HOW TO AVOID THE RISK OF HEART DISEASES

Heart diseases depend on two factors namely:

1. Non Modifiable Factors
2. Modifiable Factors

1. NON MODIFIABLE FACTORS

 These factors cannot be controlled, such as Family History, Heredity, genetics etc.

2. MODIFIABLE FACTORS

 These factors can be controlled through Changing Lifestyle. These include the following:

A. Weight Control:

 The ideal Target Weight should be 75 Kg for person about 6 ft. If your current wt. is 82 Kg than one
need to reduce 6-7 Kg in three months time. i.e.
 Weight Reduction 0.5 Kg/ Week OR 2 Kg / Month

B. Diet Control:

 One needs to avoid fatty and sugary food. Fizzy drinks and bakery items should not be consumed.
(Article on Sugar is White Poison).
 One should avoid Sugar , Rice , Potato and take less wheat.
 Reduce Wheat Intake (Half a Roti), Finish the curry with spoon
 Eat Vegetables, Salad before meals, Mix Yogurt to it, Meat
 Eat ghia Kadoo (pumpkin)
 Eat Small Meals & Divide your meal in 3 Parts (1/3 portion Air , 1/3 portion Water, 1/3 portion Meal)
 Much Intake of Water

C. Exercise :
 Exercise regularly for about 3 to 4 days a Week.
 Brisk Walk is the best possible exercise for about 30 minutes.
 Walk Maximum on foot rather than using transportation
 Mobile Apps such as “Pacer”, “My Fitness Pal” are good support and motivation.

D. Medical Check:
 Monitor your BP periodically
 Monitor and Reduce Cholesterol (HDL)
 Do Routine Medical Check Up
 Take Medication Regularly