Almost 300 Pregnant Women in the U.S. Now Have the Zika Virus

Last week, the U.S. Centers for Disease Control and Prevention officially announced that there are 279 pregnant women in the United States and the U.S. territories who carry the Zika virus. The CDC's findings were based on the pregnancy registry systems of the U.S. and Puerto Rico, and include all women who received laboratory confirmation of their diagnosis, regardless if they showed symptoms of Zika or not. Of these women, 157 reside in the continental U.S. and the remaining 122 live in the U.S. territories.

Previously, the CDC only reported cases of the virus in which women had both exhibited symptoms of Zika and tested positive for it; but due to the fact that symptomless pregnant women can still give birth to babies with microcephaly, the CDC has decided to change its reporting.

According to Time, this new statistic is inclusive both of women who are currently pregnant and those "who were infected during pregnancy and have given birth, terminated their pregnancy or miscarried." The majority of the 279 women claimed that they were infected with the virus while traveling, but an unspecified number were infected via sexual transmission. 

"The data collected through these registries will be used to update recommendations for clinical care, to plan for services and support for pregnant women and families affected by Zika virus, and to improve prevention of Zika virus infection during pregnancy," the CDC's website reads.

If You Have a Family History of Breast Cancer, Then This Study Has Some Good News for You

If your mom, grandmother, or another one of your family members has had breast cancer, then you know all too well that diving into the facts about the disease and your family's health history can be bittersweet. It's helpful to be aware of your health prospects (it's certainly extra motivation to be diligent with screenings and doctors appointments), but it can also be frightening. Somewhere in the back of your mind, the dread of the-all-too-familiar diagnosis haunts you. But ladies, we have some hopeful news...

Women with a high risk for breast cancer—due to family history, genetics, and reproductive factors—can reduce their risk for developing breast cancer to that of an average woman (who's not at high risk) with some simple and healthy lifestyle choices, ABC News reports. 

The average 30-year-old woman has an 11 percent chance of developing breast cancer by the time she is 80, according to the a new study published in the Journal of the American Medical Association. But a woman with a family history of breast cancer or other conditions that put her at a high risk has a 23.5 percent chance of developing breast cancer.

But according to the study, if a woman takes the necessary steps to live a healthy lifestyle, she can reduce her chances down to 11 percent. The risk may not go away completely, but the prognosis is much better.

The results were determined by studying 23,000 high-risk, 30 to 80-year-old white women. Researchers at the National Institutes of Health and John Hopkins University studied this vast group of women and their health data, including their smoking and drinking habits, weight indexes, and use of hormones.  

So what exactly does a high-risk woman need to do to reduce her chances of getting cancer? The authors of the study explained that not being overweight or obese and not drinking or smoking can help women be in control of their cancer risk. Women who avoided menopause hormone therapy, or MHT, were also at a lower risk. 

The authors of the study explained that they only studied white women in the U.S., Europe, and Australia, and that the findings may not apply to all groups in all populations. Again, it's not a perfect fix for breast cancer, but the news is still optimistic. Women with a family history may not feel as doomed as they once felt, and following this advice is a simple way for all women to make a difference in their health. 

FRUITS HELPS TO PROTECT AGAINST BREAST CANCER

Teens who eat fruit may be building up protection against breast cancer, but drinking alcohol later in life could aggravate the risk, say findings from two linked studies published in the BMJ.

Fruits and vegetables are important sources of fiber,vitamins, and other biologically active substances, which are thought to offer protection against breast cancer.

However, conclusive evidence is lacking, and most previous studies have focused on consumption of fruit and vegetables starting from the midlife years. By then, breast tissue may no longer be so vulnerable to carcinogenic influences.

Researchers, led by Maryam S. Farvid of the Department of Nutrition, Harvard T.H. Chan School of Public Health in Boston, MA, wanted to investigate how eating fruits and vegetables in the teenage years could impact breast cancer risk later in life.

They used data from a study that followed 90,000 nurses over 20 years.

The nurses had reported their nutritional habits in early adulthood, and half of them had also reported their usual diet in adolescence.

BBC Warning: the disease spread rapidly and the world's most dangerous.

