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Section 1: What You Can Do To Stay Healthy Evidence shows that some of the leading causes of death in the United States, such as heart disease, cancer, stroke, some lung diseases, injuries, and HIV/AIDS, often can be prevented by improving personal health habits. Eating right, staying physically active, and not smoking are a few examples of good habits that can help you stay healthy. Creating a Healthy Lifestyle Last year, I started walking with a group of women five times a week. We're now up to 3 miles each time. It's both my social and exercise time of the day. I actually miss our time together on the days we don't walk. --Maria W. Eating Right Eating the right foods and the right amounts of foods can help you live a longer, healthier life. Research has proven that many illnesses—such as diabetes, heart disease, and high blood pressure—can be prevented or controlled by eating right. Getting the nutrients you need, such as calcium and iron, and keeping your weight under control can help. Try to balance the calories you get from food with the calories you use through physical activity (select for more information about physical activity). It is never too late to start eating right. Here are some helpful tips. Eat a variety of foods, especially: Square bullet image Vegetables. Choose dark-green leafy and deep-yellow vegetables. Square bullet image Fruits. Choose citrus fruits or juices, melons, and berries. Square bullet image Dry beans (such as red beans, navy beans, and soybeans), lentils, chickpeas, and peanuts. Square bullet image Whole grains, such as wheat, rice, oats, corn, and barley. Square bullet image Whole grain breads and cereals. Eat foods low in fat, saturated fat, and cholesterol, especially: Square bullet image Fish. Square bullet image Poultry prepared without skin; lean meat. Square bullet image Low-fat dairy products. Weight Control Weighing too much or too little can lead to health problems. After age 45, many people gain too much weight. You can control your weight by eating healthy foods and being physically active. For more information, select the next section, "Physical Activity." Ask your health care professional: Square bullet image What is a healthy weight for me? Square bullet image What are some ways I can control my weight? Keep track of your weight. Use your personal prevention chart. Physical Activity Research shows that physical activity can help prevent at least six diseases: heart disease, high blood pressure, obesity (excess weight), diabetes, osteoporosis, and mental disorders, such as depression. Physical activity also will help you feel better and stay at a healthy weight. Research suggests that brisk walking can be just as good for you as an activity such as jogging. Try to do a total of 30 minutes of constant physical activity, such as fast walking, most days of the week. Before you start being physically active: Square bullet image Talk with your doctor about ways to get started. Square bullet image Choose something that fits into your daily life, such as walking, gardening, raking leaves, or even washing windows. Square bullet image Choose an activity you like, such as dancing or swimming. Square bullet image Try a new activity, like biking. Square bullet image Ask a friend to start with you, or join a group. Don't quit: Square bullet image Make time for physical activity, start slowly, and keep at it. Square bullet image If the weather is bad, try an exercise show on TV, watch an exercise tape in your home, walk in the mall, or work around the house. Safe Sex Sexually transmitted diseases. Sexually transmitted diseases (STDs), such as herpes, syphilis, gonorrhea, and chlamydia, are passed easily from one person to the next through sexual intercourse. STDs are more common in people under the age of 50. But, if you or your partner have other sexual partners, you are at risk for STDs. You can lower your chances of getting an STD by using a latex condom every time you have sex. If you have not taken this step, you may need testing for STDs. HIV and AIDS. AIDS is a disease that breaks down the body's ability to fight infection and illness. AIDS is caused by the HIV virus. By preventing HIV infection, you can prevent AIDS. People in midlife and those who are older can become infected with HIV. In fact, 10 percent of all AIDS cases in the United States have occurred in people over the age of 50.