Health Benefits by Lifestyle Change
Health Benefits by Lifestyle Change
There are many health benefits when you strive for 5 cups of fruits and vegetables, including...
- Lowering blood pressure [view chart]
- Strengthening immune system
- Reducing diabetes, cancer, heart disease, and more
- Maintaining your weight
More Information on the Benefits of Fruits and Vegetables
"eat well live well"
Health Benefits | 4-6 Cups of Fruits & Veggies/Day | 30+ Minutes of Physical Activity/Day | 7+ Pounds of Weight Loss
Kept Off |
Lower Blood Pressure | | | |
Prevent & Manage Diabetes | | | |
Reduce Depression/ Improve Mood | | | |
Reduce Fractures | | | |
Prevent & Manage Osteoarthritis (knees, hips, back, feet) | | | |
Prevent Cancer (endometrial, breast, prostate, GI) | | | |
Prevent Heartburn | | | |
Prevent Constipation | | | |
Prevent Sleep Apnea | | | |
Raise HDL (Healthy) Cholesterol | | | |
Prevent Heart Disease and Stroke | | | |
Protect Memory / Avoid Alzheimer's | | | |
Prevent E.D. | | | |
Prevent Infertility | | | |
Reduce Asthma | | | |
Protect Vision | | | |
Strengthen Immunity | | | |
Prevent Birth Defects (folate) | | | |
Some research indicates a connection
Research consistently indicates a connection
Research consistently indicates a strong connection
Simple Changes to Lower Blood Pressure
Lifestyle Change | Drop in Blood Pressure (top number) |
Lose weight! For each 20 pounds lost | 5-20 points |
5 cups fruits/veggies;
3 cups low fat dairy each day | 8-14 points |
10,000 steps each day | 4-9 points |
Cut sodium to less than 2300 milligrams daily | 2-8 points |
Limit alcohol
2 drinks/day for men
1 drink/day for women | 2-4 points |
Source: The Seventh Report of the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure (www.nhlbi.nih.gov/guidelines/hypertension).
*according to the 2005 Dietary Guidelines for Americans
