One of the best ways to ward off cardiovascular ailments is to make sure you consume enough fiber, namely the polyunsaturated fatty acid variety. In addition to the standard three to five servings per day, the average US resident should aim to ingest five to ten grams of soluble fiber per day. Although it seems like an easy task, soluble fiber can be an important nutrient for the human body. This is because a high-cholesterol diet is well-known to be one of its main causes. The aforementioned three to 5 grams per day is an insignificant feat. The feat was not achieved without some sacrifice. For the most part, the unrelenting caloric nasties stifle the feisty to a degree. The good news? There are many reliable, non-statist ways to lower the chance of having a cardiac episode. The most effective strategies are exercise and diet. It is worth it to have a second opinion on any prescription medication. Depending on your specific needs, you'll find that your physician will be able to provide you with the best advice and most suitable treatment.
FAQ
How much should I weigh for my height and age? BMI calculator & chart
A body mass index calculator (BMI) is the best way to find out how much weight you should lose. A healthy BMI range lies between 18.5 and 24,000. Aim to lose 10 pounds per month if your goal is to lose weight. Simply enter your height, weight and desired BMI into the BMI calculator to calculate it.
Check out this BMI chart to determine if you are overweight or obese.
How to measure body fat?
A Body Fat Analyzer (BFA) is the best method to measure bodyfat. These devices are used for measuring the percentage of body fat in people who want to lose weight.
How often should you exercise?
For a healthy lifestyle, exercise is vital. However, there isn't a set amount of time you must spend working out. The key is to find something that you enjoy and to stick with it.
If you work out three times a week, then aim to complete 20-30 minutes of moderate intensity physical activity. Moderate intensity means you'll be breathing hard long after you're done. This type of exercise burns approximately 300 calories.
If you prefer to walk, go for 10 minute walks four days a week. Walking is low-impact, easy on the joints, and it's very gentle.
If you'd rather run, try jogging for 15 minutes three times a week. Running is a great way of burning calories and building muscle tone.
Start slow if it's your first time exercising. You can start with only 5 minutes per week of cardio. Gradually increase the time you do cardio until your goal is reached.
What's the difference between a virus & a bacterium?
A virus can be described as a microscopic organism incapable of reproducing outside its host cell. A bacterium can be described as a single-celled organism which reproduces by splitting in two. Viruses are very small (about 20 nanometers) while bacteria are larger (up to 1 micron).
Viruses are usually spread through contact with infected bodily fluids, including saliva, urine, semen, vaginal secretions, pus, and feces. Bacteria can easily be spread from direct contact to contaminated objects and surfaces.
Viral infections can also be introduced to our bodies by a variety of cuts, scrapes or bites. They can also enter the body through the nose and mouth, eyes, ears or rectum.
Bacteria can get into our bodies through cuts, scrapes and burns, insect bites, or other skin breaks. They may also enter our bodies from food, water, soil, dust, and animals.
Both bacteria as well as viruses can cause illness. However, viruses cannot reproduce within their hosts. They only infect living tissues when they cause illness.
Bacteria may spread to other people and cause sickness. They can infiltrate other parts of the body. To kill them, we must use antibiotics.
What is the difference between sugar and fat?
Fat is an energy source that comes directly from food. Sugar is naturally found in fruits and veggies. Both fats as well as sugars contain the same amount of calories. But fats are twice as calories as sugars.
The body stores fats and they can lead to obesity. They may cause cholesterol buildup and lead to strokes or heart attacks.
Sugars provide instant energy and are rapidly absorbed by the body. This causes blood glucose levels to rise. High blood glucose levels can be dangerous because it increases the risk of developing type II diabetes.
Why do we need to have a healthy lifestyle?
Healthy living can lead to a longer and happier life. Healthy eating habits, regular exercise, healthy sleep habits, stress management, and good sleep habits can help to prevent heart disease, stroke, diabetes, cancer, and other serious diseases.
A healthy lifestyle will improve our mental well-being and help us deal better with everyday stresses. Having a healthy lifestyle will also boost our self confidence and help us look and feel younger.
