Many chronic diseases are caused by key risk behaviors. By making healthy choices, you can reduce your likelihood of getting a chronic disease and improve your quality of life.

Quit Smoking

Stopping smoking (or never starting) lowers the risk of serious health problems, such as heart disease, cancer, type 2 diabetes, and lung disease, as well as premature death—even for longtime smokers. Take the first step and call 1-800-QUIT-NOW for FREE support.

Eat Healthy

Eating healthy helps prevent, delay, and manage heart disease, type 2 diabetes, and other chronic diseases. A balanced, healthy dietary pattern includes a variety of fruits, vegetables, whole grains, lean protein, and low-fat dairy products and limits added sugars, saturated fats, and sodium.

Get Regular Physical Activity

Regular physical activity can help you prevent, delay, or manage chronic diseases. Aim for moderate intensity physical activity (like brisk walking or gardening) for at least 150 minutes a week, with muscle-strengthening activities 2 days a week.

Avoid Drinking Too Much Alcohol

ver time, excessive drinking can lead to high blood pressure, various cancers, heart disease, stroke, and liver disease. By not drinking too much, you can reduce these health risks.

Get Screened

To prevent chronic diseases or catch them early, visit your doctor regularly for preventive services.

Take Care of Your Teeth

Oral diseases—which range from cavities and gum disease to oral cancer—cause pain and disability for millions of Americans. To help prevent these problems, drink fluoridated water, brush with fluoride toothpaste twice a day, and floss daily. Visit your dentist at least once a year, even if you have no natural teeth or have dentures.

Get Enough Sleep

Insufficient sleep has been linked to the development and poor management of diabetes, heart disease, obesity, and depression. Adults should get at least 7 hours of sleep daily.

Know Your Family History

If you have a family history of a chronic disease, like cancer, heart disease, diabetes, or osteoporosis, you may be more likely to develop that disease yourself. Share your family health history with your doctor, who can help you take steps to prevent these conditions or catch them early.

Make Healthy Choices in School, at Work, and in the Community

By making healthy behaviors part of your daily life, you can prevent conditions such as high blood pressure or obesity, which raise your risk of developing the most common and serious chronic diseases. Learn more about healthy actions you or your loved ones can take.

Excessive alcohol use is a leading preventable cause of death in the United States, shortening the lives of those who die by an average of 26 years. Excessive alcohol use includes:

• Binge drinking, defined as consuming 4 or more drinks on an occasion for a woman or 5 or more drinks on an occasion for a man.
• Heavy drinking, defined as 8 or more drinks per week for a woman or 15 or more drinks per week for a man.
• Any alcohol use by pregnant women or anyone younger than 21.

A small percentage of adults who drink account for half of the 35 billion total drinks consumed by US adults each year. CDC estimates that 1 in 6 US adults binge drinks, with 25% doing so at least weekly, on average, and 25% consuming at least 8 drinks during a binge occasion. Binge drinking is responsible for more than 40% of the deaths and three-quarters of the costs due to excessive alcohol use.

Fast Stats

Each year in the United States excessive alcohol use is responsible for:

The Health Effects of Excessive Alcohol Use

Chronic Health Effects

Over time, excessive alcohol use can lead to chronic diseases and other serious problems, including alcohol use disorder and problems with learning, memory, and mental health. Other chronic health conditions linked to excessive alcohol use include:

High Blood Pressure, Heart Disease, and Stroke

Binge drinking and heavy drinking can cause heart disease, including cardiomyopathy (disease of the heart muscle), as well as irregular heartbeat, high blood pressure, and stroke.

Liver Disease

Excessive alcohol use takes a toll on the liver and can lead to fatty liver disease (steatosis), hepatitis, fibrosis, and cirrhosis.

Cancer

Drinking alcoholic beverages of any kind, including wine, beer, and liquor, can contribute to cancers of the mouth and throat, larynx (voice box), esophagus, colon and rectum, liver, and breast (in women). For some cancers, even less than one drink in a day can increase risk. The less alcohol a person drinks, the lower the risk of these types of cancer.

Immediate Health Effects

Excessive alcohol use has immediate effects that increase the risk of many harmful health conditions, including the following:

Injuries, Violence, and Poisonings

Drinking too much alcohol increases the risk of injuries, including those from motor vehicle crashes, falls, drownings, and burns. It increases the risk of violence, including homicide, suicide, and sexual assault. Alcohol also contributes to poisonings or overdoses from opioids and other substances.

