Healthy Way

Here are some tips to help reduce hypertension:

1. Lose the excess weight/ Waistline :
Weight loss is the most effective lifestyle change for controlling blood pressure. Also important is size of the waistline
In general,
Men - greater than 40 inches (102 CM)
Women - greater than 35 inches ( 90 CM)

2. Excercise regularly :
Atleast 30 minutes of moderate physical activity each day is recommended. For example walking, jogging, cycling, swimming or dancing. As well as some strength training twice a week.

3. Eat healthy diet :
Include whole grains, fruits, vegetables and low-fat dairy products.

4. Reduce table salt intake :
- read the food labels
- eat fewer processed foods
- don't add salt from top unless necessary

5. Limit alcohol consumption and quit smoking

6. Get a good night's sleep :
8 hours of rest is much needed for the body to rejuvenate

7. Reduce stress :
Try to follow some hobby or passion to take your mind of work stress. meditation is also an excellent option.

You should treat others the way you would treat yourself

Here are some superfoods to improve immunity during this winter season

1. Ghee : Loaded with essential fatty acids and Vitamins A, D and E. Cook in ghee, add ghee to dals, rice, bhakri/ rotis.

2. Til (sesame Seed) : great source of fatty acids, Vitamin E, Calcium , Antioxidants and proteins. Have it in the forms of Chikki, ladoo, chutney

3. Edible Gum : Good for bones, aids digestion. Have it as ladoo.

4. Dates : Good source of vitamins, minerals and fibres. Rich in calcium. Have it as early morning or evening snack.

5. Millet (bajra) : Rich in vitamin B, potassium and fibre. Make it as Bhakri or porridge or thalipeeth.

6. Green Vegetables : Rich in antioxidants, fibre and anti-inflammatory properties. Have it as sabzis, raitas, added to dal.

Mindful eating matters a lot in nutrition.

•Balanced Meals : involves eating a well balanced and healthy meals throughout the day made with local, easily available ingredients and mostly home cooked.

• Eating together : Eat with family and friends to build up a strong relationship and feed happy thought for the mind.

• Your body and mind : eat without guilt or stress, enjoy every bite. Enjoy with all your senses.

• Environment : Eat in pleasant environment and don't forget to appreciate the farmer for growing the crop and the person who has cooked it.

Healthy Way provides diet/meal plans which are customized to match your daily routine.