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Condition | Treatment:Lifestyle Changes | Practical Suggestions |
Abdominal obesity (measured by waist circumference) Men:greater than 40inches Women:greater than 35inches | Weight loss Increased physical activity | Cut 250calories a day*; lose 1/2pound a week; aim for losing 20pounds in a year 30minutes of moderate activity 5days a week |
High blood pressure 130/85mm Hg or greater | Weight loss Reduced salt intake More fruits and vegetables Low-fat dairy products | Aim for 20-pound loss/year Salt shaker off the table; no salt when cooking Get at least 5servings/day Get 3glasses of skim milk,low-fat yogurt,cheese/day |
Low HDL (good) cholesterol Men:less than 40mg/dL Women:less than 50mg/dL | Stop smoking Weight loss Increased physical activity Cut carbohydrates,eat more monounsaturated fats | Aim for 20-pound loss/year 30minutes of moderate activity 5days a week Replace cookies,candy,cakes with unsalted almonds,walnuts,peanuts |
High triglycerides level 150mg/dL or greater | Weight loss Reduce simple carbohydrates Limit alcohol | Raise omega-3fatty acids/Aim for 20-pound loss/year Replace soda,juices with seltzer,water,diet soda Limit:2drinks/day for men; 1drink/day for women Eat fish twice/week |
High blood sugar after fasting 110mg/dL or greater | Weight loss Increase soluble fiber | Aim for 20-pound loss/year* Replace white bread with brown bread,whole grains,cereals |
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