A recent US study found that more than 40% of people who died violently had alcohol in their bloodstream.

Unintended Pregnancy and Sexually Transmitted Infections

People who binge drink are more likely to have unprotected sex and multiple sex partners. These activities increase the risk of unintended pregnancy and sexually transmitted infections, including HIV.

Poor Pregnancy Outcomes

There is no known safe amount of alcohol use during pregnancy. Alcohol use during pregnancy can cause fetal alcohol spectrum disorders. It may also increase the risk of miscarriage, premature birth, stillbirth, and sudden infant death syndrome.

To reduce the risk of alcohol-related harms, the 2020–2025Dietary Guidelines for Americans recommends that adults of legal drinking age can choose not to drink, or to drink in moderation by limiting intake to 2 drinks or less in a day for men or 1 drink or less in a day for women, on days when alcohol is consumed.

The Guidelines also do not recommend that people who do not drink alcohol start drinking for any reason and that if adults of legal drinking age choose to drink alcoholic beverages, drinking less is better for health than drinking more.

Some people should not drink, including women who are or who might be pregnant, people with certain conditions or taking certain medicines, and people who are recovering from an alcohol use disorder or unable to control the amount they drink.

Physical activity can improve health now and in the future. People of all ages, races and ethnicities, shapes, sizes, and abilities can benefit from more physical activity. Everyone needs both aerobic and muscle-strengthening physical activity, according to the Physical Activity Guidelines for Americans, 2 edition. Even short periods of physical activity can improve health.

Physical activity:

• Helps prevent unhealthy weight gain.
• Reduces the risk of many chronic diseases, such as heart disease, cancer, and type 2 diabetes.
• Helps reduce feelings of anxiety and improves sleep quality.
• Improves cognitive ability and reduces risk of dementia.
• Improves bone and musculoskeletal health.

Not everyone has the same opportunity to be physically active. Many people live in neighborhoods with poor sidewalk and street infrastructure, few safe spaces for physical activity, and few destinations (including transit stops) within walking or biking distance from their home. Creating activity-friendly communities can provide safe and convenient places for people to be active. It can also support local economies by increasing retail activity and employment.

When communities are developed or redesigned to promote physical activity, community members should be involved in the planning and decision-making process. It is especially important to include people who have been left out in the past, such as members of racial and ethnic minority groups, older adults, and people with disabilities.

CDC aims to help 27 million Americans become more physically active by 2027 through Active People, Healthy Nation℠, a comprehensive initiative to promote physical activity based on strategies recommended by the Guide to Community Preventive Services.

Fast Stats

In the United States:

The Harmful Effects of Not Getting Enough Physical Activity

Heart Disease

Not getting enough physical activity can lead to heart disease—even for people who have no other risk factors. It can also increase the likelihood of developing other heart disease risk factors, including obesity, high blood pressure, high blood cholesterol, and type 2 diabetes.

Type 2 Diabetes

Not getting enough physical activity can raise a person’s risk of developing type 2 diabetes. Physical activity helps control blood sugar (glucose), weight, and blood pressure and helps raise “good” cholesterol and lower “bad” cholesterol. Adequate physical activity—at least 150 minutes of moderate activity a week—can also help reduce the risk of heart disease and nerve damage, which are often problems for people with diabetes.

Cancer

Getting the recommended amount of physical activity can lower the risk of many cancers, including cancers of the breast, colon, and uterus. Regular physical activity is one of the most important things people can do to improve their health. Moving more and sitting less have tremendous benefits for everyone, regardless of age, sex, race, ethnicity, or current fitness level.

The Health Benefits of Physical Activity

Physical activity is one of the best things people can do for their health. The Physical Activity Guidelines for Americans, 2nd Edition presents new findings on the benefits of regular physical activity, which include:

• Improved sleep.
• Increased ability to perform everyday activities.
• Improved cognitive ability and a reduced risk of dementia.
• Improved bone and musculoskeletal health.

Emerging research also suggests that physical activity may help our immune systems protect our bodies from infection and disease.

Good nutrition is essential to keeping current and future generations healthy across the lifespan. A healthy diet helps children grow and develop properly and reduces their risk of chronic diseases. Adults who eat a healthy diet live longer and have a lower risk of obesity, heart disease, type 2 diabetes, and certain cancers. Healthy eating can help people with chronic diseases manage these conditions and avoid complications.

