If you have high blood pressure, you can lower it with small lifestyle changes. Work with your doctor to develop a plan for lowering your blood pressure. Part of the plan may also include taking blood pressure-lowering medicine. However, your lifestyle changes will be just as important.

Path to improved health

How do tobacco products affect blood pressure?

The nicotine in cigarettes and other tobacco products causes your blood vessels to constrict and your heart to beat faster. This temporarily raises your blood pressure. When you quit smoking or using other tobacco products, you can lower your blood pressure. Stopping tobacco significantly lowers your risk of heart disease and stroke.

What about losing weight and exercising?

If you’re overweight, losing weight usually helps lower blood pressure. Regular exercise is a good way to lose weight. It also seems to lower high blood pressure even if you don’t lose weight. And even a 5 pound weight loss can bring down blood pressure significantly if you are overweight.

Is sodium really off limits?

Not everyone is affected by sodium. However, sodium can increase blood pressure in some people. Most Americans who have a healthy blood pressure should limit the sodium in their diet to 2,300 mg per day. African Americans, older adults, and people who have high blood pressure should limit the sodium in their diet to 1,500 mg per day. Your doctor may tell you to limit your sodium even more.

To lower your sodium intake, don’t add salt to your food. Check food labels for sodium. Some foods, such as potato chips, obviously have a lot of sodium. But you may not realize how much sodium is in food like bread, canned vegetables, soups, and cheese. Also be aware that some medicines contain sodium.

Do I need to quit drinking alcohol?

In some people, alcohol causes blood pressure to rise quite a bit. In other people, it doesn’t. If you drink alcohol, limit it to no more than 1 drink per day for women or 2 drinks per day for men. One drink is a can of beer, a glass of wine (4-5 oz.), or 1 shot (jigger) of liquor. If your blood pressure increases when you drink alcohol, it’s best to not drink any alcohol.

Does stress affect my blood pressure?

Stress may affect blood pressure. To combat the effects of stress, try relaxation techniques or biofeedback. These things work best when used at least once a day. Ask your family doctor for advice.

Do other health conditions cause high blood pressure?

A little more than half of people who have diabetes have high blood pressure too. Talk to your doctor about other health conditions that could be causing your high blood pressure.

How can I know if changing my lifestyle is helping?

One of the best ways to know if what you are doing is working is to see for yourself. Consider buying a home blood pressure monitor. Use it to see whether what you are doing is lowering your blood pressure numbers. Ask your doctor to recommend a monitor.

Even if doing the things mentioned in this article don’t decrease your blood pressure, they still will promote your overall health and are worth continuing.

Things to consider

Not lowering your blood pressure puts you at higher risk for certain diseases. These can include:

• Stroke
• Heart attack
• Heart failure
• Kidney disease
• Early death

Questions to ask your doctor

• What are the symptoms of high blood pressure?
• What is considered normal blood pressure?
• Can I lower my blood pressure through lifestyle changes alone?
• What are the side effects of blood pressure medicine?
• Could any medications I am taking raise my blood pressure?

Resources

Centers for Disease Control and Prevention: Manage High Blood Pressure

National Institutes of Health, MedlinePlus: Controlling Your High Blood Pressure

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Maintaining a healthy weight is critical to your overall health. When you are overweight or obese, you are at higher risk of developing certain conditions. These could include high blood pressure, type 2 diabetes, or heart disease. In fact, some health experts believe that being significantly overweight can increase your risk for complications from certain infections, such as the COVID-19 virus. But how do you know what your ideal weight is? One way to measure it is called BMI, or body mass index.

Path to improved health

Every person has a BMI. It is a number that estimates how much body fat you have. It is calculated using your weight and your height. It is a good way to see if your weight is healthy for how tall you are. There are many BMI calculators on the internet that you can use to see what your BMI is. There are also charts that can tell you what it is

You can even calculate it yourself:

• Multiply your weight in pounds by 703
• Divide that answer by your height in inches
• Divide that answer by your height in inches again

For example, take a man who weighs 200 pounds and is 6 feet tall (72 inches):

200 x 703 = 140,600

140,600 / 72 = 1,953

1,953 / 72 = 27.1

This man’s BMI would be 27.1.

A BMI that is low could mean you don’t have enough body fat and are underweight. A high BMI could mean that you have too much body fat and are overweight. To determine what your BMI means, use the following chart.

Another tool doctors can use to see if you are at a healthy weight is your waist measurement. This measures how much fat you have around your waist. Research has shown that higher levels of fat around your waist (sometimes called “belly fat”) increases your risk of developing obesity-related conditions, such as heart disease or type 2 diabetes.

For men, a waist measurement of more than 40 inches means they are at increased risk of developing obesity-related conditions. For women, a waist measurement of more than 35 inches means they are at higher risk of developing these conditions.

Things to consider

BMI is not always the best way to tell if you are at a healthy weight. There are some people whose BMIs may not be a good reflection of how much body fat they have. These include:

• Athletes or people with a muscular build.Athletes usually have more muscle than the average person. Muscle weighs more than fat. So an athlete’s weight will not be a good indicator of how much fat he or she has in their body. They will tend to have higher BMIs.
• Older adults. People tend to lose muscle mass as they age. So the elderly have more body fat than the average person. Their BMIs could be higher. It is often better for an older person to have a BMI of 25 to 27 instead of under 25. This can help prevent osteoporosis (thinning of the bones).
• Children. For children and teens, their BMIs also depend on their age and their sex. They have a different calculation for their BMI.
• Gender. Males generally have more muscle mass than females, so they often have a higher BMI.

Because of these limitations, BMI should only be used as a screening tool. This means it can be the starting point for a conversation with your doctor about your weight. It should not be used to determine if you are overweight or not. Often, if you have an elevated BMI and begin an exercise routine, you may also see an increase in your BMI or fail to reduce your BMI due to increase in muscle weight. In this case, watching to see if your clothes are fitting looser or waistline is dropping might be a better estimate of a healthy change rather than your weight on the scale.

