1) Regular Exercise – The most important step for regulating exercise. May be exercise word seems erratic for some people but trust me, doing some household work is also good enough than a ritualistic boring exercise program. Only thing you have to consider that the work should suck little bit of your energy.
2) Maintains Weight – The focus should be on managing the weight, not looking slim, increase physical activity and reduce calories intake in a systematic manner. Body mass index and height decide your ideal weight.
3) Stop Smoking, drinking – Apart from lung cancer, smoking leads to fat deposition in the inner walls of the blood, which gradually narrow and reduce the blood supply to the organ. Excessive drinking can damage the liver, where fat metabolism take place.
4) Avoid Saturated Fats – Do not consume 1tbsp of oil everyday. Vegetable oils do not have cholesterol; cholesterol comes from animal fats, meat, egg yellow and shell fish. Food high in saturated fat include whole milk, milk products, bakery products, ghee, vanaspati, coconut oil, butter etc. substitute whole milk with skimmed milk or cow’s milk and fried food with baked food or steamed food.
5) Eat Vegetables and Fruits – Antioxidants in fruits and vegetables cleanse the body of toxic substances. Fibre aids digestion. Fruits juice may not help, for juice lack fibre. Substitute ice cream with frozen fruit based dessert. Garlic helps in lowering cholesterol.
6) Low cholesterol Diet – The body makes the cholesterol it needs. So choose foods like grain products that have less cholesterol. Prefer complex carbs like brown rice to simple carbs. Eat nuts; almonds and walnuts are the best. Reduce intake of fats and sugars.
7) Less Salt – Avoid extra salt in your diet. This means avoid pickles, papad, baked beans, canned soups and processed foods.
8) Eat Frequent Small Meals – Eating large meals tends to cause fat to deposit. The body is able to digest small meals faster.
9) Consume Isabgol – Isabgol provides a combination of soluble and insoluble fibers. Insoluble fibers increase the bulk of food within the intestine aiding the contraction of the intestine.
10) Blood Test – if you are above 30 and have blood pressure, get a blood test done to determine cholesterol levels, every three months. If healthy, got for a test every two years.
0 comments: