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1. Sleep it Off.

Both ������Ƶ cardiologist Dr. Krishna Sudhir and strength and performance coach Rob Williams swear by the power of restorative sleep. That means at least 7 to 8 hours each night, Sudhir swears by the power of restorative sleep. That means at least 7 to 8 hours each night, he says – and that matters from a cardio standpoint. Sleep decreases stress and lowers blood pressure. Conversely, he says, sleep deprivation is now recognized as a risk factor for cardiovascular disease.

2. Focus on Serving Up Nutrient-Dense Foods.

Want to fuel a healthy lifestyle? “Make a resolution to eat more mindfully,” says Anna Jacob, the nutrition director for ������Ƶ in Singapore, Myanmar and Cambodia and an expert in nutrition for kids and seniors. “Offer fresh fruit and vegetables, whole grains, low-fat dairy, and fortified foods over energy-dense and nutrient-poor choices such as sodas, cookies, and cakes.” No matter your age, “focus on selecting fresh and wholesome foods while trimming off added salt and sugar from your regular choices.  Fill the nutrient gaps in your diet with carefully selected supplements so you can stay strong as you age gracefully.”

3. Pump It Up.

Keep your heart in good shape by boosting your exercise levels. Check first with your health professional, but if you can, work out four to five times each week for at least 40 minutes at a time, Sudhir said. Regular exercise lowers your risk of high blood pressure, heart disease, stroke, and diabetes – and helps you manage your weight and reduces your obesity risk. Also, according to Sudhir, the mental health benefits of exercising include reducing stress, preventing cognitive decline, alleviating anxiety – and even sharpening your memory. So take a walk, pound the pavement, hit the gym, and swim some laps – it all helps your health and well-being.

4. Team Up With Someone Else.

“It makes a huge difference if you are accountable to someone,” says Lynne Lyons, a certified diabetes educator and registered dietitian from ������Ƶ’s diabetes care business. “Have a shared health goal and commit to doing it together.”

Sudhir agrees. “Discussing your goals with family and friends is a good way of keeping on track," he says. "This enables you to receive ongoing support and encouragement, and the positive reinforcement that is essential to success.”

Better yet, says Jacob, commit to "being the ‘nutrition ambassador’ in your family and social circles. As you walk the talk, you will inspire and motivate others to eat better each day, and, that will in turn reinforce your commitment to change.”

5. Take a Holistic Approach to Your Health.

“Everything’s connected,” says Lyons. “It has to do with frame of mind. If people are feeling better about themselves and doing other healthy things — getting enough sleep, getting outside, doing a bit of exercise — you have a better chance of sticking to your goal if those other things are in place. It’s especially hard to make that shift after the holidays.

But in terms of starting the year fresh, clean out your cupboards, refrigerator and freezer, and throw away things that are expired, outdated, and not the best health choice. Ideally, only put back in those things that are aligned with your health goal.”

New Year, New You

5 Healthy Changes You Need to Make in 2017