Making healthy food choices doesn’t have to be overwhelming. These tips will get you on your way.

 Cook at home more often to avoid processed foods.

 How you eat is as important as what you eat. Enjoy your meals without multitasking.

 Listen to your body – eat when you’re satisfied.

 Eat at regular times.

 Plan healthy snacks.

 Eat a variety of vegetables and fruit at every meal.

 Eat whole grains more often.

 Eat fish at least twice a week.

 Include legumes like beans, chickpeas, lentils, nuts and seeds more often.

 Don’t be afraid of fat. Choose olive oil and canola oil more often.


  • Five different hepatitis viruses have been identified: type A; type B; type C; type D, or delta virus; and type E. Type A is probably the most prevalent type of viral hepatitis worldwide, followed by types B, E, C, and D.
  • Hepatitis A and E are transmitted through fecally contaminated food or water. Other modes of transmission include needle sharing among intravenous drug abusers; maternal transmission; and transmission by blood transfusion.
  • A simple blood test is used to determine that a person has one or more of the different types of hepatitis.
  • Acute hepatitis is typically characterized by flu-like symptoms (including fever, headaches, fatigue, nausea and vomiting) and jaundice. Chronic hepatitis is often asymptomatic.
  • Vaccines are available to protect against hepatitis A and B. Additionally, immune globulin for hepatitis A or hepatitis B is recommended when someone has been exposed to an infected person.
  • Among the ways to care for your liver are: limiting alcohol consumption; avoiding liver- damaging drugs; avoiding use of illegal drugs; avoiding high doses of vitamins unless prescribed; avoiding tattoos and the sharing of razors; not eating raw shellfish from questionable sources; and carefully following directions for use of toxic substances (e.g., cleaning products).

Your heart works 24X7, beating every second, pumping blood to the other organs and keeps you alive. You know what your heart does for you, but do you know what you can do for your heart? Often we fail to realize that the things we do, knowingly or unknowingly, can affect our heart adversely.

Here are a few ways in which you can keep your heart healthy:

1. Healthy Breakfast: Skipping breakfast often? because you are pressed for time in the morning, then you are making your heart suffer in silence. Studies suggest that if you skip breakfast every day you are 27% more likely to suffer from coronary heart diseases as compared to those who have a healthy breakfast. On the other hand, having a healthy breakfast would keep you energetic, regulate blood sugar levels, save you from mid-morning bingeing and help keep your heart healthy.

2. Exercising is a Good Habit: This isn’t something you didn’t know. However, the importance of exercise and heart health cannot be stated enough. You can have lots of excuses to not hit the gym or exercise – lack of time, a busy schedule, balancing between home and work, etc. But there are ways in which you can incorporate some physical activity into your day to day life. Some tips that he suggests to be physically active throughout the day are:
• Take stairs instead of lifts or escalators.
• Park your car at the far end of the parking area so that you could walk to the office.
• Take a walk after dinner.
• Go cycling, swimming, trekking or jogging on the weekends.
• Play your favorite sport rather than watching it. Plan a get-together with your buddies on weekends or keep an hour after office reserved for your sport.

3. Try Weight Lifting: Weight training can be very effective in regulating your heart functions. Continuous weight training has other benefits like weight loss, improved cardiovascular strength, muscular strength, balanced cholesterol level, better blood circulation and flexibility. Remember, for weight training you don’t have to hit the gym always. Get a pair of dumbbells and start exercising at home.

4. Brush and floss daily: Your oral health is innately related to your heart health. Recently a Harvard study also pointed out that there is a direct connection between one’s oral and coronary health. This is because the bacteria found in the mouth cavity can cause blood clotting in the arteries or even leads to a heart attack. So you should diligently follow a routine of brushing and flossing twice daily and visit a dentist at least once in a year.

5. Stressed? It is essential to take necessary steps to reduce the impact of stress in your life at least for your heart’s sake. When you are stressed or depressed your brain releases stress hormones such as cortisol. If your body is exposed to such negative hormones for a long period, then it may lead to imbalanced cholesterol level, high blood pressure and affect blood sugar level. All these issues may lead to severe heart disease.