However, when healthy options are not available, people may settle for foods that are higher in calories and lower in nutritional value. People in low-income communities and some racial and ethnic groups often lack access to convenient places that offer affordable, healthier foods.

Most people in the United States don’t eat a healthy diet and consume too much sodium, saturated fat, and sugar, increasing their risk of chronic diseases. For example, fewer than 1 in 10 adolescents and adults eat enough fruits or vegetables. In addition, 6 in 10 young people aged 2 to 19 years and 5 in 10 adults consume at least one sugary drink on any given day.

Fast Stats

In the United States:

The Harmful Effects of Poor Nutrition

Overweight and Obesity

Eating a healthy diet, along with getting enough physical activity and sleep, can help children grow up healthy and prevent overweight and obesity. In the United States, 20% of young people aged 2 to 19 years and 42% of adults have obesity, which can put them at risk of heart disease, type 2 diabetes, and some cancers.

Heart Disease and Stroke

Two of the leading causes of heart disease and stroke are high blood pressure and high blood cholesterol. Consuming too much sodium can increase blood pressure and the risk for heart disease and stroke. Current guidelines recommend getting less than 2,300 mg a day, but Americans consume more than 3,400 mg a day on average.

Over 70% of the sodium that Americans eat comes from packaged, processed, store-bought, and restaurant foods. Eating foods low in saturated fats and high in fiber and increasing access to low-sodium foods, along with regular physical activity, can help prevent high blood cholesterol and high blood pressure.

Type 2 Diabetes

People who are overweight or have obesity are at increased risk of type 2 diabetes compared to those at a healthybecause, over time, their bodies become less able to use the insulin they make. Of US adults, 96 million—more than 1 in 3—have prediabetes, and more than 8 in 10 of them don’t know they have it. Although the rate of new cases has decreased in recent years, the number of adults with diagnosed diabetes has nearly doubled in the last 2 decades as the US population has increased, aged, and become more overweight.

Cancer

An unhealthy diet can increase the risk of some cancers. Consuming unhealthy food and beverages, such as sugar-sweetened beverages and highly processed food, can lead to weight gain, obesity and other chronic conditions that put people at higher risk of at least 13 types of cancer, including endometrial (uterine) cancer, breast cancer in postmenopausal women, and colorectal cancer. The risk of colorectal cancer is also associated with eating red and processed meat.

Commercial* tobacco use is the leading cause of preventable disease, disability, and death in the United States. Every day in the United States, about 1,600 young people under age 18 try their first cigarette, and nearly 200 end up smoking cigarettes daily.

Some groups of people have a higher percentage of tobacco use, secondhand smoke exposure, and related health problems, as well as less access to treatment to help them quit. These disparities can be based on where people live, the kind of job they have, whether they have health insurance, and factors like race, ethnicity, age, or sexual orientation.

Over 16 million people live with at least one disease caused by smoking, and smoking-related illness cost the United States more than $600 billion in 2018. These costs could be reduced if we prevent people from starting to use tobacco and help people who use tobacco quit.

CDC and its partners work to reduce tobacco-related diseases and deaths by:

• Prevent young people from using tobacco products.
• Help people quit using tobacco products.
• Eliminate exposure to secondhand smoke.
• Advance health equity by identifying and eliminating tobacco-related disparities.

* When CDC references tobacco on this web page, we are referring to the use of commercial tobacco and not the sacred and traditional use of tobacco by some American Indian communities.

Fast Stats

In the United States:

The Harmful Effects of Tobacco Use

Cigarette smoking leads to disease and disability and harms nearly every organ of the body. Smoking causes cancer, heart disease, stroke, lung diseases, type 2 diabetes, and other chronic health conditions. The impact also extends beyond the person who smokes. For example, smoking during pregnancy increases the risk of premature birth (being born too early) and sudden infant death syndrome (SIDS).

Secondhand smoke, which affects 58 million Americans who don’t smoke, also causes stroke, lung cancer, and heart disease in adults. Children who are exposed to secondhand smoke are at increased risk of SIDS, impaired lung function, acute respiratory infections, middle ear disease, and more frequent and severe asthma attacks.