Questions to ask your doctor

• Where does my BMI fall on the chart of what is a healthy weight for my height?
• Do the BMI calculators differ for men and women?
• What other factors tell you if I am overweight or not?
• Do I need to lose weight?
• What is the best way for me to lose weight?

Resources

Centers for Disease Control and Prevention: Body Mass Index (BMI)

National Heart, Lung, and Blood Institute: Calculate Your Body Mass Index

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It is common for people to be lacking in nutrients. This can happen if your body doesn’t get enough of one or more nutrients. You may have a nutrient insufficiency or inadequacy. An even lower level of lacking nutrients is called a deficiency.

There are two types of nutrients: macronutrients and micronutrients. Macronutrients include fats, protein, and carbohydrates. Micronutrients include vitamins and minerals. These substances give your body energy and help prevent disease.

According to the U.S. Department of Agriculture (USDA), many Americans don’t get enough potassium, calcium, and vitamin D. Many women who are menstruating or pregnant do not get enough iron and folate. Vegetarians, vegans, and older adults are at higher risk for not getting enough vitamin B12.

To find whether you are at risk for common nutrient shortfalls, download, print, and complete the questionnaire below. Discuss your answers with your family doctor.

Download the Nutrient Shortfall Questionnaire (1-page PDF file; both English and Spanish versions available)

Path to improved health

If your doctor determines you have a nutrient shortfall, they will work with you to improve your health. They also may refer you to a registered dietician.

You can get micronutrients through a variety of healthy foods. These include:

• Fruits
• Vegetables
• Whole grains
• Legumes (dried beans and peas)
• Nuts and seeds
• Low-fat and fat-free dairy products
• Lean meats and fish

Aim to get vitamins and minerals from fresh foods that you prepare yourself. This ensures that your body can absorb them properly. Eating a diet of healthy, fresh foods is better than taking a lot of supplements.

If you have a nutrient deficiency, be sure to eat foods that are good sources of that nutrient. You can find more information from the USDA about foods that are high in potassium, calcium, and vitamin D.

Iron and folate are especially important for menstruating or pregnant women. Good sources of iron are lean meats, poultry, and seafood. You can also get iron from foods such as white beans, lentils, and spinach. Good sources of folate are legumes, oranges, and spinach. If you are pregnant or trying to get pregnant, your doctor may suggest you take a vitamin supplement that contains iron and at least 400 mcg of folate.

Vitamin B12 is mainly found in fish, shellfish, meat, and dairy products. Older adults may have trouble absorbing vitamin B12 from their food. If you are 50 years of age or older, ask your doctor if you should take a vitamin B12 supplement.

Questions to ask your doctor

• Are there certain things that put me more at risk of having a nutrient shortfall?
• What are the symptoms or signs of having a nutrient shortfall?
• How do I know if my body is absorbing nutrients properly or not?
• What nutrients do I have a shortage of?
• Are there diet and/or lifestyle changes I can make to correct my nutrient shortfall?

Resources

American Academy of Family Physicians: Changing Your Diet: Choosing Nutrient-rich Foods

American Academy of Family Physicians: Nutrition: How to Make Healthier Food Choices

Health.gov: Dietary Guidelines for Americans

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It is up to us to take charge of our health. Focusing on your physical and mental health can prevent a lot of conditions and injuries that can lead to illness and death. Men have some different health care needs than women. Unfortunately, men need to pay more attention to their health, as they are more likely to:

• Smoke
• Drink more alcohol
• Make unhealthy or risky choices
• Delay regular checkups and medical care

The tips below can help men live long and healthy lives.

Path to improved health

Eat a variety of foods to balance your diet. Vegetables and fruits are key to getting the right nutrients. Include lean protein, such as fish and poultry, and high-fiber foods. Limit your intake of sugar, sodium (salt), and saturated fat.

Men should get at least 150 minutes of moderate activity each week. This could be walking, jogging, bicycling, or swimming. Sports, such as basketball and tennis count as well. Men also should do exercises to strengthen their muscles. This can lower their risk of falls and injuries. It is especially important as they age. Regular exercise helps with weight management. It can reduce the risk of cancer and certain health conditions, including heart disease, stroke, and diabetes. Increasing the amount of exercise each week can lead to weight loss.

There are other lifestyle changes men should make to maintain their health:

• Lose weight if you’re overweight.
• Don’t smoke or use tobacco.
• Limit how much alcohol you drink. Men should have no more than 2 drinks a day.
• Protect your skin from the sun.
• Manage your stress.
• Practice safe sex.
• Avoid risky or harmful actions or choices. Extreme sports and stunts increase your chance of injury or death. Wear seatbelts in moving vehicles. Wear helmets when riding bicycles and motorcycles. Always avoid texting while driving.

It is also important to consider mental health. To start, manage your stress levels. If you become anxious or depressed, get help right away. Treatment, in the form of therapy, medicine, and a support system, can improve your condition. If you have suicidal thoughts, call 988, the Suicide and Crisis Lifeline, which is answered around the clock.

Things to consider

Diet and exercise play big roles in your day-to-day health. They can help lower blood pressure and levels of bad cholesterol. However, preventive health care is more than that. It is about listening to your body and knowing how to prevent disease. The goal is to manage your health in a way that avoids health issues or catches them before they start

One way to go about this is to see your primary care doctor at least once a year for a routine checkup. Don’t just visit your doctor when you are ill. Another way is to stay on top of vaccines and screenings. Vaccines keep your immune system strong. Screenings find problems early and can lead to more successful outcomes. Below are some examples of vaccines and screenings for men. Talk to your doctor about other needs based on your health and family history.

