Skip to main content

Do"s and don"ts for your health


 Do"s 
Fruits and vegetables - they're an excellent source of fiber, and help to cut back cholesterol levels. Opt for brightly colored fruits and vegetables like tomatoes,carrots,  spinach, bell peppers, berries, oranges, papaya, etc. as they're good in antioxidants.

Whole grains -  Take whole wheat and multigrain products like whole wheat breads, rotis, pasta, brown rice, oats, ragi, jowar, bajra and quinoa.
Legumes - Sprouts, kidney beans, chickpeas, etc. are an excellent supply of soluble fibre, that helps cut back cholesterol.
Nuts and seeds - Almonds, walnuts, pumpkin seeds and sunflower seeds has omega-3 fatty acids, which may facilitate decrease dangerous cholesterol and increase good cholesterol.
Flaxseeds - an excellent source of omega-3 fatty acids and fibre, a sprinkle of this on one's breakfast cereal will facilitate improve cholesterol profile.

 Low fat milk, yoghurt, homemade paneer are wonderful sources of calcium and facilitate in reducing body fat.
Salmon and tuna, contain omega-3 fatty acids that facilitate increase good cholesterol.
Soya and soya products - Soya contains isoflavones, that facilitate stop clogging of arteries and improve cholesterol profile.
Tea - inexperienced tea particularly helps lower total cholesterol and increase good cholesterol.
Physical Activity - embrace a minimum of thirty to forty five minutes of moderate physical activity daily - brisk walking, jogging, swimming, cycling etc to extend energy expenditure and so facilitate in weight reduction.

Don'ts
Refined cereals - Maida, white breads, pasta should be cut out from one's diet fully and replaced with whole grain or multigrain varieties.
Avoid full cream dairy product like whole milk, cheese, yoghurt, butter, cream and coconut as they increase levels of dangerous cholesterol.
Processed and packaged foods - Avoid biscuits, chips, cakes and pastries as they contain high levels of saturated and trans-fatty acids, additionally to higher content of sodium.
Fatty meats - Avoid intake of fatty meats like mutton and beef, have skinless chicken and fish instead.
Fried and deep fried foods - Avoid junk foods like pizzas, burgers, fries and different deep-fried snacks. Deep fried foods contain trans-fats, that will increase one's risk of arthrosclerosis clogging of arteries.
Smoking - Smoking may be a major reason for atherosclerosis - a buildup of fatty substances within the arteries, that could lead on to angina pectoris or heart attacks.
In a nutshell, reducing calories from fats, regular physical activity along with the inclusion of heart healthy foods will facilitate to reduce weight and eventually the danger of developing heart disease.

Popular posts from this blog

Thyroid - Hypothyroid - Meaning - Causes - Symptoms - Treatment

What is Hypothyroid? Hypothyroidism is a condition in which the body lacks sufficient thyroid hormone. Since the main purpose of thyroid hormone is to "run the body's metabolism," it is understandable that people with this condition will have symptoms associated with a slow metabolism. Causes About three percent of the general population is hypothyroidic. Factors such as iodine deficiency or exposure to Iodine can increase that risk. There are a number of causes for hypothyroidism. Iodine deficiency is the most common cause of hypothyroidism worldwide. In iodine-replete individuals hypothyroidism is generally caused by Hashimoto's thyroiditis, or otherwise as a result of either an absent thyroid gland or a deficiency in stimulating hormones from the hypothalamus or pituitary.
Read more

Warts - Meaning - Causes - Treatment

A wart is generally a small, rough tumor, typically on hands and feet but often other locations, that can resemble a cauliflower or a solid blister. Warts are common, and are caused by a viral infection, specifically by the human papillomavirus and are contagious when in contact with the skin of an infected person. It is also possible to get warts from using towels or other objects used by an infected person. They typically disappear after a few months but can last for years and can recur. Cause Warts are caused by a virus called human papilloma virus or HPV. There are approximately 130 strains of human papilloma viruses. People with week immune system are at the greater risk of this disease. Will warts go away on their own? Often warts disappear on their own, although it may take many months or even years for the warts to go away. But some warts won't go away on their own. Doctors are not sure why some warts disappear and others do not. Treatment Warts can be remov...
Read more

Choking

Choking is the kind of emergency in which the chance of getting the victim to a doctor in time is almost nil. Without immediate help, the person can die, or at least suffer permanent brain damage, within four minutes. That is all the more reason for you to keep your wits about you and familiarise yourself with the skills and techniques that might one day save a life - including your own. Cough it out: If the airway is only partially obstructed, violent coughing and sputtering will generally dislodge the obstructing mass. Perform the Heimlich manoeuvre: If the victim is not getting air, and his/her throat is blocked, don't wait for medical help. Take first-aid steps for choking immediately. Stand behind the victim and wrap your arms around his waist. Place your fist with the thumb side against the victim's abdomen slightly above the navel and below the rib cage. Grasp your fist with your other hand and pull it into the victim's abdomen with a quick upward thrust. Repe...
Read more