LIFE STYLE CHANGES FOR HEALTHY LIVING



1. Maintain ideal weight
2. Regular exercises, Yoga
3. No Smoking.
4. Diet : “Avoid extra salt
“Rich helping of Vegetable and Fruits, Fish, Fibre, Whole grain.
“Avoid cholesterol rich food (Ghee, Butter, Red Meat, Cream, Yellow of Egg).
“Avoid Alcohol or not more than 2 small drinks.
5. Management of stress & psychosocial factors.

Health Check Up

1. Report to Doctor for cardiac check up if you experience pain/discomfort in Chest, upper abdomen, Jew, arms at rest, on effort or shortness of breath on exertion.

2. Periodic health check up (BP, Blood Sugar, Cholesterol, ECG)

3. If you have hypertension, Diabetes, high cholesterol or heart disease ensure optimal treatment besides life style changes.

Major Risk factor for coronary artery disease.
Smoking
Hypertension
Diabetes Mellitus
Hypercholesterolemia
Obesity
Age
Gender

Weight           *BMI (KG/M2
Underweight     <18.5
Normal             18.5-24.9
Overweight       25-29.9
Obese             >30
*BMI – Weight in kg/(Height in Meter)2

Cholesterol (mg)
LDl Cholesterol             Total Cholesterol            HDL Cholesterol
<100 optimal                <200 desirable                   <40 Low
100-129 Near optimal     200-239 Borderline             <60 High
130-139 Borderline         >240 High
160-189 High                                             Triglycerides
>190 Very High                                           <150      Optimal
                                                                150-250 Borderline
                                                                250-400 High
                                                                >400 Very High


FATTY ACID CONTENT IN COOKING OIL & NUTS

  Calories Total MUFA PUFA SAFA Per
100g Fatg g g g
Cooking Oil
Sunflower Oil, high oleic (>70%) 884 100 84 4 10
Safflower Sunflower Oil, high oleic (>70%) 884 100 75 14 6
Olive Oil 884 100 75 14 6
Almond Oil 884 100 70 14 8
Mustard Oil 884 100 59 21 12
Canola Oil 884 100 59 30 7
Cod liver Oil 902 100 47 23 23
Ground Oil 884 100 46 32 17
Sunflower Oil Linoletic (<60%) 884 100 45 40 10
Sesame Oil 884 100 40 42 14
Rice Bran Oil 884 100 39 35 20
Palm Oil 884 100 37 9 49
Cocoa Butter 884 100 33 3 60
Corn Oil 884 100 29 59 13
Soybean Oil 884 100 23 58 14
Walnut Oil 884 100 23 63 9
Sunflower Oil, linoletic (>60%) 884 100 20 66 10
Cottonseed Oil 884 100 18 52 26
Sunflower Oil, linoletic (>70%) 884 100 14 75 6
Palm Kernel Oil 862 100 11 2 82
Coconut Oil 862 100 6 2 87
Nuts
Almonds 597 53 34 13 4
Cashew nuts 574 46 27 8 9
Walnuts 607 34 7 22 3
Coconuts meat, creamed 684 69 3 1 61
Coconut meat, Sweetened 501 35 2 0 31

MUFA – MONOUNSATURATED FATTY ACID Cholesterol Neutral
SAFA – POLYUNSATURATED FATTY ACID
SAFA – SATURATED FATTY ACID Increases cholesterol level
Recommended fat content of diet Fat 30% of total Calories
SAFA – 7% of total Calories
MUFA – 12 to 15% of total calories
PUFA – 8-11% of total calories