Viewpoint: The deadly disease that killed more people than WW1

A deadly illness took hold as WW1 ended and killed an estimated 50 million people globally. But the horror made the world aware of the need for collective action against infectious diseases, says Christian Tams, professor of International Law at the University of Glasgow.

On Armistice Day, 1918, the world was already fighting another battle. It was in the grip of Spanish Influenza, which went on to kill almost three times more people than the 17 million soldiers and civilians killed during WW1.

Dangerous diseases only reach the headlines if there is a risk of a pandemic, like the current Ebola outbreak. Other than that they are the largely ignored global killers, but every year they kill many more people than wars and military conflicts.

In 1918 the world faced a pandemic. Within months Spanish Flu had killed more people than any other illness in recorded history. It struck fast and was indiscriminate. In just one year the average life expectancy in America dropped by 12 years, according to the US National Archives.

Grow 3 Inches Taller In 3 Weeks

There are various factors that determine how tall or short one will be in life. How to grow taller effectively? For those among us that have concerns about height, there are many recent studies and developments that have proved we can really grow 2-5 inches taller in 6-8 weeks. Research has also shown that one’s height can affect their overall success both in their social and professional circles. Below is an explanation of some of the factors that affect your height.

Genetics play a vital role in deciding one’s height

The average height of your parents can be of great help in estimating how tall you’ll be when you are fully grown. However, this not always be the case. Although genetics play a vital role in deciding one’s height, a combination of various distinct genes from both parents is also involved. Michael Jordan is 6’6 inches tall while no one in his family is over 6’0 inches. Therefore, the fact that your parents are both short doesn’t mean that you will eventually be just short.

Exercises work by stretching your ligaments and muscles or extending and straightening the spine to help grow taller naturally. The length of your spine can actually be modified exercising the discs that separate the vertebrae. Participating in yoga and performing exercises like hanging,chin ups, pull ups, and toe touches on a regular basis are recommended tips to increase height.

Eat a healthy and balanced diet: “You are what you eat”

A proper diet is an important factor of body building. Eating a healthy diet and consuming enough water from the day you are born will ensure that you grow to your full potential and live a long and productive life. Your foods intake should be regular and scheduled to at least three meals daily that include large amounts of protein, which is the most beneficial nutrient behind natural growth. Your meals should also be balanced including enough vitamins and carbohydrates, as well more nutrients like calcium and zinc for optimizing bone and muscle growth.

Live Holistically: lifestyle can also affect your height

Your height is also determined by your environment and lifestyle. You should always protect your immune system from harmful drugs and alcohol and getting plenty of rest to allow your body to recover and repair itself. Relieve yourself and avoid stress as much as possible. Make sure that you are always in cheerful surroundings and company. You should also avoid coffee because it causes insomnia and can stunt your height through the disruption of your normal sleep cycles. Keep a proper sleeping posture because you will grow taller while sleeping.

HGH

HGH is important to the growing process of your body and bones. Everyone needs high levels of HGH at any time in his life, because this is what can help you fight age and fatigue and keep up with the high and frantic rhythms of our life.

Once you are an adult, you have already been through the major growth processes earlier in your life. But can you grow a few inches taller? Yes you can! Here are some effective ways to increase height.

• Exercises: Doing the proper exercises you can increase your height proportionally. Exercises are a very important part of the weekly routine for everyone who wants to grow taller.
• Improving Posture: Improving your posture will result in improved height. If you are slouching you are obviously looking shorter and less confident. If you want to make an impression, you have to keep your head up, stand properly, with your shoulders back and smile! Your posture has a lot to do with the impression you make on the others and can change their perception of you significantly.
• You can definitely work on your posture if you strengthen your back muscles enough. There are many ways to do that. You can either lift some weights making sure you have exercises such as stiff-legged dead lifts, single arm rows and shrugs, and bent over rows as well. These types of exercises work the back muscles and are vital to keeping your shoulders in their proper position and strengthening and straightening the back.

Leg-lengthening surgery

This choice comes with a lot of risks, pains and expenses and should only be considered as a last resort for those desperate people. A better choice is to wear elevator shoes. Appropriate closes can also make you look tall.

You can’t expect to grow taller overnight, but you can really grow 2-5 inches taller in 2 months!

