Improve yourself

Improve yourself 

Be active:
Do 150 minutes of activity every week.To follow this you should contribute 30 minutes on 5 days a week.where ever you should be fit them.such as cycling, brisk walk,aerobics is preferable when you have the time to do….

Quit smoking:
Smoking is one of th main causes of heartdiseases(coronary), cancer, bronchitis, memory loss..
As of survey smoking everyday we ll loss 1/4th of memory in our daily activities.
A year after giving up, your risk of a heart attack falls to about half that of a smoker.

Maintain your body weight:
Being overweight can increase your risk of heart disease. choose low in fat fruits and vegetables over unhealthy fatty foods which are high in fat,and it should be combined with plenty of physical activity.

Drop the salt:
To maintain a healthy(blood pressure) stop using salt at the table and try adding less to your cooking, or cut it out completely. You’ll soon get used to it. Also, watch out for high salt levels in processed foods.

Diet plan should contain :
plain water 8 glasses
whole grains 4-cups in 6 -11 servings
fruits 2 cups in 2-4 servings
vegetables 2 1/2 cup 3-5 servings
lean protein 2-3 servings
low fat dairy 2-3 servings

Eat oily fish:
Eat oily fish twice a week. Fish such as mackerel, sardines, fresh tuna and salmon are an excellent source of omega-3 fats, It ll help to protect against heart disease.

Walk off stress:
If you’re feeling under pressure, clear your mind with a walk. It will help put your ideas in order and reduce tension. If it’s a brisk walk, it will also count towards your daily activity..

Cut saturated fat:
Small changes to your diet can have positive health benefits. Choose semi-skimmed cuts of meat and it is better to eat grilled items rather than fried.In fried item it ll take lot of oil compare to grilled stuff..

Drink less:
Alcohol can be fattening. If you are taking 4 tonics in daily diet, you could put on nearly 1.85kg over four weeks.
Conscious when buying a food product(read the label):
When shopping, look at the label on food packets to see what the product contains. Understanding what is in that will help you make healthier or not.