It will also make you feel and look better. Even moderate levels of physical activity, like brisk walking and yard work, are beneficial. Try to increase your physical activity to 30 minutes per day, three or more days per week. Current recom-mendations suggest adults need 2,000 to 3,500 mg per day, preferably from fruits and vegetables. Current calcium recommendations suggest adults 19-50 years old need at least 1,000 mg per day and adults 51 years old and older need at least 1,200 mg per day.
Blood pressure rises significantly with each cigarette.
Therapies to lower blood pressure may not be as effective if smoking is continued. Stopping the use of tobacco products is essential for overall cardiovascular health. Eating too many foods high in saturated fats and dietary cholesterol can raise these blood lipids. The saturated fat content of beef, pork, and poultry can be decreased by choosing leaner cuts of meat and removing the skin from poultry. Check the ingredient label on the Nutrition Facts panel and eat fewer foods containing hydrogenated oils and tropical oils.