pressure, the force of the blood flowing through your blood vessels, is constantly too high. When your blood pressure stays within healthy limits, it reduces stress on your heart, arteries, and kidneys, keeping you healthy for longer. Almost half of American adults have high blood pressure. Recommended blood pressure: 120/80 mm Hg. techwadia

2. Control your cholesterol 

High cholesterol contributes to plaque formation, clogs your arteries, and leads to heart disease and strokes. "When you control your cholesterol, you give your arteries the best chance to stay clear of blockages,"

Cholesterol is a waxy substance. It is not inherently "bad." In fact, your body needs it to build cells. But too much cholesterol can be a problem.

Cholesterol comes from two sources. Your liver makes all the cholesterol it needs. The rest of the cholesterol in your body comes from foods of animal origin. For example, whole meat, poultry, and dairy products contain cholesterol, called dietary cholesterol. redditbooks

• HDL = GOOD: High-density lipoproteins are called "good" cholesterol.

• LDL = BAD: Low density lipoproteins are called "bad" cholesterol.

HDL helps prevent LDL from sticking to artery walls and reduces plaque buildup. This process can reduce the risks of heart disease and stroke.

3. Reduce blood sugar

Most of the food we eat is converted into glucose (or blood sugar) which our body uses for energy. Over time, high blood sugar can damage your heart, kidneys, eyes, and nerves.

Diabetes is a disease that causes your blood sugar to rise. A fasting blood sugar (sugar) of 126 milligrams per deciliter (mg / dL) or more. A fasting blood sugar level of less than 100 mg / dL is recommended. The first step in controlling your blood sugar is understanding what causes your blood sugar to rise.

The carbohydrate and sugars in what you eat and drinks are converted into glucose (sugar) in the stomach and digestive system. Glucose can then enter the bloodstream. Insulin is a hormone produced in the pancreas that helps cells take up glucose from the blood and lower blood sugar.

In type 2 diabetes, glucose builds up in the blood instead of entering cells because: The body develops "insulin resistance" and cannot effectively use the insulin it produces. The pancreas gradually loses its ability to produce insulin. The result can be high blood sugar. superhealthiness

4. Stay active

"Living an active life is one of the most rewarding gifts you can give yourself and your loved ones. Simply put, daily physical activity increases the length and quality of life,"

Adults should have a weekly total of at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic exercise, or a combination of both, spread throughout the week. Children and teens should get at least 60 minutes of physical activity each day.

Tips to be more active:

• Be strong: Include muscle-building activities (resistance training or weights) at least twice a week.

• Add Intensity - Increase time, distance, amount of effort for more benefits.

• Sit down less: get up and move around during the day.  tophealthfitnesstips

5. Eat better

Eating healthy is one of the best weapons in the fight against heart disease. When you eat a heart-healthy diet, you increase your chances of feeling good and staying healthy for life.

• ENJOY: vegetables, fruits, whole grains, beans, legumes, nuts, vegetable protein, lean animal protein, skinless poultry, fish

• LIMIT: sugary drinks, sodium, processed meats, refined carbohydrates such as added sugars and processed grain foods, whole dairy products, eggs, highly processed foods, tropical oils.

6. Lose weight

"When you maintain an adequate weight, you reduce the load on your heart, lungs, blood vessels and skeleton," "You give yourself the gift of an active life, you lower your blood pressure, and it also helps you feel better. "

How to control weight:

Keep track: Understanding how many calories you consume and your activity level can help you identify the changes you want to make. To lose weight, you need to burn more calories than you eat.

Cut calories by Keeping track of what and how much you eat can help you know if you're eating out of habit, stress, or boredom rather than genuine hunger.

Increase Calories Burned - An activity tracker can help you keep track of how much physical activity you are doing.

Know your body mass index (BMI): Your BMI is a numerical value of your weight about your height. This can help you know if you are at a healthy weight. A BMI of less than 25k / m2 is recommended.

Tips for success:

Portion Control - Learn about portion sizes and how much you could actually eat.

Be Active - Sit less, move more, and add intensity to burn more calories and improve your overall health.

Eat Smart - Eat a healthy diet that emphasizes vegetables, fruits, whole grains, beans, legumes, nuts, plant protein, lean animal protein, and fish. Limit sugary drinks, processed meats, refined carbohydrates like added sugars and processed grain foods, whole-grain dairy products, eggs, highly processed foods, tropical oils like coconut and palm, and sodium. Make intelligent substitutions when cooking, snacking, and dining out.

Seek Help - If you can't lose weight on your own, talk to your healthcare provider.

7. Stop smoking

Cigarette smokers are at a higher risk of developing cardiovascular disease. If you smoke, quitting is the best thing you can do for your health. The first step in quitting smoking, vaping, and using tobacco is to understand the risks and effects on your health and that of your family:

Smoking is the most preventable cause of death in the United States. It is linked to about one-third of all deaths from heart disease and 90% of lung cancers.

Cigarettes, e-cigarettes, and tobacco products contain many toxic chemicals, as do smoke, vapors, and liquids. fashionglee