Statistics
- According to the Physical Activity Guidelines for Americans, we should strive for at least 150 minutes of moderate intensity activity each week (54Trusted Source Smoking, harmful use of drugs, and alcohol abuse can all seriously negatively affect your health. (healthline.com)
- This article received 11 testimonials and 86% of readers who voted found it helpful, earning it our reader-approved status. (wikihow.com)
- WHO recommends consuming less than 5% of total energy intake for additional health benefits. (who.int)
- In both adults and children, the intake of free sugars should be reduced to less than 10% of total energy intake. (who.int)
External Links
How To
Ten tips for a healthy lifestyle
How to maintain a healthy lifestyle
We live in an era where it is difficult to get enough rest, we eat too often, drink too much alcohol, and use cigarettes. We don't properly care for our bodies.
When you work full time and have to balance your exercise and diet regimens, it can be hard to create a healthy lifestyle. It's even more difficult when you're stressed because your mind tells you that it is impossible to handle this situation so you start feeling guilty about it and give up.
It is possible that your body is experiencing problems. You should see a doctor and ask him/her what he/she thinks about your current condition. If nothing is abnormal, it might be stress due to your job.
Some people believe that their job allows them to exercise regularly, or they have friends who support them in staying fit. These people are truly lucky. They don't have problems. They have everything under control. I wish every person could be like them. Unfortunately, many of us don’t know how to manage our personal and work lives. Many people end up with bad habits which eventually lead to diseases such as heart disease, diabetes, cancer and many others.
Here are some ways to improve your daily life.
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Sleeping 7 hours a night minimum, 8 hours maximum is the ideal amount. This includes proper sleeping postures and avoiding caffeine in the hours before bed. Caffeine blocks melatonin hormones which makes it difficult to fall asleep. Make sure your bedroom's dark and clean. Make sure that you use blackout curtains especially if you are working late at night.
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Eat well - Have breakfast every morning. Avoid sugary foods, fried foods, and white breads. Lunch should include fruits, vegetables, and whole grains. It is recommended that afternoon snacks be high in fiber and protein, such as nuts and seeds, beans, fish, and dairy products. Avoid junk food like chips, candy bars, cakes, sodas, and cookies.
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Get enough water. Many people don't get enough. Water is good for us. It helps us lose more calories, keeps the skin soft and youthful, improves digestion, and flushes out toxins. You can lose weight by drinking six glasses of water per day. Your urine color is the best way to determine your hydration levels. Dehydrated means yellow; slightly dehydrated means orange; normal means pink; overhydrated means red; clear means highly-overhydrated.
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Exercise - Regular exercise has been shown to reduce depression and increase energy levels. Walking is a simple exercise that can improve your mood. Even though walking looks simple, it requires effort and concentration. Your brain needs to concentrate on walking, while taking deep breaths and slowing down. A 30 minute walk at a moderate pace for about 100 calories can burn between 100-150 calories. Start slow and build up gradually. Stretching is key to preventing injuries.
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Positive thinking is vital for mental health. When we think positively, it creates a happy environment within ourselves. Negative thoughts drain energy and can cause anxiety. Keep your motivation high by focusing on the things you want to do. You don't have to take on all of the new tasks at once. Break them down into small steps. Be aware that you will fail at times, but don't despair. Just get back up and start over.
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You must learn to say No - Too often we get so busy we forget how much time is wasted on things that are not important. It is important for you to know when to say no. Saying 'no' does not mean being rude. Simply saying "No" does not mean you are rude. You can always find other ways to complete the job later. Set boundaries. Ask someone to help. Delegate the work to someone else.
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Take care to your body. Eat healthier foods to boost metabolism and shed extra weight. Avoid eating anything heavy or oily as they can raise cholesterol levels. You should eat three meals and two snack each day. You should consume around 2000 - 2500 calories per day.
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Meditate – Meditation is an excellent stress reliever that can also reduce anxiety. Relax your mind by sitting still with closed eyes. This exercise will improve your ability to think clearly and help you make decisions. Meditation regularly can make you happier and calmer.
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Do not skip breakfast. Breakfast is the most important meal of each day. Skipping breakfast can lead to eating too much lunch. You don't have to wait until noon to enjoy a healthy breakfast. Breakfast boosts energy and helps to manage hunger.
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Eat clean food - Food affects our moods more than we know. Avoid junk food and any food products that contain artificial ingredients or preservatives. These foods make your body feel acidic, and can cause you to crave them. Fruits and vegetables are rich in vitamins and minerals that improve overall health.
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