By taking steps toward healthy living, one can help reduce the risk of heart disease, cancer, stroke and other serious diseases. 

“I think the most important physical factors in living a healthy lifestyle are to focus on your activity level and nutrition,” Dr. Susan Kemp, chief of medicine at CHRISTUS Health Northern Louisiana, said. 

“You need to keep moving to stay healthy and give your body the fuel it needs to function. As a comparison, you can’t expect your car to function properly if you let it sit around and put soda in the gas tank.”

According to the American Cancer Society, begin by getting any screening tests that you need, based on your doctor’s recommendations and your own particular risk factors. Obesity can also increase your risk for many types of cancer. Control weight by making healthy choices with eating and exercise. If overweight, it is recommend that to try to get to a healthy weight and stay there.

Kemp said, “The best way to move toward a healthy weight is not to focus on it but to make better choices every day. If you focus on lifestyle and not just weight loss you will be more successful long term. Holidays are the hardest times to stay on track with being healthy. Try to have a healthy snack before going to holiday parties so you will not overindulge on foods. Monitor your alcohol intake – it is easy to get carried away during the festivities. Use a smaller plate at holiday meals if you can to visually remind yourself of portion
control. 

“Eat larger portions of healthier foods and proteins. Save smaller portions of carbohydrates for last. Take at least 20 minutes to eat – eating too fast will not let your body realize it’s full. 

The American Heart Association recommends following these dietary principles:

• Use up at least as many calories as you take in to maintain a healthy weight.

• Eat a variety of nutritious foods from all the food groups.

• Eat less of the nutrient-poor foods.

• Choose lean meats and poultry without skin and prepare them without added saturated and trans fat. 

• Eat fish at least twice a week. Recent research shows that omega-3 fatty acids help lower your risk of death from coronary heart disease. 

• Select fat-free, 1 percent fat and low-fat dairy products.

• Cut back on foods containing partially hydrogenated oils to reduce dietary trans fat.

• To lower cholesterol, reduce saturated fat to no more than 5 to 6 percent of total calories. Choose and prepare foods with little or no salt. To lower blood pressure, aim to eat no more than 2,400 milligrams of sodium per day. 

• If you drink alcohol, drink in moderation.

• Keep an eye on your portion sizes.

Kemp said, “When putting together an exercise regimen, it is usually best to balance cardiovascular exercise with strength training – if you have never had an exercise program, it is best to try and get an evaluation with a trainer so you learn the correct way to exercise and reduce harm.”

The AHA recommends adults get at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity activity each week (or a combination of these), preferably spread throughout the week. They recommend that children and adolescents get at least an hour of moderate- or vigorous-intensity activity each day, with vigorous activity on at least three days each week. They define moderate intensity activities are those that require effort equal to a brisk walk. Vigorous intensity activities generally use large muscle groups and result in a faster heart rate, deeper and faster breathing and sweating. The AHA recommends everyone limit the amount of time they spend sitting still. 

Kemp said, “People often forget how important sleep is for overall health, as well. You really do need at least six to eight hours per night and a deficit can be harmful. Not sleeping can lead to higher weight, blood pressure and blood sugar levels, in addition to decreased focus and mood. 

“One of the best things that a person can do to start of the new year healthy is to quit smoking – it will literally take years off your life. Reduce your soda intake – one sugar soda a day will add five pounds a year. Do not skip your yearly checkup – know what your blood pressure, blood sugar, body mass index and cholesterol levels are and talk to your doctor to know your goals and ways to treat them. Just because you may not feel bad does not mean you are not at risk.”