Guys, let’s face the fact. Growing taller is not easy and it takes lots of efforts. You need lots of professional knowledge and experience to have an idea of what you are doing to increase height. Without professional guide, you may do more harm than good to your body. Our time and body won’t be waiting for you. We need a proven successful system to help us grow taller. That’s why we create our program “Grow Taller 4 Idiots“. It guarantees you to increase your height.

5 Tricks for Growing Your Hair long and Healthy, Really Long !!

1. Remember that it can't grow overnight.

Unless your scalp unleashes new strands like a Chia Pet, gaining new length is going to take time. "Hair typically only grows about a quarter of an inch — to a half an inch max — a month," says celebrity hair stylist Mark Townsend, who helped Ashley Olsen grow out her asymmetric bob to past her waist. "And that's only if it is super-healthy and doesn't have a ton of split ends." The bottom line: practice patience.

2. Ironically, a scissor is your friend.

Although getting regular trims to snip splits won't make your hair actually grow faster, it will keep tips looking healthy and prevent splits from working their way up strands, requiring you to chop hair off more often. "If you wait so long that splits are causing your hair to break off high up on the strand, your hair will actually be shorter than if you get consistent trims," Townsend says, who suggests asking your stylist to take around just an eighth of an inch off every 10 to 12 weeks to prevent extreme split ends before they start.

3. Use conditioner every time you shampoo.

"If your hair is wet, that means you have to condition it," Townsend says. "Over time, from coloring and heat styling, strands start to get thinner at the bottom." Conditioner helps replace the lipids and proteins inside the hair shaft, "as well as seal the cuticle to help prevent more damage from happening so that you can get your hair to grow longer and look healthier," he says.

4. And don't shampoo every time you shower.

"It's shocking to me how many women skip conditioner when showering, which is the worst thing you can do for your hair — especially when you're trying to grow it long — and it's actually shampoo that you should be skipping as much as possible," Townsend says. Here's why: The purpose of shampoo is to wash away dirt and product buildup, but it can also take essential natural oils that keep strands soft and healthy along with it. When you really do need shampoo, be gentler on your hair by only lathering up at your scalp and then simply letting the suds slide down strands, hitting the rest of the hair as the water rinses it away.

5. Apply an oil or mask treatment weekly.

Because hair that touches your shoulders or beyond can be several years old and most likely needs more TLC than normal conditioner. Townsend suggests using moisture-based masks and oils weekly. "I make a natural oil treatment and give it to all of my clients to use pre-shampoo," Townsend says. (His easy recipe: 1 cup of unrefined coconut oil mixed with 1 tablespoon each of almond, macadamia and jojoba oil.) Because oils can leave a residue on hair, he says to apply it to damp hair, leave it on for 10 minutes, then shampoo and condition like normal. "These oils are able to fill strands up with fatty acids and then, when rinsed out, using regular shampoo helps seal them inside hair," Townsend says, adding that Kate Bosworth, Diane Kruger, and Ashley and Mary Kate Olsen are fans. Not into DIY? Try an oil-based hair treatment instead.

If You Wash Your Face With Coconut Oil And Baking Soda 3 Times A Week For A Month This Happens To Your Face!

You need to wash your face properly, at least 2 times every day. If you do this, your facial skin will be healthy and it will have glowing complexion.

But, remember – it depends on what type of product you use to wash it. We all know that there are many different facial and deep cleaners on the market. But, the bad thing about them is that most of them contain high amounts of harmful chemicals, which can irritate your skin.

These products can cause more harm than good. This is why you should always read the labeling, before you buy anything. And this is even more important when it comes to buying food and groceries.

Let’s get back to our subject. As we said, you should always read the ingredients – and if you can’t read them, this means that this product is loaded with chemicals that can damage your skin if you use it for a while. Well, you should know that there are many different natural alternatives, which are much better option when it comes to treating your skin.

In this article we are going to show you how to make the best homemade remedy for cleaning your facial skin.

And we promise that once you try this recipe – you will never buy those expensive and harmful cosmetic products ever again. The best thing about this recipe is that it’s very simple and easy to make, and you probably already have the ingredients in your kitchen cabinet.

