"Heart disease ranks as the No. 1 killer in the US, and nearly 26 million Americans suffer from diabetes." This data is really alarming and it's high time all of us start caring about our health before these life threatening diseases ruins our Life. If you don't want to start your day with a handful of pills or an injection for the rest of your life, you need to change your lifestyle and cut off all unhealthy habits.
Tips to avoid diseases like "heart attack" and "diabetes"
1. Forget fast food and switch to super-size salads, bean-and-veggie soups, whole grains and fruit. Salad should be full of leafy greens and other fresh vegetables, topped with oil-free salad dressings. More than 100 studies have documented that healthy diet benefits in reducing the risk of Type 2 diabetes and heart disease.
2. You will be surprised to know that for the average American, one in every five calories consumed comes from a beverage, thus eliminate empty-calorie drinks. Cutting out sugar-dense soft drinks, 1 percent, 2 percent and whole milk, and even fruit juices will really help. Rather than drinking fruit juice, eat your fruit.
3. "Stay active" is the key mantra. More you keep yourself physically active, more energetic you will feel. The best way to stay active is walk an extra mile a day. Exercise also helps keep blood sugar under control with less insulin.
4. Too much salt can develop high blood pressure, which dramatically increases your risk of cardiovascular events like strokes and heart attacks. Huge amounts of salt have snuck into all kinds of foods on the supermarket shelves and restaurant menus. While grocery shopping, buy foods in which the milligrams of sodium in a serving size do not exceed the calories.
5. Too much saturated fat, found in red meats and whole-milk dairy products, will raise your blood cholesterol, so go for lean protein. The best fats for your heart are omega-3s, found in fish.
6. Stress is something killing each one of us everyday bit by bit. Don't let it control you and your health, control stress. One study found that people who didn't take annual vacations were 32 percent more likely to die of heart disease. So, occasionally take a break from your work and plan a stress free relaxing holiday for mental peace and better health. Take enough sleep, meet with friends and loved ones and spend some quality time doing work of your own interest. These small techniques can help to keep your health in proper shape.