Eating a balanced diet that provides enough calcium and vitamin D to maintain bone health is an important step in preventing osteoporosis, a progressive thinning of the bones that eventually results in fractures and disability.  May is National Osteoporosis Awareness and Prevention Month.  Are you getting enough calcium and vitamin D in your daily diet?

The body needs 1000-1200mg calcium each day for maximal bone health.  This is the equivalent to 3 8-oz cups of milk, but I hardly know anyone that guzzles 24oz of moo-juice every single day.  Aim for 2 servings of dairy per day and pack your diet with other calcium boosters like nuts, seeds, beans, fruits, and veggies.  Choose either milk or yogurt over cheese and ice cream, which have less calcium and more calories and artery-clogging saturated fat than fat-free milk or yogurt.  Not into dairy?  Opt for fortified dairy alternatives, like soy, almond, or rice “milks” or calcium-fortified OJ.

Milk sold in the US is fortified with vitamin D, but the majority of our bodies’ needs is met by skin conversion from sunlight.  However, Americans are notoriously cooped-up inside and many do not get adequate sun exposure to meet vitamin D needs.  Best bet: take a 600mg calcium supplement with 400IU vitamin D daily as “bone health insurance.”  Look for calcium citrate or calcium carbonate as they are best absorbed by the body.  And always check with your doctor before taking any new vitamin, mineral, or other supplement.

Engaging in regular weight-bearing exercise such as plenty of daily walking, as well as strength training twice a week, not smoking, and limiting alcohol intake are additional bone-saving strategies.

First of all, if you don’t know know what your cholesterol is, it’s time to get it checked. The American Heart Association suggests “all adults age 20 or older have a fasting lipoprotein profile — which measures total cholesterol, LDL (bad) cholesterol, HDL (good) cholesterol and triglycerides — once every five years.”

If your doctor tells you that your cholesterol levels are on the rise, don’t panic. Studies have shown that nutrition and lifestyle changes, including weight loss, regular exercise, and smoking cessation, can reduce total blood cholesterol by as much as 30% and significantly improve cardiovascular hearth.

Read on to discover 5 heart-healthy nutrition tips that will keep your cholesterol in check .

1. Reduce Saturated Fat & Eliminate Trans Fat

Choosing smaller portions and leaner cuts of beef and pork, opting for fish, shellfish, and skinless poultry, switching to non-fat milk and yogurt, and reducing intake of cheese, ice cream, and butter, as well as fried foods and processed/packaged meats, snacks, & baked goods, will significantly lower the amount of saturated and trans fat in your diet. These fats raise cholesterol and your risk of heart disease.

2. Replace with Heart-Healthy Unsaturated Fats

Unsaturated fats are categorized into polyunsaturated and monounsaturated fats. Seafood, vegetable oils, like olive, canola, and sesame, nuts, seeds, avocados, and olives are all terrific sources of unsaturated fats. These fats lower cholesterol and reduce your heart-disease risk.

3. Add More Fiber Rich Foods To Your Diet

Fiber, especially soluble fiber, can actually help lower cholesterol. Good sources of this kind of fiber include beans, oats, barley, flax seeds, and many fruits and veggies like apples, oranges, and carrots. Try to eat at least one serving from this group once or twice a day, like oatmeal for breakfast and beans at lunch or dinner. Whole-grain breads and cereals, corn and many veggies like cauliflower, green beans, potatoes, root vegetables, and fruits eaten with the skin are great fiber sources as well. Aim for 25g of fiber everyday.

4. Increase Fruits, Vegetables, & Beans

Aside from olives and avocados, fruits, vegetables, beans and whole grains don’t supply much fat, but they are loaded with nutrients that enhance heart health such as complex carbohydrates, fiber, B vitamins, and minerals like potassium and magnesium. These foods are the base of any heart-healthy diet. Need some ideas? Click here to download a list of 50 Ways To Add More Fruits and Veggies to Your Diet.

5. Increase Physical Activity

Regular physical activity promotes cardiovascular health, lowers cholesterol, LDL and triglycerides, and raises HDL (the good stuff). The Surgeon General recommends at least 30 minutes of exercise each day, and 60 minutes if you are trying to lose weight. Walking counts! Buy a pedometer and start tracking your steps, building up to 10,000 per day. Omron’s GOsmart™ Dual-Axis Pocket Pedometer is the best one I’ve come across.