This recipe is made by these 2 extremely powerful and effective ingredients – baking soda and coconut oil.

About the ingredients:

Baking Soda – this powerful ingredient is an amazing deep cleaner and deodorizing agent. People around the world use this ingredient as a teeth whitener and they often use it to balance their pH levels and prevent acne.

Coconut oil – this amazing ingredient has many different health properties, such as: antibacterial, moisturizing, nourishing, etc. Coconut oil can nourish and soothe problematic skin types. Well, when you mix coconut oil and baking soda, coconut oil reduces soda’s harshness and makes it perfect for all skin types. Your best option would be the cold-pressed organic oil.

Now, let’s get back to our recipe. Well, as we said – this recipe is very simple and easy to make. And all you have to do is follow the simple instruction from the video below and you will learn how to cleanse your facial skin.

Study says a major blood cancer is 11 distinct diseases

One of the main types of blood cancer is not one but 11 distinct diseases, detailed genetic analysis suggests.

A study in the New England Journal of Medicine found genetic differences explain why some patients respond much better to treatment than others.

The researchers say their findings should help with the development of clinical trials.

Cancer Research UK says this type of study offers new insights into cancer.

The study focused on Acute Myeloid Leukaemia (AML) - there are around 3,000 new cases every year in the UK.

The disease is often aggressive, particularly in older patients - overall survival after five years is about 20%.

Treatment is predominantly chemotherapy and stem-cell transplantation but for many patients it can be difficult to tell how they will respond.

Clinicians currently rely on checks for chromosomal abnormalities and analysis under a microscope. In this study - involving more than 1,500 patients - researchers carried out a far more detailed genetic analysis of the cancer.

They looked at more than 100 genes known to cause leukaemia, and investigated how they interacted.

'Meaningful predictions'

They found the patients divided into at least 11 major groups, each with their own set of genetic changes and clinical features.

Dr Peter Campbell from the Wellcome Trust Sanger Institute, who co-led the research, said the findings would help doctors to make "very meaningful predictions" about what will happen to patients.

"I could have two patients who had what looked like the same leukaemia under the microscope and I could treat them with exactly the same therapy.

Dr Campbell said he hoped this technique would "filter into clinics" over the next few years as more centres develop their diagnostic resources."One of those patients would be cured and one would relapse and die very quickly. What we can see in this data-set is that that clinical variability is strongly predicted by the underlying genetics."

He said a range of exciting new targeted treatments was coming online for some of these genetic changes. Understanding the structure of the leukaemia, he said, would help scientists to develop trials which would bring those drugs to the right subsets of patients.

Disease "untangled"

Dr Elli Papaemmanuil, who co-authored the study, said the findings shed new light on the fundamental causes of AML.

"For the first time we untangled the genetic complexity seen in most AML cancer genomes into distinct evolutionary paths that lead to AML.

"By understanding these paths we can help develop more appropriate treatments for individual patients with AML."

Dr Áine McCarthy from Cancer Research UK welcomed the findings.

She said: "Science such as this continues to offer new insights into cancer which can help us achieve our goal of beating the disease.

"We need to learn more from clinical trials to find out whether tailoring treatment based on these subgroups boosts the number of people surviving the disease."

Top 15 Healthy Foods for People with Kidney Disease

Researchers are discovering more and more links between chronic diseases, inflammation and “super foods” that may prevent or protect against undesirable fatty acid oxidation, a condition that occurs when the oxygen in your body reacts with fats in your blood and your cells. Oxidation is a normal process for energy production and many chemical reactions in the body, but excessive oxidation of fats and cholesterol creates molecules known as free radicals that can damage your proteins, cell membranes and genes. Heart disease, cancer, Alzheimer’s disease, Parkinson’s disease and other chronic and degenerative conditions have been linked to oxidative damage.

However, foods that contain antioxidants can help neutralize free radicals and protect the body. Many of the foods that protect against oxidation are included in the kidney diet and make excellent choices fordialysis patients or people with chronic kidney disease (CKD). Eating healthy foods, working with a renal dietitian and following a renal diet made up of kidney-friendly foods is important for people with kidney disease because they experience more inflammation and have a higher risk for cardiovascular disease.

