American health association reveals ways to extend your lifespan
A new one has been added to the 7 items published by .
It has long been said that getting a good night’s sleep will help you live longer. It has now been recognized by the American Heart Association as an important indicator of health.
According to the news in the Daily Mail, in 2010,American Health Association published a list of factors such as a healthy diet, regular exercise, and smoking cessation.
Along with the list that has been updated over the years, the American Heart Association also recommends that adults get between seven and nine hours of sleep per night. People who don’t get enough sleep have a higher risk of developing heart disease, high blood pressure and obesity, the association said.
So, what else should you pay attention to other than sleep for good heart health? Here are 8 steps that are important for health…
1. DIET
People should try to eat more whole foods, fruits and vegetables, lean protein, nuts, seeds. They should avoid trans fats and partially hydrogenated oils, which are found in some baked goods and fried foods.
2. PHYSICAL ACTIVITYAdults should do two and a half hours of moderate or 75 minutes of vigorous physical activity per week. Children should play 60 minutes of active play a day.
3. NO SMOKINGThe American Health Association recommends quitting any form of smoking to improve heart health.
4. SLEEP TIME
Most adults need 7-9 hours of sleep each night. Children need more: 10-16 hours, including naps, for ages 5 and under; 9-12 hours for 6-12 years old; and 8-10 hours for 13-18 year olds. Adequate sleep promotes recovery, improves brain function and reduces the risk of chronic disease.
5. WEIGHT WORKING
A healthy weight should always be maintained, according to the American Health Association, which says people should keep their body mass index at normal levels.
6. CHOLESTEROL LEVEL
High levels of non-HDL or “bad” cholesterol can lead to heart disease. The American Health Association recommends monitoring cholesterol through health checkups and proactively keeping levels low with a good diet and exercise.
7. BLOOD SUGAR LEVEL
Most of the food we eat is converted into glucose (or blood sugar), which our bodies use for energy. But over time, high blood sugar levels can damage your heart, kidneys, eyes, and nerves. For those at risk, blood sugar can be monitored and kept low through diet and exercise.
8. BLOOD PRESSURE
Keeping your blood pressure within acceptable ranges can keep you healthy for longer. high levels; can strain properties of the cardiovascular system, such as arteries and heart. Levels below 120/80 mm Hg are optimal.