• Every 6 to 12 months, get dental and eye exams.
• Every year, get a flu and COVID-19 vaccine.
• Every 1 to 2 years, get your blood pressure checked. Talk to your doctor about how often you should have your cholesterol levels tested. The results can help predict and prevent your risk of heart disease and diabetes.
• As an adult, get the Tdap vaccine. This protects against tetanus, diphtheria, and pertussis (whooping cough). Every 10 years after that, get the Td booster vaccine.
• Starting at age 50, get regular tests for colon cancer. Get it earlier if you have suspicious symptoms or a family history of colon cancer and colon polyps.
• Starting at age 55, men can be offered prostate cancer screenings with a prostate specific antigen (PSA) test based upon discussion of the risks versus benefits between you and your doctor.
• Around age 60, get vaccinated for conditions, such as shingles and pneumonia.

Health insurance plans cover preventive health care. This includes most screenings, vaccines, and visits. If you have a health issue, follow your doctor’s treatment orders. They are designed to relieve or remove symptoms and prevent the issue from getting worse.

Questions to ask your doctor

• What is the purpose of preventive health care?
• How do I know which shots and screenings to get, and when?
• How do I know what preventive services my health insurance pays for?
• Should I take any medicines, vitamins, or supplements to prevent illness or injury?

Resources

National Institutes of Health, MedlinePlus: Health Screening for Men

Office of Disease Prevention and Health Promotion: Men: Take Charge of Your Health

United States Department of Agriculture: MyPlate.gov

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Children need a certain number of calories to grow and develop. But if a child takes in more calories than he or she uses, the body stores these extra calories as fat. In children who are otherwise healthy, weight gain most often happens because a child takes in more calories than he or she uses.

Why is it important for my child to learn good eating and exercise habits?

Good nutrition and regular physical activity can help your child achieve and maintain a healthy weight. Teach your child good eating and exercise habits when he or she is young. Those good habits will continue to benefit your child as he or she grows into an adult. According to the USDA’s MyPlate program, staying fit helps prevent the health problems that being overweight or having obesity can cause later in life, including:

• Heart disease
• Diabetes
• High blood pressure
• High cholesterol
• Asthma
• Sleep apnea
• Some types of cancer
• Liver problems and arthritis (with severe obesity)

A child who is overweight or has obesity also may be teased or bullied about their weight. They may feel bad about their body or feel isolated and alone. These feelings can interfere with a child’s ability to learn, make friends, and interact with others.

It is important for parents to role model healthy behavior for their children. Be supportive as your child works to achieve a healthy weight. Use language that describes being healthy and strong. Avoid language that focuses on weight loss, dieting, and achieving a certain size. Most of all, be positive and encouraging.

Path to improved health

By teaching and encouraging healthy eating habits, you are giving your child important tools for a lifetime of healthy living. You can shape your child’s views on healthy eating by setting a good example.

Help your child make healthy food choices 

• Be a good role model. Choose healthy foods and snacks for yourself.
• Have healthy snacks (for example, fruits like apples and bananas, and raw vegetables like carrots and celery) readily available in your home.
• Include plenty of low-fat proteins, vegetables, and whole grains in the meals you make.
• Be persistent in your efforts to introduce healthy food options. Children are not always open to new things right away. If you continue to offer healthy choices, you will improve the chances that your child will develop healthy eating habits.
• Teach your child how to make healthy choices for school lunches.
• Avoid fast-food dining. If you do eat at a fast-food or sit-down restaurant, choose the healthiest options available.
• Forget the “clean plate rule.” Let your child stop eating when he or she feels full.
• Meet nutritional needs primarily from foods and beverages.
• Choose a variety of options from each food group.
• Pay attention to portion size.

How can I encourage my child to be more physically active?

As a parent or primary caregiver, you have a lot of influence on your child. Although you may not realize it, what you do affects the choices they make. If your child sees you being physically active on a regular basis, they will be more likely to be active, too.

Make physical activity part of your family’s normal routine. For example, you might take the dog for a walk together each morning or play basketball before dinner every evening. Find physical activities that you enjoy doing together as a family.

The American Academy of Family Physicians (AAFP) recommends that all children participate in physical activity for at least an average of 30-60 minutes a day. The AAFP encourages parents and schools to make physical activity a priority. Prolonged periods of physical inactivity should be discouraged in both the home and school.

Limit screen time

Limit your child’s screen time to no more than 1 to 2 hours a day. Screen time includes playing video or computer games, surfing the Internet, texting, and watching TV. Set a good example by limiting your own screen time, too.

Things to consider

Watch for any changes in your child’s usual eating or exercise habits. For example, does your child seem to be eating out of boredom, for comfort, or in response to other emotions? This is called emotional eating. Emotional eating can lead to weight gain. It may also be a sign that your child is struggling to deal with feelings like depression or stress.

Pay attention to the warning signs of an eating disorder. These include:

• Being overly concerned about calories
• Having anxiety about body weight
• Not eating at all
• Binge eating
• Exercising excessively

Eating disorders such as anorexia and bulimia are unusual in children, but they can occur. The risk increases as a child grows into a teen and young adult.

If you have any concerns about your child’s behavior, be sure to talk to your family doctor.

Questions for your doctor 

• How much should my child be eating?
• How often should my child be eating?
• What are the correct portion sizes for my child?
• How often should my child exercise?
• My child is a picky eater. How can I get him or her to eat more?
• My teen says he or she is always hungry. Can that be true?

Resources

The U.S. Department of Agriculture: MyPlate

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Good nutrition and exercise can improve your health and slow the progression of your HIV infection. Eating well and working out can maintain your energy level and reduce your risk of acute infection.

You might have trouble eating if you have sores in your mouth, diarrhea, nausea, or just a poor appetite (which are common complications with an advancing HIV infection). If you have trouble eating or exercising, talk to your doctor.

If you are receiving treatment for HIV, you should follow regular dietary and exercise guidelines, which including many of the ideas below. If you condition advances, you may need to take the steps recommended here that will optimize your health.

Path to improved health

A few simple steps can help you make sure your food is healthy and safe:

• Wash your hands with soap and water before you eat so you won’t get an infection from germs on your hands.
• Wash fruits and vegetables before you eat them or cook them.
• Wash your hands with soap and water after you touch raw fish, chicken, or meat to help prevent infection.
• Be sure that meat, eggs, and fish are well cooked before you eat them.