1. Red bell peppers

• 1/2 cup serving red bell pepper = 1 mg sodium, 88 mg potassium, 10 mg phosphorus

Red bell peppers are low in potassium and high in flavor, but that’s not the only reason they’re perfect for the kidney diet. These tasty vegetables are also an excellent source of vitamin C and vitamin A, as well as vitamin B6, folic acid and fiber. Red bell peppers are good for you because they contain lycopene, an antioxidant that protects against certain cancers.

Eat red bell peppers raw with dip as a snack or appetizer, or mix them into tuna or chicken salad. You can also roast peppers and use them as a topping on sandwiches or lettuce salads, chop them for an omelet, add them to kabobs on the grill or stuff peppers with ground turkey or beef and bake them for a main dish.

2. Cabbage

• 1/2 cup serving green cabbage = 6 mg sodium, 60 mg potassium, 9 mg phosphorus

A cruciferous vegetable, cabbage is packed full of phytochemicals, chemical compounds in fruit or vegetables that break up free radicals before they can do damage. Many phytochemicals are also known to protect against and fight cancer, as well as foster cardiovascular health.

High in vitamin K, vitamin C and fiber, cabbage is also a good source of vitamin B6 and folic acid. Low in potassium and low in cost, it’s an affordable addition to the kidney diet.

Raw cabbage makes a great addition to the dialysis diet as coleslaw or topping for fish tacos. You can steam, microwave or boil it, add butter or cream cheese plus pepper or caraway seeds and serve it as a side dish.Cabbage Rolls Made with Turkey are a great appetizer, and if you’re feeling fancy, you can stuff a cabbage with ground meat and bake it for a flavorful meal bursting with nutrients.

3. Cauliflower

• 1/2 cup serving boiled cauliflower = 9 mg sodium, 88 mg potassium, 20 mg phosphorus

Another cruciferous vegetable, cauliflower is high in vitamin C and a good source of folate and fiber. It’s also packed full of indoles, glucosinolates and thiocyanates—compounds that help the liver neutralize toxic substances that could damage cell membranes and DNA.

Serve it raw as crudités with dip, add it to a salad, or steam or boil it and season with spices such as turmeric, curry powder, pepper and herb seasonings. You can also make a nondairy white sauce, pour it over the cauliflower and bake until tender. You can pair cauliflower with pasta or even mash cauliflower as a dialysis diet replacement for mashed potatoes.

4. Garlic

• 1 clove garlic = 1 mg sodium, 12 mg potassium, 4 mg phosphorus

Garlic helps prevent plaque from forming on your teeth, lowers cholesterol and reduces inflammation.    

Buy it fresh, bottled, minced or powdered, and add it to meat, vegetable or pasta dishes. You can also roast a head of garlic and spread on bread. Garlic provides a delicious flavor and garlic powder is a great substitute for garlic salt in the dialysis diet.

5. Onions

• 1/2 cup serving onion = 3 mg sodium, 116 mg potassium, 3 mg phosphorus

Onion, a member of the Allium family and a basic flavoring in many cooked dishes, contains sulfur compounds which give it its pungent smell. But in addition to making some people cry, onions are also rich in flavonoids, especially quercetin, a powerful antioxidant that works to reduce heart disease and protects against many cancers. Onions are low in potassium and a good source of chromium, a mineral that helps with carbohydrate, fat and protein metabolism.

Try using a variety of onions including white, brown, red and others. Eat onions raw on burgers, sandwiches and in salads, cook them and use as a caramelized topping or fry them into onion rings. Include onions in recipes such as Italian Beef with Peppers and Onions.

6. Apples

• 1 medium apple with skin = 0 sodium, 158 mg potassium, 10 mg phosphorus

Apples have been known to reduce cholesterol, prevent constipation, protect against heart disease and reduce the risk of cancer. High in fiber and anti-inflammatory compounds, an apple a day may really keep the doctor away. Good news for people with kidney disease who already have their share of doctor visits.

This kidney diet winner can be paired with the previous good-for-you food, onions, to make a unique Apple Onion Omelet. With versatile apples you can eat them raw, make baked apples, stew apples, make them into apple sauce, or drink them as apple juice or apple cider.

