Habits that prevent heart attacks also prevent cancers.txt
Habits That Prevent Heart Attacks Also Prevent Cancers

A check of cancer registries and hospital records show 
that of 13,253 North Americans followed for more than 20 years, 
those who followed the American Heart Association's LIFE'S SIMPLE 
7 STEPS reduced risk of cancer by 51 percent, compared with 
participants who met none of the factors (Circulation. March 18, 
2013).  However, only 2.7 percent of the people studied were able 
to maintain at least six of the health measures.

-Exercise: at least 30 minutes every day
-Avoid overweight:
-Eat a healthful diet (see below).  
-Keep LDL cholesterol below 100 
-Keep systolic blood pressure below 130
-Keep fasting blood sugar below 100 
-Do not smoke.

The following percentages of people in the study avoided each risk 
factor:
71.5 percent -- avoided smoking
51.8 percent -- did not have high blood sugar
41.6 percent -- did not have high blood pressure
37.9 percent -- were physically active
36.9 percent -- had normal blood cholesterols
33.2 percent -- were not overweight {high Body Mass Index (BMI)}
5.3 percent -   followed a healthful diet

EXERCISE: A high rise in blood sugar can damage every cell in
your body.  Resting muscles draw no sugar from the bloodstream.  
On the other hand, contracting muscles can draw sugar from the 
bloodstream without even needing insulin, and therefore lower high 
blood sugar levels. This effect lasts only for up to 17 hours, so 
you need to exercise every day to keep blood sugar levels from 
rising too high and causing cell damage.
 
OVERWEIGHT:  Being overweight raises risk for high blood 
pressure, high cholesterol and diabetes. More than 50 percent of 
North Americans are, or will become, obese.   Fat inside cells 
blocks insulin receptors to prevent the body from responding to 
insulin.  This causes a high rise in blood sugar that can lead to 
diabetes.  It also causes the pancreas to release large amounts of 
insulin which constricts arteries.  This can block blood flow to 
the heart and cause a heart attack.  Excess weight also causes 
high blood pressure and high cholesterol.
 
CHOLESTEROL: You can lower the bad LDL cholesterol by 
avoiding too many calories, red meat, sugared drinks, and sugar-
added foods.
 
BLOOD PRESSURE:  High blood pressure is associated with 
increased risk for heart attacks, strokes and kidney disease.  You 
can lower blood pressure by avoiding overweight, following a 
healthful diet, exercising and avoiding vitamin D deficiency.
 
BLOOD SUGAR LEVELS: High blood sugar levels cause sugar to stick 
to the outer membranes of all the cells in your body.  Once 
stuck on a cell, sugar can never get off.  It is converted 
eventually to sorbitol that destroys that cell to cause the side 
effects of diabetes: blindness, deafness, heart attacks, strokes, 
impotence, dementia,   kidney failure, nerve damage and so forth.

SMOKING: Smoking can damage every cell in your body to 
increased risk for heart attacks, strokes and cancers.

HEALTHFUL DIET:  A healthful diet is rich in fruits, vegetables, 
whole grains, beans, seeds and nuts. It is low in sugared drinks, 
sugar-added foods, red meat and fried foods.
  
*Eat plenty of fruits, vegetables, whole grains, beans, seeds and 
nuts.
*Fish and poultry are permitted
*Restrict red meat and processed meats
*Restrict fried foods
*Use primarily water-based cooking methods (boiling, poaching, 
stewing and steaming).  Cooking without water at high temperature 
(frying, broiling, grilling, and roasting) causes sugar to stick 
to protein, fat and nucleic acids in foods to form cancer-causing 
Advanced Glycation End Products (AGEs), Polycyclic Aromatic 
Hydrocarbons (PAHs) and heterocyclic amines (HCAs).