Nearly two thirds of all deaths in the United States are attributed to cardiovascular disease, cancer and type 2 diabetes, according to the American Heart Association. Fortunately, people have control over many underlying risk factors for these diseases — smoking, excess weight and inactivity.

“More people need to take responsibility for keeping themselves healthy and safe,” says Daniel Albright, MD, an internal medicine-pediatric doctor with Park Nicollet Clinic—Maple Grove. “Adhering to a healthier lifestyle, people can dramatically reduce suffering, disability and premature death — and significantly reduce medical costs.”

To stay healthy, Dr. Albright recommends the following preventive strategies.

1. If you smoke, stop
“Depending on the study, tobacco use causes between 400,000 and 450,000 deaths in the United States each year,” Dr. Albright says. “If you stop for one year, you can cut your risk of having a heart attack or dying from cardiovascular disease by one half.” Medications, nicotine replacement therapies and counseling can help. See how much smokers spend per year with our smoking cost calculator.

2. Get moving
“Adults need about 30 minutes of moderate to vigorous physical activity five days a week, and children need about 60 minutes of activity five days a week,” Dr. Albight says. “Although it is helpful to increase your heart rate, it’s not necessary to become fatigued or breathless to obtain health benefits from exercise.”

He says one of the easiest ways to become more active is to limit “screen” time to two hours a day. “By screen time, I’m referring to ‘sitting around’ activities, such as watching TV, playing video games or using the computer.”

3. Maintain a healthy weight
Being overweight or obese can lead to diabetes, joint conditions, various cancers and cardiovascular disease. One of the most accurate ways to determine potential risk is by using a screening tool known as the body mass index (BMI). This is a calculation based on a person’s weight and height.

“Higher BMIs correspond to greater risks,” Dr. Albright explains. For example:

• BMI between 18.5 and 24 — acceptable (ideal) body weight
• BMI between 25 and 29.9 — overweight
• BMI above 30 — obese

(To determine your risk level, use the online BMI calculator.)

4. Eat right
“We encourage people to increase their intake of plant-based foods by eating five or more servings of fruits and vegetables a day,” Dr. Albright says. He also recommends choosing breads and cereals made with whole grains and avoiding those made with processed or refined grains. Lean meats are fine, but limit consumption of processed meats and red meats. He recommends polyunsaturated fats and discourages using trans-fats and saturated fats. Learn more at health.gov/dietaryguidelines.

5. See your doctor regularly
It is not always possible to prevent disease — even with the best of intentions. The next best option is to see your doctor regularly so any problems can be detected in their earliest stages, when they are most treatable. People who have a family history of cardiovascular disease, cancer or type 2 diabetes may want to begin screenings earlier or have them more frequently.

6. Prevent injury
Car accidents remain a leading cause of death and injury in the United States, especially among people ages 34 and younger. “Car accidents could be substantially reduced if people would simply avoid drinking and driving,” Dr. Albright says. He also stresses the importance of using car seats, booster seats and seatbelts — and avoiding cell phone distractions. To know when it may be better for seniors to stop driving, it’s helpful to read “Safe Driving for Seniors.”

To find a Park Nicollet doctor who can help with preventive strategies, call Health Directions at 952-993-5500 or visit parknicollet.com.