7. Cranberries

• 1/2 cup serving cranberry juice cocktail = 3 mg sodium, 22 mg potassium, 3 mg phosphorus
• 1/4 cup serving cranberry sauce = 35 mg sodium, 17 mg potassium, 6 mg phosphorus
• 1/2 cup serving dried cranberries = 2 mg sodium, 24 mg potassium and 5 mg phosphorus

These tangy, tasty berries are known to protect against bladder infections by preventing bacteria from sticking to the bladder wall. In a similar way, cranberries also protect the stomach from ulcer-causing bacteria and protect the lining of the gastrointestinal (GI) tract, promoting GI health. Cranberries have also been shown to protect against cancer and heart disease.

Cranberry juice and cranberry sauce are the most frequently consumed cranberry products. You can also add dried cranberries to salads or have them as a snack.

8. Blueberries

• 1/2 cup serving fresh blueberries = 4 mg sodium, 65 mg potassium, 7 mg phosphorus

Blueberries are high in antioxidant phytonutrients called anthocyanidins, which give them their blue color, and they are bursting with natural compounds that reduce inflammation. Blueberries are a good source of vitamin C; manganese, a compound that keeps your bones healthy; and fiber. They may also help protect the brain from some of the effects of aging. Antioxidants in blueberries and other berries have been shown to help slow bone breakdown in rats made to be low in estrogen.

Buy blueberries fresh, frozen or dried, and try them in cereal or , topped with whipped topping, in a fruit smoothie. You can also drink blueberry juice.

9. Raspberries

• 1/2 cup serving raspberries = 0 mg sodium, 93 mg potassium, 7 mg phosphorus

Raspberries contain a phytonutrient called ellagic acid which helps neutralize free radicals in the body to prevent cell damage. They also contain flavonoids called anthocyanins, antioxidants which give them their red color. An excellent source of manganese, vitamin C, fiber and folate, a B vitamin, raspberries may have properties that inhibit cancer cell growth and tumor formation.

Add raspberries to cereal, or puree and sweeten them to make a dessert sauce or add them to vinaigrette dressing.

10. Strawberries

• 1/2 cup serving (5 medium) fresh strawberries = 1 mg sodium, 120 mg potassium, 13 mg phosphorus

Strawberries are rich in two types of phenols: anthocyanins and ellagitannins. Anthocyananins are what give strawberries their red color and are powerful antioxidants that help protect body cell structures and prevent oxidative damage. Strawberries are an excellent source of vitamin C and manganese and a very good source of fiber. They are known to provide heart protection, as well as anti-cancer and anti-inflammatory components.

Eat strawberries with cereal, smoothies and salad,or slice and serve them fresh or top them with whipped topping. If you’d like a more elaborate dessert, you can make strawberry pudding or sorbet, or puree and sweeten them to serve as a dessert.

11. Cherries

• 1/2 cup serving fresh sweet cherries = 0 mg sodium, 160 mg potassium, 15 mg phosphorus

Cherries have been shown to reduce inflammation when eaten daily. They are also packed with antioxidants and phytochemicals that protect the heart.

Eat fresh cherries as a snack or make a cherry sauce to serve with lamb or pork. Cherry juice is another way to consume this tasty food.

12. Red grapes

• 1/2 cup serving red grapes = 1 mg sodium, 88 mg potassium, 4 mg phosphorus

Red grapes contain several flavonoids that give them their reddish color. Flavonoids help protect against heart disease by preventing oxidation and reducing the formation of blood clots. Resveratrol, a flavonoid found in grapes, may also stimulate production of nitric oxide which helps relax muscle cells in the blood vessels to increase blood flow. These flavonoids also provide protection against cancer and prevent inflammation.

Buy grapes with red or purple skin since their anthocyanin content is higher. Freeze them to eat as a snack or to quench thirst for those on a fluid restriction for the dialysis diet. Add grapes to a fruit salad orchicken salad. Try a unique kidney diet recipe for Turkey Kabobs that feature grapes. You can also drink them as grape juice.

13. Egg whites

• 2 egg whites = 7 grams protein, 110 mg sodium, 108 mg potassium, 10 mg phosphorus

Egg whites are pure protein and provide the highest quality of protein with all the essential amino acids. For the kidney diet, egg whites provide protein with less phosphorus than other protein sources such as egg yolk or meats.

