How to reduce the risks of these health-related problems?

How to reduce the effect of diet-related diseases?
 Heart Disease
 Diabetes
 Hypertension
 Obesity
 Osteoporosis

Hypertension

There are 3 easy steps to take note of:
1. Maintain a healthy weight. Statistically, the majority of the population that has hypertension is also overweight. Everybody that are slightly obese are two times more likely to develop hypertension than those that are thin. However, small amounts of weight loss can lower blood pressure considerably.
2. Eat a balanced diet. Maintaining a balanced diet will not only help in maintaining a healthy weight but will also supply you with the needed amounts to calcium, magnesium and potassium. These three minerals can have a positive affect on blood pressure.
3. Exercise Regularly. Regular exercise has been shown to strengthen the cardiovascular system and to maintain a healthy body weight.

Obesity

There are also 3 easy steps to take note of:
1. Avoid eating fatty foods as they contain lots of fats in the food and makes you gain weight easier.
2. Exercise regularly at least 3 times a week as it would increase your metabolism rate.
3. The last step is to reduce the intake of sugar and carb intake as foods that have low in fat may have higher in sugar or carbs.

Osteoporosis

There are also 3 easy steps to take note:
1. Eat and drink more food that contains calcium and vitamin D as they help build strong bones and teeth. While vitamin D helps calcium to be absorbed into the body.
2. Do not smoke as smoking decreases the bone mass and result in reduced bone mass and a higher risks of hip fractures.
3. Also do some exercise when you are free and also eat more food stuffs that contains calcium and vitamin D like low fat yoghurt, egg, soya beans etc.

Diabetes

There are also 3 east steps to take note:
1. Reduce diabetes risk factors by losing weight. If you're over 45 and overweight, your odds of having diabetes increase dramatically.
2. Exercise at least three to four times a week. Exercise is one of the best things people can do to reduce diabetes risk factors. Exercise helps the body use insulin better and process glucose.
3. Examine your blood pressure, cholesterol, and HDL (high-density lipoprotein). If your blood pressure is high, your cholesterol is over 200, and your HDL is less than 35, you are at risk for diabetes. Talk with your doctor about starting a diet and exercise program. Even a small change in diet and exercise can significantly reduce diabetes risk factors.

Heart Disease

There are also 3 easy steps to take note:
1.Eat fish like salmon, halibut or tuna two or three times each week.
2.Get plenty of fiber from fruits, vegetables and whole grains. Eat at least three servings of 100% whole grains each day.
3.Stay away from high sodium junk foods, processed foods and greasy foods.