Here are some ways to add nutrition to your diet:

• Have high-calorie protein drinks or shakes. Adding powdered milk can increase the nutrition in other drinks.
• Drink 8 to 10 glasses of filtered water each day.
• Keep nutritious snacks on hand, such as nuts, fruit, and carrot sticks.
• Eat high-calorie foods if you’re losing weight.
• Call your doctor if you lose 5 pounds or more when you didn’t intend to.
• Talk to your doctor about taking a multivitamin every day. Take your multivitamin with a meal to help prevent an upset stomach.

How can I increase my strength?

Aerobic exercise such as walking will make you stronger. And it improves your mental health. It’s good to begin exercising slowly. Little by little, increase the amount of time that you walk. For example, you might start walking for 20 minutes 3 times a week. Then, after you get a little stronger, you can increase the walking time to 30 minutes 4 times a week. Talk with your doctor before you start.

Weightlifting is also a good way to increase your strength. Start by trying to do a weightlifting exercise with a weight light enough that you can lift it 10 times. Lifting it once is called a “repetition.” More than one repetition is called a set. Try to do 2 sets of 10 repetitions. Rest for 90 seconds between each set.

You don’t need to have fancy exercise equipment to do weightlifting. You can use soup or juice cans, books and other objects you have in the house. Start by lifting a weight that’s comfortable for you and doesn’t cause too much strain.

In the first week, do 1 or 2 different weight-lifting exercises for each body part once or twice in the week. Start with a small weight in each hand, perhaps 10 to 15 ounces (a can of soup or a can of beans), depending on the exercise. Each week, increase the number of exercises you do and the number of times you exercise. Rest for 1 to 2 days between exercise sessions. When you’re feeling sick, either exercise less or stop for a while.

Here are some other exercises you might try:

Dumbbell bench press (for your chest, shoulders and the back of your arms)

Lie on a bench on your back. Hold a dumbbell in each hand, with your hands lined up with your shoulders. Have the palms of your hands facing down (toward your toes). Lower the dumbbells until your elbows are below the bench. Don’t relax your arms at the bottom of this movement. As soon as your elbows are as low as they can go, move your arms up again to the starting position. Don’t “lock” your elbows at the top of the movement. (This means, don’t make your arms be exactly straight — leave a tiny little bend in your elbows.)

Remember: You can use cans of soup instead of dumbbells in these exercises. You can also use your body weight and do push-ups or squats if you don’t have any equipment.

Crunches (for your abdomen)

Lie on your back on the floor. Keep your feet on the floor and your knees bent. Fold your arms across your chest. Raise just your head and shoulders from the floor. This is a small and slow movement, like a curl. Your back stays on the floor. Slowly lower your head and shoulders back to the floor. When you are curling your head up, keep your chin up and your eyes looking at the ceiling. You can add resistance to this exercise by holding a weight on your chest.

Upright row (for your shoulders, upper back and the front of your arms)

Hold a dumbbell in each hand. Let your arms be almost straight and resting on the front of your thighs. Your palms should face toward your legs. Now pull the dumbbells up to the level of your shoulders. Your elbows should go up first. When your elbows are about even with your ears, lower the dumbbells to your thighs again. Keep your knees bent just a tiny bit. Don’t let yourself lean backwards.

Lunge (for the front and back of your legs and your buttocks)

Hold a dumbbell in each hand. Keep your arms down at your sides. Your palms should face your legs. Your feet should be even with your shoulders. Take a large step forward with your left leg. Lower your right knee until it’s 1 inch above the floor. Now straighten your left leg and step back to the starting position. Repeat on the other leg. Remember that the movement is up and down, not really forward. Keep your back straight and your head up. Don’t let yourself lean forward.

Things to consider

If you don’t have an appetite, try to eat your favorite foods. Instead of eating 3 big meals each day, eat 6 to 8 small meals. Drink high-calorie protein shakes with your meals or between meals.

If you have diarrhea, don’t eat fried foods and other high-fat foods like potato chips. Avoid high-fiber foods. Instead, eat bland foods such as bread, rice, and applesauce. Ask your doctor about taking nutritional supplements, such as Ensure.

If you have mouth sores, avoid citrus fruits like oranges and grapefruit. Avoid overly hot or cold foods. Don’t eat spicy foods. Try not to eat hard foods like chips and pretzels. Use a straw to drink liquids.

If you have nausea and vomiting, avoid drinking any liquid with your meals. Eat 6 to 8 small meals each day instead of 3 large meals. Eat foods with a mild flavor. Eat foods at a medium temperature, not too hot or cold. Drink nutritional supplements and sports drinks. Sit and relax for 30 minutes after you eat.

You should also avoid the following:

• Smoking and vaping
• Alcohol
• Drugs

Questions to ask your doctor

• Am I healthy enough to begin an exercise program?
• Are there certain foods I should be eating?
• Are there any diet supplements I should be taking?
• Are there other things I should be doing to boost my health?
• Is there anything else I can do to prevent complications/infections?
• Will the medicines I take affect my appetite?

Resources

American College of Sports Medicine: Being Active When You Have HIV/AIDS

Centers for Disease Control and Prevention: Healthy Living with HIV

U.S. Department of Veterans Affairs: Living with HIV/AIDS: Nutrition and Exercise

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Your heart is the center of your cardiovascular system. It is involved in many of the daily functions that bring your body to life. Having a healthy heart is vital to your overall health. Two of the simplest yet most important ways to help your heart health are through diet and exercise.

Path to improved health

Improving your heart health is easier when you know how to eat and how to exercise. Follow these tips to get the most out of your diet and exercise plan.

Diet

The foods you eat can affect your weight, your hormones, and the health of your organs, including your heart. Eating a healthy diet can help reduce the risk of heart disease and stroke.