Buy powdered, fresh or pasteurized egg whites. Make an omelet or egg white sandwich, add pasteurized egg whites to smoothies or shakes, make deviled egg snacks,or add whites of hard-boiled eggs to tuna salad or garden salad to add extra protein.

14. Fish

• 3 ounces wild salmon = 50 mg sodium, 368 mg potassium, 274 mg phosphorus

Fish provides high-quality protein and contains anti-inflammatory fats called omega-3s. The healthy fats in fish can help fight diseases such as heart disease and cancer. Omega-3s also help lower low-density lipoprotein or LDL cholesterol, which is bad cholesterol, and raise high-density lipoprotein or HDL cholesterol, which is good cholesterol.

The American Heart Association1 and American Diabetes Association2recommend eating fish at least two times a week. Fish highest in omega-3s include albacore tuna, herring, mackerel, rainbow trout and salmon.

1American Heart Association: Fish and Omega-3 Fatty Acids

2American Diabetes Association: Seafood – A Smart Choice for Diabetes

15. Olive oil

• 1 tablespoon olive oil = less than 1 mg sodium, less than 1 mg potassium, 0 mg phosphorus

Olive oil is a great source of oleic acid, an anti-inflammatory fatty acid. The monounsaturated fat in olive oil protects against oxidation. Olive oil is rich in polyphenols and antioxidant compounds that prevent inflammation and oxidation.

Studies show that populations that use large amounts of olive oil instead of other oils have lower rates of heart disease and cancer.

Buy virgin or extra virgin olive oil because they are higher in antioxidants. Use olive oil to make salad dressing, in cooking, for dipping bread or for marinating vegetables.

10 Tips for Better Heart

Your heart works hard for you nonstop for your whole life. So show it some TLC.

Making small changes in your habits can make a real difference in your heart health. "It's like finding the fountain of youth," says Donald Lloyd-Jones, MD, of Northwestern University's Feinberg School of Medicine. "People who follow these steps not only live longer, but they also spend a lot more time healthy, without cardiovascular disease."

Even better? You don't have to work on all 10 steps at once. Even if you improve just one or two of these areas, you can make yourself less likely to get heart disease. Of course, the more tips on this list you can follow, the better. So let’s get started. 

1. Aim for lucky number seven.

The next time you're tempted to stay up later than you should, just think about how good that pillow will feel -- and how good a full night's sleep is for your heart. In one study, young and middle-age adults who slept 7 hours a night had less calcium in their arteries (an early sign of heart disease) than those who slept 5 hours or less or those who slept 9 hours or more.

The type of shut-eye they got was important, too: Adults who reported good-quality sleep also had healthier arteries than those who didn't sleep soundly. If you have trouble falling asleep or staying asleep at night, or if you don't feel refreshed after a full night in bed, talk to your doctor about how healthier sleep habits might improve your slumber.

2. Keep the pressure off.

That cuff squeezing your arm at every doctor's visit is important. It measures the amount of pressure flowing through your arteries with every heartbeat.

If your blood pressure gets too high, the extra force can damage artery walls and create scar tissue, making it more difficult for blood and oxygen to get to and from the heart. The heart has to pump harder and gets worn out faster. If it can't get enough oxygen, parts can start to die.

Get your blood pressure checked at least once every 2 years, or more often if it is already high. Many people are able to keep their levels in the healthy range by following an eating plan such as the DASH Diet or the Mediterranean diet.

Cut back on salt, limit alcohol to no more than one to two drinks a day, manage your stress, and get regular exercise, too. If these changes alone don't help, your doctor might recommend you also take medication.

3. Slash saturated fats.

Too much “bad” cholesterol can clog the heart and arteries with dangerous plaque.

It mostly comes from saturated and trans fats, found in red meat, full-fat dairy products, and fried or processed foods. So cut back on these products and cut out trans fats completely (check ingredients lists for anything that says “hydrogenated” or “partially hydrogenated” -- those are trans fats).

Adults should get a cholesterol blood test at least every 5 years. Your doctor should consider your other risk factors for heart disease when deciding what your goals should be. 

