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Do you want to stay healthy and prevent many of the major diseases of aging? Doing that may not be as hard as you think: The updated American Heart Association (AHA) guidelines estimate that 60 percent of common diseases that affect the Americans could be prevented by optimal diet, exercise and weight control.

Heart disease, stroke and cancer are the top three causes of death in the U.S. adult population. And these guidelines will reduce cholesterol, triglycerides, body weight, blood pressure and glucose.

Everyone should try to achieve their ideal body weight and body fat, which is 16 percent for men and 22 percent for women. Following these guidelines is a powerful program that can substantially reduce your risk of developing cardiovascular disease, which remains the leading cause of morbidity and mortality in the United States.

AHA Recommendations:

1. Consume six servings of vegetables per day
2. Consume four servings of fruit per day
3. Include whole grain and fiber to 50 grams per day
4. Eat cold water fish like tuna, cod, salmon and mackeral twice per week
5. Limit saturated fats to less than 7 percent of total energy intake
6. Avoid trans-fats
7. Increase monounsaturated fats, like olive products and increase omega 3 fatty acids
8. Avoid artificial sweeteners, reduce refined carbohydrates and sugars
9. Increase protein to 1.2 grams per kilogram ( KG = pounds/2.2) per day
10. Limit salt to 2-3 grams per day
11. Drink only one glass of wine per day or an equivalent amount of alcohol
12. Avoid use of and exposure to tobacco products
13. Exercise should be 60 minutes per day of aerobics, in addition to resistance training.

Want more Wellness advice? Click here to meet Dr. Houston, our medical expert.

Please consult your personal physician regarding all individual health matters.