• Choose healthy fats. Despite what you may have heard, some fats are good for you. When you use fats for cooking, choose monounsaturated fats, such as olive oil or canola oil. Avocados are also a good source of monounsaturated fat. Polyunsaturated fats and omega-3 fatty acids are also healthy choices. Polyunsaturated fats are found in nuts and seeds. Omega-3 fats are found in fish, such as tuna and salmon. In general, you should try to avoid trans fats. Trans fats are usually found in processed foods and snacks such as crackers or snack cakes. To see whether a food contains trans fats, look for the words “partially hydrogenated” on the ingredient label.
• Go whole-grain. Whole-grain breads or pastas are higher in fiber and complex carbohydrates. Choose them instead of white breads or regular pastas for sandwiches and meals.
• Eat plenty of fruits and vegetables. They contain fiber, vitamins, and minerals that are good for your body. They also add flavor and variety to your diet.
• Prepare meat healthfully. Baking, broiling, and roasting are the healthiest ways to prepare meat and poultry. Trim any outside fat or skin before cooking. Lean cuts can be pan-broiled or stir-fried.
• Don’t forget beans. Dry beans, peas, and lentils offer protein and fiber. Try substituting beans for meat in a favorite recipe, such as lasagna or chili.
• Choose low-fat dairy. Go for fat-free or low-fat versions of milk, yogurt, and cheese products.
• Pack in protein. Eat protein–rich foods, including fish, lean meats, skinless poultry, eggs, nuts and seeds, and beans.
• Try a diet. The DASH (Dietary Approaches to Stop Hypertension) eating plan is a heart-healthy approach that lowers blood pressure and bad cholesterol in your blood. Or try the Mediterranean Diet for another healthy approach to eating.

What should I NOT eat?

A heart-healthy diet limits some nutrients. These include:

Sodium. Flavor foods with spices or no-salt seasonings instead of salt. Watch out for prepackaged foods, sauces, canned foods, and processed foods. They can all contain a high amount of sodium.

Saturated and trans fats. Saturated fats are found in fatty meats, poultry skin, whole-milk dairy, butter, lard, and coconut and palm oils. Trans fats are found in some desserts, microwave popcorn, frozen pizza, stick margarines, and coffee creamers. Look for the words “partially hydrogenated oil” on the food label.

Added sugar. Sweetened drinks, snacks, and sweet treats are the main source of added sugars in the United States. These include sodas, sweetened coffee and tea, energy drinks, cakes, pies, ice cream, candy, syrups, and jellies. Limit these types of foods and drinks.

Alcohol. Limit your intake of alcohol. Men should have no more than 2 drinks a day. Women should have no more than 1 drink per day. Too much alcohol can raise your blood pressure and cause you to gain weight. It can also contribute to or worsen heart failure in some people.

How much should I weigh?

Talk to your family doctor about your ideal weight because every person is different. If you’re overweight, the extra pounds put extra stress on your heart. Losing weight can help your heart stay healthy. Remember that losing just 10% of your body weight will reduce your risks for diabetes and heart disease.

Exercise

Exercise makes your heart stronger. This helps it pump more blood with each heartbeat. This delivers more oxygen to your body. With more oxygen, your body functions more efficiently.

Exercise can also lower blood pressure. It reduces your risk of heart disease and reduces levels of LDL (bad cholesterol). Bad cholesterol can clog the arteries and can cause a heart attack. At the same time, exercise can raise levels of HDL (good cholesterol). HDL helps protect against a heart attack by carrying fatty deposits out of the arteries.

When combined with a healthy diet, exercise can speed up weight loss. Regular exercise builds lean muscle, which burns more calories than fat. This helps you burn calories faster, even when you’re sitting still.

What’s the best type of exercise for my heart?

Aerobic exercise causes you to breathe more deeply. It makes your heart work harder to pump blood. Aerobic exercise also raises your heart rate (which burns calories). Examples of aerobic exercise include walking, jogging, running, dancing, swimming, and bicycling.

How much exercise do I need?

If you haven’t been exercising, try to work up to 30 minutes 4 to 6 times a week. Your doctor may recommend a different exercise regimen based on your health. Alternate exercise days with rest days or days you do a very different type of exercise. This will help prevent injuries.

How will I fit exercise into my busy schedule?

There are lots of ways to raise your heart rate during your regular day. Some examples include:

• Take the stairs instead of the elevator.
• Walk during a coffee break or lunch.
• Walk to work, or park at the end of the parking lot so you have to walk farther.
• Walk more briskly.
• Do housework at a quicker pace and more often (for example, vacuuming every day).
• Rake leaves, mow your lawn, or do other yard work.

Things to consider

Diet and exercise are an important part of your heart health. If you don’t eat a good diet and you don’t exercise, you are at increased risk of developing health problems. These include high blood pressure, high cholesterol, obesity, type 2 diabetes, and heart disease. These increase your risk of heart attack and stroke.

Questions to ask your doctor

• Should I eat a special diet to keep my heart healthy?
• I am overweight. How can I lose weight to make my heart healthier?
• Am I healthy enough to begin exercising?
• How much should I exercise?
• I already heave heart disease. Can diet and exercise make me better?

Resources

National Heart, Lung, and Blood Institute: Heart-Healthy Lifestyle Changes

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Weight loss is a serious issue in the United States. Consumers constantly see advertisements and news reports on trendy diets, flashy products, and magic pills promising to help them lose weight.

Given that the ongoing “battle of the bulge” is front and center for so many people, being too thin may seem like a good problem to have. But the reality is that being underweight can cause health problems too.

Path to improved wellness

Fat has a bad reputation for causing people to be overweight and obese. However, not all fat is bad. In fact, breaking down and storing energy (calories) as fat is good. It’s just one of the many ways the body uses food to function, heal, and grow.

Stored energy from fat helps you get through a strenuous job or workout. It plays a key role in brain development, and in preventing inflammation (swelling) and blood clots. Fat contributes to healthy hair and skin as well.