4. Make a shift to avoid diabetes.

Over time, high blood sugar damages arteries and puts you at risk for heart disease. Your doctor should test your blood sugar if you are 45 or older, if you are pregnant, or if you're overweight and have other risk factors for diabetes.

If you have diabetes, work with your doctor on your lifestyle (diet and exercise) and any medicine that you may need. If you have borderline high blood sugar, also called prediabetes, take action now to turn things around.

One simple swap is to trade processed carbs (like white rice) for fiber-rich whole grains (like brown rice). In one study, that simple swap slashed diabetes risk by 36%.

5. Sit less and sweat more.

You should get at least 150 minutes a week (30 minutes a day, 5 days a week) of moderate exercise, meaning any activity that gets you moving around and breaking a slight sweat. But really, every little bit counts.

“If you're doing nothing, do something -- and if you're doing something, do more," Lloyd-Jones says.

Also, pay attention to how much time you spend seated, whether it's at work, in your car, or on your couch at home.

"We now know that even if you exercise for 30 minutes a day, being sedentary for the other 23 and a half hours is really bad for your heart," says Monika Sanghavi, MD, assistant professor of cardiology at the University of Texas Southwestern Medical Center.

That doesn't mean you have to quit your desk job or throw away your favorite recliner. Break up long periods of sitting, and choose to stand or walk while doing things like talking on the phone or watching TV.

6. Have more fruit and less fruit juice.

Your heart works best when it runs on clean fuel. That means lots of whole, plant-based foods (like fruits, vegetables, nuts, and seeds) and fewer refined or processed foods (like white bread, pasta, crackers, and cookies).

It’s time-tested wisdom. "The latest fads get overplayed by the media, but the core of what makes a heart-healthy eating pattern hasn't changed for decades," Lloyd-Jones says.

One of the fastest ways to clean up your diet is to cut out sugary beverages like soda and fruit juice, which lacks the fiber that’s in actual fruit.

"We drink way too many of our calories," Sanghavi says. "And those calories don't fill us up the way real food does, so we have them in addition to everything else we're eating, with no nutritional benefit."

7. Crunch the numbers.

Not sure if you need to slim down? The easiest way to find out is to calculate your body mass index (BMI), a number based on your weight in relation to your height. You're considered overweight if you have a BMI of 25 or higher, which also means you're more likely to get heart disease. A BMI of 30 or higher puts you in the even higher-risk “obese” category.

You can lose weight by taking in fewer calories each day than you burn off, which usually means a combination of eating less food (or healthier foods) and getting more exercise.

Structured diets or calorie-counting programs and smartphone apps can help, "but there is no one best plan that will work for everyone," Lloyd-Jones says. "Find the one that works with your life and that you're able to sustain long-term."

8. Ditch the cigarettes, real and electronic.

Smoking and secondhand smoke are bad for your heart. If you smoke, quit, and avoid spending time around others who smoke as well.

E-cigarettes, which have become a popular alternative to tobacco products, have both a good and a bad side, Lloyd-Jones says. "They don't contain the harmful chemicals in cigarette smoke, and they can help some people wean themselves off of smoking," he says. "But they still do contain nicotine, so your goal should be to quit completely, not just switch to a less toxic version."

9. Get a stress-busting hobby.

You can't avoid stress entirely. It’s part of a normal life. But you can choose how you deal with it.

"I tell my patients that managing stress in a healthy way, whether it's meditation, yoga, or exercise, is really important," Sanghavi says. Having friends, a partner, or someone else you can lean on and talk to can also protect both your emotional health and your heart.

10. Throw your heart a birthday party!

You know that saying, "Not getting any younger?" It turns out you can get younger, at least when it comes to your heart health. Following all of these tips can help you keep a low "heart age," a tool created by the CDC to help people understand their true risk for heart disease.

Heart age is based on risk factors you can change (like those above) and those you can't (like your age, gender, and family history). A 2015 CDC study found that 70% of Americans have heart ages older than their actual age: men by 7.8 years and women by 5.4 years, on average.

It’s never too late to turn back the clock on your heart health, the CDC says. And knowing your heart age, and watching it come down over time, may be the motivation you need to make some of these important changes.