If you’re looking for tips on staying healthy, one of the best tips you should take to heart is to eliminate risk factors that increase your likelihood of developing health issues in the future.
Your best strategy is to be proactive and take steps to prevent getting sick in the first place. This means eliminating risky behaviors and bad habits, such as smoking and eating a steady diet of super-sized double-cheeseburger meals, which are harmful to your health.
By replacing bad habits with healthy ones, you can reduce your risk of developing health problems down the line while improving your chances of enjoying better health well into your future.
The following health risks are ones that you can do something about, so start taking steps today to eliminate these risk factors from your life:
High blood pressure (hypertension) is one of the major health crises facing America today. According to the Centers for Disease Control (CDC), an estimated 67 million Americans have hypertension. That’s one in every three adults, and less than half of them have their blood pressure under control.
One in five adults with hypertension doesn’t even know they have it because there aren’t usually any outward signs or symptoms of the condition. That’s why it is often called the “silent killer” because it can go undetected and untreated for years, meanwhile wreaking havoc on your health and putting you at risk of serious health issues that can even be life-threatening.
Blood pressure is the measurement of your blood’s force against arterial walls as it is pumped throughout your body. It’s typical for blood pressure to fluctuate to some degree throughout the day due to various factors such as stress, physical activity, diet, etc. But when blood pressure stays elevated for an extended period of time, it can damage your heart, arteries, blood vessels and vital organs.
Blood pressure is recorded in two numbers. The first is the systolic pressure, which is the amount of pressure in your blood vessels when your heart beats. The second is the diastolic pressure, which is the amount of pressure when your heart is at rest between beats. Both systolic and diastolic numbers are measured in millimeters of mercury (mmHg).
Generally, normal blood pressure is 130/85 mmHg or lower, and high blood pressure is 140/90 mmHg or higher. Blood pressure that falls between these numbers is considered prehypertension, meaning a person is at serious risk of developing high blood pressure.
To help normalize your blood pressure, the National Heart, Lung and Blood Institute (NIH) recommends these tips on staying healthy:
Eat a healthy diet that is low-fat, low-cholesterol and low-salt
Maintain a healthy weight
Stay physically active by exercising regularly
Drink alcohol in moderation
Cholesterol is a waxy substance that builds up in the arteries causing them to harden and block blood flow. Our bodies need some cholesterol to function properly, but with today’s typically unhealthy modern diet, we consume way too much, and it is causing hundreds of thousands of cardiovascular disorders, heart attacks, strokes and deaths each year. Of those who survive, many often suffer some form of disability.
The CDC estimates that 71 million American adults (about 34% of the adult U.S. population) have high cholesterol—the “bad” low-density lipoprotein (LDL) kind of cholesterol. And of those who have the condition, less than half of them are being treated for it. The CDC says only one in three has their cholesterol level under control.
It has been proven that lowering cholesterol can reduce your risk of heart attack, needing heart surgery or angioplasty, or worse, dying from a heart condition.
Good ways to lower cholesterol include eating a healthy diet, not smoking and exercising regularly. For the average adult in good health, the American Heart Association recommends the following dietary tips on staying healthy:
• Limit fat consumption to a maximum of 30% of your total daily calories, which should include:
Monounsaturated fatty acids — A maximum of 10-15% of daily calories.
Polyunsaturated fatty acids — A maximum of 8-10% of daily calories.
Saturated fatty acids and trans fats — A maximum of 10% of daily calories (less than 7% if you’ve had a heart attack, have a heart condition or have high cholesterol).
• Limit cholesterol consumption to less than 300 mg per day.
• Limit sodium intake to less than 2,400 mg per day.
• Don’t eat more than 3-4 egg yolks per week.
• Eat 6 or more servings of breads, cereals, pasta and starchy vegetables each day.
• Eat 5 or more servings of fruits and vegetables each day.
• Don’t eat more than 6 oz. of cooked lean meat, poultry or fish per day.
In addition, get the nutrients that are typically missing in the modern diet by taking a natural supplement such as Healthy Choice Naturals Cholesterol Care combines powerful nutrients found in nature, such as beta-sitosterol, guggul lipid, red rice extract, policosanol, beta glucan and soy isoflavones.
We all know that smoking is bad for us, but quitting is easier said than done. It can be a real hard habit to break, but there’s hope with Healthy Choice Naturals Kick Your Nic! 7-Day Stop Smoking Kit. It is specifically designed to address all the hurdles and struggles that smokers face when trying to quit, and it makes it possible to kick the habit for good in just 7 days.
Obesity: Drop those Extra Pounds
It’s no secret that maintaining a healthy weight is essential for your overall wellness. If you are overweight, you are putting your health at risk of countless health problems. That’s why it’s so important to drop those extra pounds by making better lifestyle choices, including eating a well-balanced diet of whole, natural, lean foods and getting plenty of regular exercise.
We all know how important it is to stay active and exercise regularly in order to maintain a healthy weight and stay physically fit. Make sure your lifestyle includes an exercise program and plenty of physical activities that you enjoy, such as bike riding, swimming, playing sports or gardening. An added bonus of staying active is that you’ll not only feel better, but you’ll look better too.
High Blood Sugar
Hyperglycemia (high blood sugar or glucose) occurs when your body doesn’t have enough insulin or when your body is unable to utilize insulin effectively. It is estimated that as many as 67 million people have diabetes . And of those, millions remain undiagnosed and don’t even know they have the condition.
The American Diabetes Association (ADA) says that signs and symptoms may include frequent urination, increased thirst, and high levels of sugar in the urine. A simple blood test can determine if you have high blood sugar or not.
Webmd.com says that a normal blood sugar level for an average adult is less than 100 mg/dL when fasting and less than 140 mg/dL two hours after eating. But for most healthy people, sugar levels may be even lower. During the day, blood glucose levels tend to dip the lowest just before mealtimes.
Blood sugar levels higher than the normal range may indicate either diabetes or a pre-diabetes condition, and you should see your practitioner.
To lower your blood glucose level, changes in your diet and exercise plan can often help. However, the ADA warns that if your blood glucose is above 240 mg/dl, you should check your urine for ketones with a simple test kit available over-the-counter at the drug store without a prescription. If you test positive for ketones, DO NOT EXERCISE because physical exertion could further elevate your blood glucose level.
Eliminating these 6 risk factors by changing your daily habits and making better lifestyle choices, you’ll be taking proactive steps to improve your health outlook for the future. For more tips on staying healthy or information about natural supplements for a lifetime of great health and vitality, go to http://shop.healthychoicenaturals.com.