You can determine whether you are underweight by using a Body Mass Index (BMI) calculator. This online tool considers your weight, height, age, and gender to calculate a score. If your BMI is less than 18.5, you are underweight. Your doctor also can help determine if you’re underweight based on your height, weight, what you eat, and your activity level.

Your doctor may put you on a weight gain program if you are underweight. However, this is not permission to go crazy with junk food. Healthy weight gain requires a balanced approach, just like a weight loss program.

Eating junk food may result in weight gain. However, it will not satisfy the nutrition your body needs. Even if the fat, sugar, and salt in junk food doesn’t result as extra weight, it can still harm your body. For healthy weight gain, the following tips can help:

• Add healthy calories. You don’t need to drastically change your diet. You can increase calories by adding nut or seed toppings, cheese, and healthy side dishes. Try almonds, sunflower seeds, fruit, or whole-grain, wheat toast.
• Go nutrient dense. Instead of eating empty calories and junk food, eat foods that are rich in nutrients. Consider high-protein meats, which can help you to build muscle. Also, choose nutritious carbohydrates, such as brown rice and other whole grains. This helps ensure your body is receiving as much nourishment as possible, even if you’re dealing with a reduced appetite.
• Snack away. Enjoy snacks that contain plenty of protein and healthy carbohydrates. Consider options like trail mix, protein bars or drinks, and crackers with hummus or peanut butter. Also, enjoy snacks that contain “good fats,” which are important for a healthy heart. Examples include nuts and avocados.
• Eat mini meals. If you’re struggling with a poor appetite, due to medical or emotional issues, eating large amounts of food may not seem appealing. Consider eating smaller meals throughout the day to increase your calorie intake.
• Bulk up. While too much aerobic exercise will burn calories and work against your weight goal, strength training can help. This includes weightlifting or yoga. You gain weight by building muscle.

Before beginning a weight gain program, talk to your doctor. Being underweight may be due to an underlying health problem. In that case, it won’t be corrected by diet changes. Your doctor will be able to help you track your progress. They will make sure that healthy changes are taking place.

Things to consider

People who are underweight typically are not getting enough calories to fuel their bodies. Often, they are also suffering from malnutrition. Malnutrition means you are not taking in enough vitamins and minerals from your food. If you’re underweight, you may be at risk for the following health issues:

• Delayed growth and development. This is especially true in children and teens, whose bodies need plenty of nutrients to grow and stay healthy.
• Fragile bones. A deficiency in vitamin D and calcium, along with low body weight, can lead to weak bones and osteoporosis.
• Weakened immune system. When you don’t get enough nutrients, your body cannot store energy. This makes it difficult to fight illness. It may also be difficult for your immune system to recover after being sick.
• Anemia. This condition can be caused by not having enough of the vitamins iron, folate, and B12. This can cause dizziness, fatigue, and headaches.
• Fertility issues. In women, low body weight can lead to irregular periods, lack of periods, and infertility.
• Hair loss. Low body weight can cause hair to thin and fall out easily. It also can cause dry, thin skin and health issues with teeth and gums.

Some underweight people are physically healthy. Low body weight can be due to a variety of health conditions, including:

• Genetics. If you’ve been thin since high school and it runs in your family, it’s likely that you were born with a higher-than-usual metabolism. You also may have a naturally small appetite.
• High physical activity. If you’re an athlete, you probably know that frequent workouts can affect your body weight. However, high physical activity also can be a part of an active job or an energetic personality. If you’re on your feet a lot, you may burn more calories than people who are more sedentary (inactive).
• Illness. Being sick can affect your appetite and your body’s ability to use and store food. If you’ve recently lost a lot of weight without trying, it may be a sign of disease, such as thyroid problems, diabetes, digestive diseases, or even Talk to your doctor about sudden weight loss.
• Medicines. Certain prescription medicines can cause nausea and weight loss. Some treatments, such as chemotherapy, can reduce appetite and worsen weight loss from illness.
• Psychological issues. Our mental wellbeing affects every part of our lives. Things like stress and depression can disrupt healthy eating habits. Severe body image fears and distortions can lead to eating disorders. If you’re suffering from damaging emotional issues, talk to your doctor. He or she can help you get the care, assistance, or counseling you may need.

Questions to ask your doctor

• How do I gain weight if I’m not hungry?
• Is being underweight more serious for babies?
• What are some affordable, healthy foods to help me gain weight?
• Should I stop exercising if I am underweight?
• Should I stop taking my prescription medicine if I am underweight?

Resources

National Heart, Lung, and Blood Institute: Calculate Your Body Mass Index

National Institutes of Health, MedlinePlus: Body Weight

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A lot of factors play a role in staying healthy. In turn, good health can decrease your risk of developing certain diseases or conditions. These include heart disease, stroke, some cancers, and injuries. Learn what you can do to maintain your and your family’s health.

Path to improved health

Eat healthy

What you eat is closely linked to your health. Balanced nutrition has many benefits. By making healthier food choices, you can prevent or treat some conditions. These include heart disease, stroke, and diabetes. A healthy diet can help you lose weight and lower your cholesterol, as well.

Get regular exercise

Exercise can help prevent heart disease, stroke, diabetes, and colon cancer. It can help treat depression, osteoporosis, and high blood pressure. People who exercise also get injured less often. Routine exercise can make you feel better and keep your weight under control. Try to be active for 30 to 60 minutes about 5 times a week. Remember, any amount of exercise is better than none.

Lose weight if you’re overweight

Many Americans are overweight. Carrying too much weight increases your risk for several health conditions. These include: 

• High blood pressure
• High cholesterol
• Type 2 diabetes
• Heart disease
• Stroke
• Some cancers
• Gallbladder disease

Being overweight also can lead to weight-related injuries. A common problem is arthritis in the weight-bearing joints, such as your spine, hips, or knees. There are several things you can try to help you lose weight and keep it off.

