Wednesday, March 21, 2012

Do"s and don"ts for your health

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 carrots, tomatoes, 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 dairy product - Low fat milk, yoghurt, homemade paneer are wonderful sources of calcium and facilitate in reducing body fat.
Fatty fish - particularly 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.

Refined cereals - Maida, white breads, pasta should be cut out from one's diet fully and replaced with whole grain or multigrain varieties.
Saturated fatty acids - 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.

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