Cancer

Cigarette smoking causes several forms of cancer, including about 80% to 90% of lung cancer deaths. People who don’t smoke can also develop lung cancer, and those who are exposed to secondhand smoke at home or work have a 20% to 30% higher risk of getting lung cancer than those not exposed. Smoking also causes cancers of the voice box (larynx), mouth and throat, esophagus, bladder, kidney, liver, pancreas, cervix, colon, rectum, and stomach, as well as a type of blood cancer called acute myeloid leukemia. It can also interfere with cancer treatment, increasing the risk of recurrence, more serious complications, and death.

Heart Disease and Stroke

Cigarette smoking is a major cause of heart disease and stroke and causes 1 in every 4 deaths from heart disease and stroke. People who don’t smoke but breathe secondhand smoke at home or work have a 25% to 30% higher risk of heart disease and a 20% to 30% higher risk of stroke. Smoking can damage the body by:

• Raising triglycerides (a type of fat in the blood) and lowering high-density lipoprotein (HDL) or “good” cholesterol.
• Making blood sticky and more likely to clot, which can block blood flow to the heart and brain.
• Damaging cells that line blood vessels, increasing the buildup of plaque (fat, cholesterol, calcium, and other substances) in blood vessels, and causing blood vessels to thicken and narrow.

Lung Disease

Cigarette smoking can cause lung disease by damaging the airways and the small air sacs (alveoli) found in the lungs. It can cause chronic obstructive pulmonary disease (COPD), which includes emphysema and chronic bronchitis. Smoking accounts for as many as 8 in 10 COPD-related deaths. If you have asthma, tobacco smoke can trigger an asthma attack or make an attack worse.

Diabetes

The risk of developing type 2 diabetes is 30% to 40% higher for current smokers than nonsmokers. The more cigarettes a person smokes, the higher their risk of type 2 diabetes. People with diabetes who smoke are more likely than nonsmokers to have trouble managing their blood sugar and to have serious complications, including:

• Heart disease and kidney disease.
• Poor blood flow in the legs and feet that can lead to infections, ulcers, and amputation (surgery to remove a body part, such as toes or feet).
• Retinopathy (an eye disease that can cause blindness).
• Peripheral neuropathy (nerve damage in the hands, arms, feet, and legs that causes numbness, pain, weakness, and poor coordination).

Pregnancy Complications

Cigarette smoking during pregnancy increases the risk of pregnancy complications, including premature birth, low birth weight, certain birth defects, and SIDS. Smoking can also make it harder for a woman to get pregnant. In addition, exposure to secondhand smoke is dangerous for infants and increases the risk of SIDS, slowed lung growth, and middle ear disease.

By making healthy choices, you can reduce your chances of getting a chronic disease and improve your quality of life. Avoiding chronic conditions, like heart disease, type 2 diabetes, and obesity, can also lower your risk of severe illness from some infectious diseases, such as the flu and COVID-19.

But healthy behaviors are only part of the picture. Getting routine preventive care can help you stay well and catch problems early, helping you live a longer, healthier life.

Get Regular Medical and Dental Checkups.

Regular checkups are separate from any other doctor’s visit for sickness or injury. In addition to physical exams, these visits focus on preventive care, such as:

• Screening tests, which are medical tests to check for diseases early, when they may be easier to treat.
• Services, like vaccines (shots), that improve your health by preventing diseases and other health problems.
• Dental cleanings.
• Education and counseling to help you make informed health decisions.

Know Your Family Health History.

Family health history is a record of the diseases and health conditions in your family. You and your family members share genes. You may also have behaviors in common, like what you do for physical activity and what you like to eat. You may live in the same area and come into contact with similar harmful things in the environment. Family history includes all of these factors, any of which can affect your health.

If you have a family history of a chronic disease, like cancer, heart disease, diabetes, or osteoporosis, you’re more likely to get that disease yourself.

Talk to your family. Write down the names of close relatives from both sides of your family—parents, siblings, grandparents, aunts, uncles, nieces, and nephews. Include information on major medical conditions, causes of death, age at disease diagnosis, age at death, and ethnic background.

You can use My Family Health Portrait to keep track of your information. Be sure to update this information regularly and share what you’ve learned with your family and your doctor.

Your doctor can help you take steps to prevent certain health conditions and chronic diseases—or catch them early, when they’re easier to treat.

You can’t change your genes, but you can change unhealthy behaviors that can cause chronic diseases—like smoking, poor nutrition, physical inactivity, or excessive drinking. If you have a family health history of disease, you may have the most to gain from these lifestyle changes and from preventive care practices, like regular checkups, vaccinations, and screening tests.