6. Check your salt: Too much of salt intake does not work in favor of your heart. Excessive salt intake increases water retention in the body. If there is too much of the fluid in the body, then internal organs such as kidneys and heart would need to work harder to function and eliminate the toxins. However, do not cut down on your salt intake drastically. Try and maintain a low sodium intake as much as possible.

7. Quit Smoking: Smoking is harmful to you in many ways. This is because nicotine gets stored in the arteries and over a period can make them narrower making it difficult for blood and oxygen to flow through them. This could put undue pressure on the heart.

8. Watch what you eat: What you eat also has an effect on your heart. Make it a point to choose your food cautiously. Seasonal vegetables and fruits should be an essential part of your diet. Super foods such as broccoli, spinach, oats, oranges and berries should be a part of your diet as they are excellent for your heart. Drink plenty of water to keep yourself hydrated.

9. Go for a health check-up: Going for an annual health check-up after the age of 30 is a good idea. Most lifestyle diseases are silent in nature, and you only realize the severity of the disease when it has reached an advanced stage. So keep a tab on your health going for annual check-ups and get the advice from our cardiologists.

10. Have at least 8 hours of sleep: Make up for your sleep deficit of the week during your weekends. Sleep shouldn’t be optional for you but a priority. Sleep deprivation can lead to imbalances in blood circulation, increase stress, disrupts blood glucose levels all of which have a negative impact on the heart.


Drink Your Milk

Think you’re getting a nutritional boost from your morning cereal? Up to 40 percent of the vitamins in fortified cereals dissolve in the milk. If you don’t drink the leftover cow juice, you’re not getting the fancy-pants nutrients!

Ice It, Ace It

Drink a few glasses of ice-cold water before and during exercise. Studies show that the cold stuff can improve endurance by about 23 percent. And ice water forces your body to expend calories warming it up, boosting your metabolism as well.

Lift, Damn It!

Verbally expressing emotion while lifting increases muscle strength by up to 25 percent. (Of course, it also increases your risk of being tossed out of the gym by the same percentage…) Or get someone to scream at you: You’ll be able to lift 5 to 8 percent more weight if you get verbal encouragement from a trainer or workout partner.

Bribe Yourself Fit

Bet a colleague (like the one who’s not so secretly gunning for your job) 50 bucks that you can stick to your workout program for 6 months. Studies show that those who do achieve an average 97 percent success rate. Alternate plan? Schedule your workouts, then put a few bucks in a jar for each one you make. Pledge the money toward something sweet, like a new bike or a trip to Vegas.

Pick The Red One

Red cabbage has 15 times as much wrinkle-fighting beta-carotene as green cabbage. Red bell peppers have up to nine times as much vitamin C as green ones.

Spear a Hangover

To reduce the severity of a hangover, order a side of asparagus. When South Korean researchers exposed a group of human liver cells to asparagus extract, the extract suppressed free radicals and more than doubled the effects of two enzymes responsible for metabolizing alcohol.

Listen To Your Feet

If you can hear yourself running, you’re setting yourself up for injury. Pounding the pavement comes from bad form. Keep your feet close to the ground and use a quick, shuffling stride.

Don’t Buy Wheat Bread

Huh? Isn’t it good for me? Actually, “wheat bread” is often just white bread dyed with molasses to make it look dark. Look instead for “100 percent whole wheat” or “whole grain.” Even better: rye bread. Swedish researchers found that 8 hours after people ate rye, they felt less hungry than those who noshed wheat bread, thanks to rye’s high fiber content.

Cheat With Your Weights

Lift a weight as many times as you can. Then, when you can’t complete one more repetition, use your free hand (or a workout buddy) to help push your weighted hand through another rep. Once you’re at the top of the move, remove your free hand and slowly lower the weight. Studies show that negative resistance exercises like this are more effective at muscle building than standard exercises.

Dry Off Head To Toe

After a shower, you’ll prevent a chill by drying your head and neck first. You’ll also reduce the risk of anything nasty from the shower floor making its way up your body.

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