The average life expectancy is currently 77.9 years, according to the Centers for Disease Control and Prevention. If you would like to live well into your 80s or 90s, and still enjoy quality of life, now is the time to start. Major causes of death, such as heart and lung disease, cancer and stroke are all preventable if you make healthy lifestyle choices, according to FamilyDoctor.org.
Begin Eating Healthier
Your food choices can mean the difference between high or low cholesterol levels, high or low blood pressure and the development of heart disease. MayoClinic.com notes that while nutrition and dieting facts keep changing, the basic facts of healthy eating remain the same. You need to understand the role of fat, cholesterol, calories and fiber.
Good and bad fats exist. Saturated and trans fats are bad--these should only account for 30 percent of your daily caloric intake. Saturated fats are mainly found in animal products such as red meat, eggs and whole fat dairy products. Trans fats are in baked goods, pastries and snack foods--anything that lists hydrogenated or partially hydrogenated oil in the ingredients. You also need to watch your cholesterol intake. If you are otherwise healthy, 300 mg should be your daily limit, however, if you have heart disease, reduce this to 200 mg per day.
Your need to discuss your caloric intake with your doctor, as many variables determine how many calories per day you should consume. These include how active you are, your gender and if you need to lose weight.
Fiber is essential, and if you are a man under the age of 50, you should be consuming 38 grams per day, according to MayoClinic.com. If you are 51 or older, decrease your amount to 30 grams. If you are a woman under the age of 50, the Clinic recommends 25 grams a day, however, once you reach the age of 51, reduce your amount to 21 grams.
Eating five servings each of fruits and vegetables each day, switching from refined grains to whole grains and consuming more skinless poultry and fish is a great place to begin.
Make Lifestyle Changes
Approximately 440,000 deaths occur each year in the United States due to smoking, according to FamilyDoctor.org. Aside from the deaths, diseases such as throat and lung cancer, emphysema and heart disease -- all of which are preventable -- result from smoking than from any other source. To quit, seek the help of your doctor. He can help you decide what smoking cessation product will be the most effective for you.
Exercise on a Daily Basis
Exercising on a daily basis help strengthen your heart, relieve stress and strengthen your joints. This can prevent high blood pressure, osteoporosis, diabetes and heart disease. You can also keep your weight under control and lower your cholesterol in the process. FamilyDoctor.org recommends 30 to 60 minutes a day, four to six times a week. If you find this difficult at first, begin with 10 minute sessions and work your way up. Activities such as walking, riding a bike and gardening are all examples of acceptable activities.
