Healthy Diet,Regular check up and Best time to eat

To have healthier is not a big deal. People who starts 30 should take care some basic and simple steps.

Food habits

Have more fruits and vegetables.
Start using brown rice instead of white rice.
Start using wheat pasta/tortilla/Chapathi.
Use lean proteins like poultry, fish, beans, and legumes.
Reduce processed foods, sugar, salt, saturated fat and butter.

Exercise

It you are able to spend 30 minutes of walking daily, it will really helps.

Regular check up on

1. Blood pressure
2. Blood sugar test
3. Cholesterol
4. Blood hemoglobin
5. Complete blood count
6. Routine Urine examination

Best time to eat

Breakfast
Ideal time: 7-8 am
Don't have it later than: 10 am
Must remember: Eat within 30 mins of waking up

Lunch
Ideal time: 12:30-2 pm
Don't have it later than: 4 pm
Must remember: An ideal time gap between breakfast and lunch is 4 hrs

Dinner
Ideal time: 6-9 pm
Don't have it later than: 10 pm
Must remember: The meal should be at least 3 hrs before you sleep

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Lower your cholesterol without drugs

Health problems due to high cholesterol is on rise due to change in lifestyle and food habit.

To lower your cholesterol the following measures are available 

Dietary changes

Regular exercise

Drug

Here are few tips that will help to lower your cholesterol without drugs.

1. Reduce the intake of fried food especially fried meat and fish.

2. Do not reuse the oil that is once used to fry the food.

3. Reduce the oil intake as far as possible.It is better to use olive oil or sunflower oil for cooking.

4. Vegetables and fruits contain large amount of dietary fibers, that will inhibit the cholesterol absorption.Increase the daily intake of vegetables and fruits.

5. Oats.barley,cashew nuts also help to lower cholesterol.

6. Daily intake of Green tea will help to control cholesterol.

7. Fish such as sardine contain omega three fattyacid which can lower the cholesterol level.

8. Eating curry leaves ,and garlic are also useful.

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