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Eat More Fish
Getting the protein you need from fish rather than red meat and other high-fat sources reduces your risk of heart disease and stroke. Studies show consuming the omega-3 fatty acids found in most fish decreases triglycerides in the blood and inhibits the arterial plaque build-up that can lead to a heart attack or stroke.
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Walk More, Drive Less
Exercise, even in small amounts, has been shown to slow weight gain, decrease bad cholesterol levels, control blood pressure, and decrease the risk of heart attack and stroke.
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Eat Smaller Portions
People tend to eat as much as they're given, regardless of hunger. In Japan, meals are usually served in courses with small bowls or plates. Consuming smaller meals decreases overall caloric intake and allows the body to more thoroughly digest food. Studies have found this leads to lower fat storage and lower cholesterol levels, among other benefits.
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Eat Slowly and Stop Eating Before You Are Full
Eat like a crane, as the Japanese say. Eating slowly gives your body a chance to digest properly and signal fullness before you've overeaten. And follow the Japanese saying Hara hachi bunme—eat only until you are 80 percent full. This reduces overall calorie intake and avoids obesity, which leads to many health problems, including heart disease, diabetes, and stroke.
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Try Yoga and Other Meditative Exercises
Yoga, tai chi, and other meditative exercise techniques have been shown to improve flexibility, balance, heart and lung capacity, and overall well-being.
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Discover More About Japan |
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Discover why the Japanese have the sixth-highest life expectancy in the world—and how modern lifestyles are taking their toll on the nation's health.
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Journey to the island nation of Japan, where afternoon tea breaks, fresh fish, and ritual meditation are a way of life.
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Follow a National Geographic photographer as she explores Mount Fuji and the culture of reverence and celebration it inspires.
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Learn more about Japan, a land of temples and high-speed trains, with facts, maps, music, and more from National Geographic.
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Zoom in on Japan, a country of islands extending along the Pacific coast of Asia.
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Download a PDF version of Health Tips.
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