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.

Drink water for good health

Regular intake of water is crucial for maintaining health

Most folks understand that up to seventy per cent of the whole body weight is water. Though it's gift in all elements of the body, it's a lot of gift in organs like lungs and brain and fluids like blood, lymph, saliva and secretions by the organs of the digestive system. The common belief is that we tend to feel thirsty solely when our body desires water. Whereas this is often true, recent analysis studies have indicated that there are many alternative indicators of inadequate water in some or all elements of the body. Ignoring these indicators will result in many major diseases. Most folks pay plenty of our operating hours in air-conditioned atmosphere therefore naturally we do not feel thirsty however that doesn't mean that our body doesn't want water. Lack of water will result in fatigue too. So, for your glowing health, drink enough water.

Water helps to maintain the moisture of the linings of the inner organs of the body. It maintains traditional volume and consistency of fluids like blood and lymph and regulates the body temperature.

It removes 'toxins' from the body

Water is crucial for regulating the traditional structure and functions of the skin. The body loses four liters of water on a daily basis. It is, therefore, necessary to replenish this volume by drinking a minimum of the equivalent quantity of water on a daily basis. Inadequate intake of water will result in dehydration.