Protect your skin

Sun exposure is linked to skin cancer. This is the most common type of cancer in the United States. It’s best to limit your time spent in the sun. Be sure to wear protective clothing and hats when you are outside. Use sunscreen year-round on exposed skin, like your face and hands. It protects your skin and helps prevent skin cancer. Choose a broad-spectrum sunscreen that blocks both UVA and UVB rays. It should be at least an SPF 15. Do not sunbathe or use tanning booths.

Practice safe sex

Safe sex is good for your emotional and physical health. The safest form of sex is between 2 people who only have sex with each other. Use protection to prevent sexually transmitted infections (STIs). Condoms are the most effective form of prevention. Talk to your doctor if you need to be tested for STIs.

Don’t smoke or use tobacco

Smoking and tobacco use are harmful habits. They can cause heart disease and mouth, throat, or lung cancer. They also are leading factors of emphysema and chronic obstructive pulmonary disease (COPD). The sooner you quit, the better.

Limit how much alcohol you drink

Men should have no more than 2 drinks a day. Women should have no more than 1 drink a day. One drink is equal to 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of liquor. Too much alcohol can damage your liver. It can cause some cancers, such as throat, liver, or pancreas cancer. Alcohol abuse also contributes to deaths from car wrecks, murders, and suicides.

Things to consider

In addition to the factors listed above, you should make time for whole body health. Visit your doctors for regular checkups. This includes your primary doctor as well as your dentist and eye doctor. Let your health benefits and preventive care services work for you. Make sure you know what your health insurance plan involves. Preventive care can detect disease or prevent illness before they start. This includes certain doctor visits and screenings.

You need to make time for breast health. Breast cancer is a leading cause of death for women. Men can get breast cancer, too. Talk to your doctor about when you should start getting mammograms. You may need to start screening early if you have risk factors, such as family history. One way to detect breast cancer is to do a monthly self-exam.

Women should get routine pap smears as well. Women ages 21 to 65 should get tested every 3 years. This may differ if you have certain conditions or have had your cervix removed.

Ask your doctor about other cancer screenings. Adults should get screened for colorectal cancer starting at age 45. Your doctor may want to check for other types of cancer. This will depend on your risk factors and family history.

If you smoke more than 30 packs a year (or vape the equivalent), your doctor may recommend a low-dose CT scan (a type of X-ray) to check for cancer.

Your doctor also may recommend a total body skin exam if you are out in the sun a great deal or have a family history of skin cancer.

Keep a list of current medicines you take. You also should stay up to date on shots, including getting an annual flu shot. Adults need a Td booster every 10 years. Your doctor may substitute it with Tdap. This also protects against whooping cough (pertussis). Women who are pregnant need the Tdap vaccine. People who are in close contact with babies should get it as well.

Questions to ask your doctor

• How many calories should I eat and how often should I exercise to maintain my current weight?
• Should I have a yearly physical exam?
• What types of preventive care does my insurance cover?
• When should I start getting screened for certain cancers and conditions?
• Which healthy choice is the most important for me?

Resources

American Cancer Society: Cancer Risk, Screening, and Prevention
National Institute on Aging: Health and Aging

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Daily exercise is a good habit and important for a healthy mind and body. Forming healthy habits is easier said than done. Most people want to be healthy. We know the things we should do to be healthy, such as exercise. Many people are motivated to adopt an exercise plan. Sometimes, they just don’t commit to doing the work it takes to sustain a change.

Experts have many different methods for creating habits. Some of them say doing an activity for 21 days in a row will make it a habit. Others recommend setting clearly defined goals.

What works for one person will not work for all. If you want to commit to exercising, schedule it as part of your daily routine. Try to do it the same time every day. Eventually, it will become a habit—as long as you don’t give up!

Ask about exercise

Before beginning an exercise routine, talk to your family doctor. This is important if:

• You have not been active
• You have health problems
• You are pregnant
• You are an older adult

Ask your doctor about how much exercise is right for you. The minimum recommended exercise is 150 minutes of cardio exercise and two days of strength/resistance training every week.  This minimum offers you several benefits of exercise. Exercise has so many health benefits that any amount is better than none. In the beginning, try exercising for 10 minutes at a time, multiple times throughout your day. For example:

• Take the stairs instead of the elevator at work.
• Go for a walk during your lunch break.
• Do housework at a brisk pace.
• Dance while you’re listening to music.

Path to improved health

What motivates you when it comes to your health? Are you goal oriented? Are you inspired by a challenge? The better you know yourself—or are honest with yourself—the easier it is to find an exercise program that fits you.

How can I stick with an exercise program?

• Choose an activity you like to do. Make sure it suits you physically, too. For example, if you have arthritic joints, swimming might be a good option.
• Get a partner. Exercising with a friend or relative can make it more fun. An exercise partner can offer support and encouragement. Also, you will be less likely to skip a day of exercise if someone else is counting on you.
• Mix up your routine. You are less likely to get bored or injured if you have some variety in your exercise routine. Walk one day. Ride your bicycle the next. Consider activities like dancing and racquet sports, and even chores like vacuuming or mowing the lawn.
• Choose a comfortable time of day. Don’t work out too soon after eating or when it’s very hot or cold outside. If you’re too stiff to exercise in the morning, wait until later in the day.
• Don’t get discouraged. It can take weeks or months before you notice some of the benefits of exercise, such as more strength, stamina, energy, or weight loss. If you miss a few days, don’t quit and plan to start again next week or next month. Start again today.
• Forget “no pain, no gain.” While a little soreness is normal after you first start exercising, pain isn’t. Take a break if you are in pain or if you are injured.
• Make exercise fun. Read, listen to music, or watch TV while you ride a stationary bicycle, for example. Find fun activities, like taking a walk through the zoo. Go dancing. Learn how to play a sport you enjoy.
• Track your activity. Keep track of your exercise to stay motivated. Use an app on your phone or a wearable activity tracker. You can even just mark a calendar with a checkmark each day you exercise.

How can I make exercise a habit?

• Ask your doctor to write a “prescription” for your exercise program that describes what type of exercise to do, how often to exercise, and for how long.
• Stick to a regular time every day.
• Sign a contract committing yourself to exercise.
• Put “exercise appointments” on your calendar.
• Keep a daily log or diary of your exercise activities.
• Schedule regular active household chores that require you to be more active.
• Check your progress. Can you walk a certain distance faster now? Are you at your target heart rate?
• Think about joining a health club or community center. The cost might give you an incentive to exercise on a regular basis. Signing up for a class or meeting with a trainer can also challenge you or keep you accountable.
• Think of the benefits of regular exercise. Write down the benefits and goals, and keep them posted somewhere you can see them.

What are the benefits of regular exercise?

• Reduces your risk and complications of heart disease, high blood pressure, osteoporosis, diabetes, cancer, and obesity.
• Keeps joints, tendons, and ligaments flexible, which makes it easier to move around
• Reduces some effects of aging, especially the discomfort of osteoarthritis
• Contributes to mental well-being
• Helps relieve depression, stress, and anxiety
• Increases your energy and endurance
• Helps you sleep better
• Helps you maintain a normal weight by increasing your metabolism (the rate you burn calories)
• Helps you stay independent
• Prevents many types of cancers
• Helps you live longer

Is there anything I should do before and after I exercise?

Start every workout with a warm-up. This will make your muscles and joints more flexible. Spend 5 to 10 minutes doing some light stretching exercises and brisk walking. Do the same thing when you’re done exercising until your heart rate returns to normal.

What is a target heart rate?

Measuring your heart rate (beats per minute) can tell you how hard your heart is working during an activity. You can check your heart rate by lightly pressing the tips of your first 2 fingers on the inside of your wrist to take your pulse. Count your pulse for 15 seconds, and multiply the number of beats by 4. To time the 15 seconds, use the timer function on your smartphone or a watch or clock with a second hand.

Most people will get the greatest benefit and lower their risks if they keep their heart rate between 50% and 85% of their maximum heart rate when exercising. To figure out your maximum heart rate, subtract your age (in years) from 220. This number is your maximum heart rate. To figure out your target heart rate range, multiply that number by 0.50 and 0.85.

For example, if you are 40 years of age, subtract 40 from 220 to get your maximum heart rate of 180 beats per minute (220 – 40 = 180). Then, multiply 180 by 0.50 and 0.85 to get your target heart rate range of 90 to 153 beats per minute (180 x 0.50 = 90 and 180 x 0.85 = 153). When you first start an exercise program, aim for the lower end of your target heart rate range. As your exercise program progresses, you can gradually build up to a higher target heart rate.

If you are taking medicine to treat high blood pressure, you have a heart condition, or you are pregnant, talk to your family doctor to find out what your target heart rate should be.

What is aerobic exercise?

Aerobic exercise is the type that moves large muscle groups. It causes you to breathe more deeply and makes your heart work harder to pump blood. It is also called “cardio exercise.” It improves the health of your heart and lungs.

Examples of aerobic exercise include walking, hiking, running, aerobic dance, biking, rowing, swimming, and cross-country skiing.

What is weight-bearing exercise?

The term “weight-bearing” is used to describe exercises that work against the force of gravity. Weight-bearing exercise is important for building strong bones. Having strong bones helps prevent osteoporosis and bone fractures later in life.

Examples of weight-bearing exercise include walking, yoga, hiking, climbing stairs, playing tennis, dancing, and strength training.

What is strength training?

Most kinds of exercise will help your heart and your other muscles. Strength training is exercise that develops the strength and endurance of large muscle groups. It is also called “resistance training” or “weight training.” Lifting weights is an example of this type of exercise. Exercise machines can provide strength training. Push-ups, pull-ups, sit-ups, and leg squats are also strength-training exercises.

Your doctor or a trainer at a gym can give you more information about exercising safely with weights or machines. If you have high blood pressure or other health problems, be sure to talk to your family doctor before beginning strength training. If you have high blood pressure or other health problems, talk to your family doctor before beginning strength training.

What is the best type of exercise?

The best type of exercise is one that you will do on a regular basis. This may depend on your interests, resources, and physical limitations. Walking is considered one of the best choices because it’s easy, safe, and inexpensive. Brisk walking can burn as many calories as running, but it is less likely to cause injuries than running or jogging. Walking doesn’t require training or special equipment, except for appropriate shoes. In addition, walking is an aerobic and weight-bearing exercise, so it is good for your heart and helps prevent osteoporosis. Current guidelines suggest a combination of both aerobic and strength training throughout the week.

How much should I exercise?

Although any exercise is better than none, there are some minimums. Achieving the minimum on the guidelines gives you the most health benefits. The recommended minimum amount of exercise for all adults is 150 minutes of aerobic exercise and 2 days of muscle strengthening exercise per week. Try to build toward doing aerobic exercise 150-300 minutes per week for the maximum health benefits.

Things to consider

To avoid injuring yourself during exercise, don’t try to do too much too soon. Start with an activity that is fairly easy for you, such as walking. Do it for a few minutes a day, several times a day. Slowly increase the amount of time and the intensity of the activity. For example, increase your walking time and speed over several weeks.

Trying to push yourself too hard in the beginning could cause muscle strain or sprain. When this happens, you’ll have to wait for the injury to heal before continuing your exercise program. This can really sidetrack your health goals.

When to see a doctor

See your doctor before starting a new exercise program, especially if you have any health conditions. Once you start exercising, pay attention to your body. Stop exercising if you feel very out of breath, dizzy, faint, nauseous, or if you feel pain. Talk with your family doctor if you have questions or think you have injured yourself seriously.

Questions to ask your doctor

• Am I healthy enough to begin an exercise program?
• Are there any exercises I should avoid?
• Do I have any health condition that would affect my ability to exercise?
• Am I taking any medication that would interfere with exercise?
• What exercise is best for me?

Resources

Centers for Disease Control and Prevention: Physical Activity Basics

National Heart, Lung, and Blood Institute: Guide to Physical Activity

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