Stay Up to Date on Cancer Screenings.

Cancer screening means checking your body for cancer before you have symptoms. Getting screening tests regularly may find breast, cervical, and colorectal (colon) cancers early, when treatment is likely to work best. Lung cancer screening is recommended for some people who are at high risk. Learn more about CDC-recommended screening tests.

Breast Cancer Screenings

Breast cancer screening can’t prevent breast cancer, but it can help find breast cancer early, when it’s easier to treat. Talk to your doctor about which breast cancer screening tests are right for you and when you should have them. Learn more about screening for breast cancer.

Cervical Cancer Screening

The Pap test can find abnormal cells in the cervix that may turn into cancer. It can also find cervical cancer early, when the chance of being cured is high. The HPV test looks for the virus (human papillomavirus) that can cause these cell changes. Learn more about screening for cervical cancer.

Colorectal (Colon) Cancer Screening

Colorectal cancer almost always develops from precancerous polyps (abnormal growths) in the colon or rectum. Screening tests can find precancerous polyps so they can be removed before they turn into cancer. Screening tests also can find colorectal cancer early, when treatment works best. Learn more about screening for colorectal cancer.

Lung Cancer Screening

Yearly lung cancer screening with low-dose computed tomography is recommended for people who are 50 to 80 years old and either have a history of heavy smoking and smoke now, or have quit within the past 15 years. Learn more about screening for lung cancer.

Get Vaccinated.

Vaccination is one of the safest and most convenient ways to protect your health. Vaccines offer protection in different ways, but they all help your body remember how to fight a specific infection in the future. It typically takes a few weeks after vaccination for the body to build up that protection.

On-time vaccination throughout childhood is essential because it helps provide immunity before children are exposed to potentially life-threatening diseases. Vaccines are tested to ensure that they are safe and effective for children to receive at the recommended ages.

Adults need to keep their vaccinations up to date because immunity from childhood vaccines can wear off over time. You’re also at risk of different diseases as an adult.

Routine Vaccinations

See the Child and Adolescent Immunization Schedule and the Adult Immunization Schedule for more information about recommended routine vaccinations.

COVID-19 Vaccination

COVID-19 vaccination can reduce your risk of severe illness, hospitalization, and death from COVID-19. It is especially important for people with underlying health problems, like heart disease, lung disease, diabetes, and obesity. People with these conditions are more likely to get very sick from COVID-19.

Flu Vaccination

The best way to reduce your risk from seasonal flu and its potentially serious complications is to get vaccinated every year. Learn more at Prevent Seasonal Flu. Everyone 6 months or older should get a flu vaccine every season, especially people at higher risk.

Blood pressure is the force of blood pushing against your blood vessels.

Why is high blood pressure dangerous?

If blood pressure rises and stays high over time, it is called hypertension ("Hi-pur-TEN-shun"). If it is not controlled, high blood pressure can cause:

• Stroke
• Kidney problems
• Heart failure
• Heart attack
• Eye problems

Most people with high blood pressure feel healthy and don't have symptoms. The only way to know if you have high blood pressure is to have your blood pressure checked.

How do you get checked for high blood pressure?

Checking your blood pressure is simple. Your provider places a fabric cuff around your upper arm and pumps it full of air. Your provider then listens to your heartbeat while the air lets out of the cuff.

Follow these steps to help your provider correctly measure your blood pressure:

• Wear a short-sleeved shirt or blouse.
• Empty your bladder.
• For at least 30 minutes before your appointment, don't:
  • Smoke
  • Do any vigorous activity
  • Drink caffeine (in coffee, tea or cola)
• Sit down and relax with your feet on the floor and your back supported for at least 5 minutes before your blood pressure is checked.
• Don't talk while your blood pressure is being checked.

What do your blood pressure numbers mean?

Blood pressure is measured by two numbers.

The first (or top) number—"systolic"—is the pressure in your blood vessels when your heart beats. The second (or bottom) number—"diastolic"—is the pressure in your blood vessels between heartbeats.

If your blood pressure is normal, that's great! You should have it rechecked every year or so to be sure it stays within the normal range.If your blood pressure is normal, that's great! You should have it rechecked every year or so to be sure it stays within the normal range.

If your blood pressure is pre-high or high, it should be rechecked to determine whether you have hypertension. Ask your provider the following questions:

• When should I have my blood pressure checked again?
• Do I need treatment for high blood pressure?

