Protect your heart and you’ll keep away cancer, too. People who follow at least six items on the American Heart Association (AHA) list of seven heart-healthy guidelines can cut their cancer risk by 51 percent.
Fight cancer and heart disease at the same time with these 7 simple tips:
- Keep on sweating – yes, guys and gals make sure you break a sweat
- maintain a healthy weight
- keep a healthy diet
- control your cholesterol
- keep your blood pressure low
- reduce your blood sugar
- don’t smoke
1. Keep on sweatin’. The AHA recommends at least 150 minutes of moderate exercise, or 75 minutes of vigorous exercise, per week.
2. Maintain a healthy weight. Log 8 to 9 hours of shuteye a night. In a recent University of Colorado study, people who snoozed for just 5 hours a night gained 2 pounds in 5 days. But when participants in the study increased their sleep time to 9 hours, they ate fewer calories and didn’t experience the weight gain.
3. Stick to a healthy diet. You can start by shopping smarter.
4. Control your cholesterol. Stock up on almonds. Research in the Journal of the American Dietetic Association shows that just a handful of almonds not only lowers your cholesterol, but will also provide a powerful dose of Vitamin E.
5. Lower your blood pressure. Take a walk during lunch. In a study in Hypertension, people with a family history of high blood pressure had a 34 percent lower risk of developing the disease if they met the AHA’s recommendation of brisk walking for at least 150 minutes a week.
6. Reduce your blood sugar. Eat small snacks every 2 to 3 hours. Frequently munching helps prevent drops in blood sugar, which can lead to sugar binges, says Keith W. Berkowitz, M.D.
7. Steer clear of cigarettes. To quit smoking, get hooked on endorphins. Research in Addiction found that people who exercise when they crave cigarettes are more likely to overcome the urge to smoke.
Article first appeared on Men’s Health: Fight Cancer AND Heart Disease at Once
Photo by Yogendra Singh: https://www.pexels.com/photo/man-walking-near-body-of-water-1466852/
