Tips To Start Your Journey Towards A Healthy Body And Better Lifestyle
Everyone should take a diet rich in fruits, vegies, whole grains, low-fat dairy product and avoid saturated fats which also helps in lower down blood pressure upto 11 mm Hg if one is having high blood pressures. It’s always advisable to include both high and low GI foods in your diet. Researches has proven that low GI food choices have shown better results in improving health.
We should prefer to consume plenty of colourful vegetables, fruit lean poultry, fish, nuts, seeds cheese, low fat milk, whole grains and plenty of water. Avoid consumption of saturated fats such as fried food, chips, biscuits, pastries, cakes, red meats etc. We must replace saturated fats with mono-unsaturated fats for a better health. Limit foods and drinks with added salt and avoid drinks containing added sugars, such as soft drinks, fruit drinks, energy drinks. Alcohol is something which has to be limited. Legumes, fruits, and vegetables provide us with essential minerals, nutrients, vitamins and fibre and makes us feel full throughout the day while maintaining calorie intake. Consuming colourful fruits not only gives body essential nutrients but also protects us against diseases like diabetes, blood pressure, heart diseases etc. Whole grain foods have lot of fibre and essential nutrients which helps us against type 2 diabetes, heart disease, weight gain etc. Foods such as legumes, beans, fish, eggs, seeds and nuts are rich source of protein and also provide zinc, vitamins, good and essential fatty acids. Carbohydrates are one of the preferred energy source for a human body and foods such as cereals, rice, pasta, potato, corn, lentils, sugar, milk etc give sufficient fuel for the body throughout the day. Include a variety of good-quality carbs, such as dry fruits, quinoa, bread, whole grains, legumes/beans in your day to day healthy diet.
Milk, cheese and curd are rich sources of calcium, protein, minerals & vitamins. Such foods provides us good bone health and help fight against cancers, high blood pressures and stroke diseases. While following the healthy eating guidelines, we should do a minimum of 30 minutes of physical activity such as brisk walk / jogging / sports activity every day.
Few important tips one should follow on day to day basis is to have regular small meals, avoid fasting, avoid late night dinner & consuming large meals at night and do perform 30 to 45 minutes of any form of exercise daily.
Medications, dietary changes, and other lifestyle modifications can reduce high blood pressure while lowering the risk of associated diseases. Uncontrolled high blood pressure may increase a person’s risk of having heart disease, kidney disease and stroke.
To maintain healthy blood pressure we should consume berries, watermelon, dark chocolate, Banana, Oats, green leafy veggies, garlic, natural yoghurt, lentils, pomegranate, etc. Salt, Caffeine, Alcohol to avoid on a strict note to lower and maintain healthy blood pressure.