What can you do to prevent or control high blood pressure?

1. Quit smoking and/or chewing tobacco. Ask your provider for help with quitting.
2. Achieve and maintain a healthy weight. If you are overweight, ask your provider for help with a plan to lose weight.
3. Be physically active.
   • "Physical activity" includes any activity that raises your heart rate, such as brisk walking, working in the house or yard, or playing sports.
   • Do activity for 10 minutes or more at a time. Aim for at least 2 hours and 30 minutes of activity each week.
4. Reduce salt (sodium) in your diet.
   • Read food labels. Choose and prepare foods that are low in sodium or are sodium-free.
   • Ask to see a registered dietitian if you need help with a plan.
5. Limit alcohol.
   • Men should have no more than 2 drinks per day.
   • Women should have no more than 1 drink per day.

What else can you do?

Always ask your provider what your blood pressure is and write it down. Keep track of your blood pressure numbers.

Your provider may prescribe medicine to help lower your blood pressure.

• Take your medicine every day, or as directed by your provider
• If your blood pressure numbers get lower, it's because your medicine is working. Don't stop it or take a lower dose unless your provider says you should.

Here are some questions to ask your provider:

• Is my blood pressure under good control?
• How often should I have my blood pressure checked?
• What is a healthy weight for me?
• Is it safe for me to start doing regular physical activity?

What is high cholesterol?

Cholesterol is a fat-like material that provides structure for your body's cells. Your liver makes most of the cholesterol your body needs, but you also get some from the foods you eat. Too much cholesterol can cause a sticky substance (plaque) to build up in your blood vessels. This plaque can block blood vessels and cause heart attacks and strokes.

Most people with high cholesterol feel healthy and don't have symptoms. The only way to know if you have high cholesterol is to have your cholesterol checked.

How is cholesterol checked?

Cholesterol is checked with a blood test. The test works best if you don't eat or drink anything for at least 8 hours before the test.

What do the cholesterol numbers mean?

Your total cholesterol is made up of two types of cholesterol: LDL (low-density lipoproteins) and HDL (high-density lipoproteins).

• High levels of LDL increase your chances of heart disease. It is sometimes called the "bad cholesterol."
• High levels of HDL decrease your chances of heart disease. It is sometimes called the "good cholesterol."

Total Cholesterol Levels

Your provider will usually look at your total cholesterol first. Your total cholesterol should be under 200. If you already have heart disease or you have heart disease risk factors, such as smoking, diabetes, or high blood pressure, your provider will also look at your LDL and HDL results.

If your cholesterol is in the desirable range and you are healthy, have it checked again in 5 years.

If your cholesterol is borderline high or high, or you have heart disease, your next step depends on your LDL and HDL levels and your other conditions or risk factors. Ask your provider these questions:

• What should my cholesterol levels be?
• Do I need treatment for my cholesterol?

What can you do to prevent or control high cholesterol?

Follow a healthy eating plan.

• Read food labels and limit foods high in saturated fat, trans fat, and cholesterol.
• Eat plenty of fruits, vegetables, low-fat dairy foods, and whole grains.
• Ask to see a registered dietitian if you need help with a plan.

Be physically active.

• "Physical activity" includes any activity that raises your heart rate, such as brisk walking, working in the house or yard, or playing sports.
• Do activity for 10 minutes or more at a time. Aim for at least 2 hours and 30 minutes of activity each week.

Achieve and maintain a healthy weight.

If you are overweight, ask your provider for help with an eating and physical activity plan to lose weight

What else can you do?

• Always ask your provider what your cholesterol numbers are and write them down.
• Your provider may prescribe medicine to help lower your cholesterol.
• Take your medicine every day, or as directed by your provider.

If your cholesterol numbers get lower, it's because your medicine is working. Don't stop it or take a lower dose unless your provider says you should.

Here are some questions to ask your provider:

• Is my cholesterol under good control?
• When should I have my cholesterol next checked?
• What is a healthy weight for me?
• Is it safe for me to start doing regular physical activity?

Chronic diseases such as heart disease, cancer, and diabetes are the leading causes of death and disability in the United States. But they are largely preventable. By practicing these four healthy behaviors, you can improve your odds of staying well, feeling good, and living longer.

Tip 1: Don’t Smoke.

If you don’t smoke, don’t start. If you smoke, get the support you need to quit for good. Quitting smoking lowers your risk of heart disease, lung disease, cancer, and other smoking-related illnesses.

It’s never too late to quit smoking. More than 60% of adults who’ve ever smoked cigarettes have quit.

How To

• Make a quit plan. Making a plan can help you manage stress, urges to smoke, and other challenges when trying to quit.
• Talk to your doctor about using quit-smoking medicine.
• Call 1-800-QUIT-NOW to be connected to your state quitline, where you can speak confidentially with a highly trained coach.
• Don’t give up. Even if you’ve tried to quit before and haven’t been able to, you can still quit for good.

Tip 2: Eat Healthy.

Good nutrition is essential to staying healthy at any age. The benefits of healthy eating are significant. People with healthy eating patterns live longer and have less risk of obesity, heart disease, type 2 diabetes, and certain cancers.

For Children

Good nutrition during the first 2 years of life is vital for healthy growth and development. Breastfeeding is the best source of nutrition for most infants. It can reduce the risk of asthma, obesity, type 1 diabetes, ear and respiratory infections, and sudden infant death syndrome (SIDS).

Early eating experiences affect how children eat as they get older. Parents and other caregivers should introduce children to healthy foods from the very beginning. At 6 months old, children can start having foods and drinks other than breast milk and infant formula.

For Adults

A healthy eating plan includes a variety of fruits, vegetables, whole grains, lean protein, and low-fat dairy products and limits added sugars, saturated fats, and sodium. Healthy eating can work for everyone’s tastes, traditions, culture, and budget.

How To

• Choose water (tap or unsweetened, bottled, or sparkling) over sugary drinks.
• Focus on whole fruits. They can be fresh, frozen, canned, or dried.
• Eat a variety of vegetables and add them to mixed dishes like casseroles, sandwiches, and wraps.
• Choose whole-grain versions of common foods, such as bread, pasta, and tortillas.
• Eat a variety of protein foods, such as beans, soy, seafood, lean meats, poultry, and unsalted nuts and seeds.
• Choose low-fat (1%) or fat-free (skim) dairy. You’ll get the same amount of calcium and other nutrients as whole milk, but with less saturated fat and calories.

Tip 3: Be Active.

Physical activity is one of the best ways you can improve your health now and in the future. Everyone can get the health benefits of physical activity—no matter their age, abilities, shape, or size.

Adults need two kinds of physical activity:

• Aerobic physical activity—such as brisk walking, biking, dancing, or yard work—that gets you breathing harder and your heart beating faster.
• Muscle-strengthening physical activity that works all major muscle groups, such as lifting weights, working with resistance bands, push-ups, or squats.

Physical activity is important for people of all ages. See how much you need.

If you can’t get the recommended amounts of physical activity because of chronic conditions or disabilities, you should be as physically active as you can. Some physical activity is better than none.

How To

• Talk to your doctor first if you have a chronic condition like diabetes or heart disease.
• Get support from your friends and family. Invite them to get active with you!
• Start slowly and add time, frequency, or intensity every week.
• Schedule physical activity for times in the day or week when you’re most energetic.
• Plan ahead. Make physical activity part of your daily or weekly schedule.
• Walk instead of driving to places nearby. If you drive, park farther away from your destination and walk.
• Take the stairs instead of escalators or elevators, if you’re able, and do so as often as possible.
• Move more and sit less throughout the day.

Tip 4: Limit Drinking.

Excessive alcohol use, over time, can lead to high blood pressure, heart disease, stroke, liver disease, and various cancers. Excessive alcohol use includes:

• Binge drinking, defined as consuming 4 or more drinks on an occasion for a woman or 5 or more drinks on an occasion for a man. See What Is a Standard Drink?
• Heavy drinking, defined as 8 or more drinks per week for a woman or 15 or more drinks per week for a man.
• Any alcohol use by pregnant women or anyone younger than 21.

To reduce the risk of alcohol-related harms, the 2020–2025 Dietary Guidelines for Americans recommends that adults of legal drinking age can choose not to drink or to drink in moderation by limiting intake to 2 drinks or less in a day for men or 1 drink or less in a day for women, on days when alcohol is consumed.

How To

• If you don’t drink, don’t start.
• If you do drink, drink in moderation.
• If you need help to stop drinking, talk to your doctor or call 1-800-662-HELP (TTY: 1-800-487-4889). This confidential, free service provides referrals to local treatment facilities, support groups, and community organizations. You can also visit the online treatment locator.