Few important preventive health parameters

Here's is everything you need to know about the few important preventive health parameters and what its results mean. Lipid Profile To help determine risk of heart disease and to help make decisions about what treatment may be best if there is borderline or high risk. What is cholesterol? Just like there is fat in your body, cholesterol is also a type of fat or lipid that is produced in the liver and is necessary for the proper functioning of the body. If our body produces it, why is cholesterol harmful? When cholesterol levels are in the normal range, in a healthy body, the blood flows freely through the veins and arteries. When the cholesterol levels are high, it starts forming clots (plaques) in the blood vessels causing hypertension (high BP), angina (chest pain), heart attacks, strokes and peripheral vascular diseases. Types of Cholesterol: Total cholesterol All of the cholesterol in all the lipoprotein particles. High-density lipoprotein cholesterol (HDL-C) Good cholesterol: It removes excess cholesterol and carries it to the liver for removal. Low-density lipoprotein cholesterol (LDL-C) Bad cholesterol: It deposits excess cholesterol in walls of blood vessels, which can contribute to atherosclerosis. Triglycerides Measures all the triglycerides in all the lipoprotein particles; most is in the very low-density lipoproteins (VLDL). Some other information may be reported as part of the lipid profile. These parameters are calculated from the results of the tests identified above. Very low-density lipoprotein cholesterol (VLDL-C) - calculated from triglycerides/5. Non-HDL-C - calculated from total cholesterol minus HDL-C. Cholesterol/HDL ratio - calculated ratio of total cholesterol to HDL-C. If your values are slightly above or 'borderline', you need to be careful but there's no cause for alarm. A slightly elevated cholesterol level can sometimes be due to genetic predisposition and while you can't do much about your genes, you can modify our lifestyle to help lower your cholesterol levels. A good way to do that is to alter your diet, exercise regularly and keep you weight in check. Unhealthy lipid levels and/or the presence of other risk factors such as age, family history, cigarette smoking, diabetes and high blood pressure, may mean that the person tested requires treatment. Monitoring and maintaining healthy levels of these lipids is important in staying healthy. What foods can help me control my cholesterol levels and maintain heart health? Just a few simple tweaks to your daily diet can help you get your cholesterol levels under control: 1. Olive oil: Switch to olive oil for cooking. Olive oil contains a mix of various anti-oxidants which lower your bad cholesterol (LDL). Use it for your tadka or add it as a dressing to salads. Extra virgin olive oils are even more beneficial as they are less-processed and retain more anti-oxidants than the other varieties. 2. Nuts: Walnuts and almonds are rich in omega three fatty acids and PUFA (poly unsaturated fatty acids) which help reduce LDL cholesterol and keep the blood vessels healthy. A handful of these nuts (unsalted, unfried) should help. 3. Oats: Being high in soluble fibre, oats reduce the absorption of cholesterol (Total & LDL) in your blood. Eating 1 ½ cups of cooked oats with milk and bananas or apples gives you your daily requirement of soluble fibre. 4. Fish: High in omega 3 fatty acids, it helps increase the levels of the good (or HDL) cholesterol. If you do not eat fish or do not have access to good fish, add ground flax seeds (alsi), pumpkin seeds, sesame seeds (til), soyabean oil, canola oil to your diet. Omega 3 fatty acid supplements are also available. 5. Garlic: Though the cholesterol lowering effects of garlic has been debated in recent times, it has been shown that allicin in the garlic does help.  Read more What foods should you avoid? The best way to keep your cholesterol levels down is to avoid processed foods like biscuits, cookies, cakes and fried foods. Apart from that, red meat and egg yolk can also make matters worse, so giving them a miss will definitely help control your bad cholesterol levels. How much exercise should I do in order to keep my cholesterol levels in check? Most people will tell you that simply walking everyday will help regularize your cholesterol levels, but there can be nothing farther from the truth. The intensity and the amount of time spent exercising is very important to have significant beneficial effects. If you have been a sedentary person all your life, you can start with a 45 minute walk but should soon increase the intensity by adding jogging and other forms of cardio exercises to your routine. If exercising regularly is not something you can do try to make changes in your everyday routine to incorporate exercise. Small changes like walking down the road as you shop instead of taking your car, a taxi or auto, climbing stairs instead of taking the elevator, playing some sport or even doing your household cleaning yourself can help. Diabetic profile: The goals of diabetes testing are to screen for high blood glucose levels (hyperglycemia), to detect and diagnose diabetes and Prediabetes, to monitor and control glucose levels over time, and to detect and monitor complications. A fasting plasma glucose test is simply a blood glucose test that is conducted when the person has not had any caloric intake for at least eight hours.  Read more Fasting Glucose Level ( after an 8-12 hour fast) Indication From 70 to 99 mg/dL Normal fasting glucose From 100 to 125 mg/dL Prediabetes (impaired fasting glucose) 126 mg/dL and above on more than one testing occasion Diabetes Since conditions other than diabetes (including stress) may elevate blood glucose levels temporarily, a doctor may order a repeat test or a different type of test if the results of a person's fasting plasma glucose test are borderline or are high in the absence of diabetes symptoms. Sometimes urine samples are tested for glucose, protein, and ketones, often as part of a urinalysis, during a routine physical examination. If glucose and/or protein or ketones are present in the urine sample, the person has a problem that needs to be addressed. Complete Blood Count (CBC) The complete blood count (CBC) is often used as a broad screening test to determine an individual's general health status. Test Parameter Low High RBC Red Blood Cell Count: transport oxygen throughout the body. Known as anemia. Due to acute or chronic bleeding, RBC destruction, Nutritional deficiency (e.g., iron deficiency, vitamin B12 or folate deficiency), Bone marrow disorders or damage, Chronic inflammatory disease, Chronic kidney disease. Known as polycythemia Due to Dehydration Lung disease , Kidney or other tumor  that produces excess erythropoietin, Smoking Hb Hemoglobin: the total amount of the oxygen-carrying protein in the blood Usually mirrors RBC results, provides added information Usually mirrors RBC results WBC White Blood Cell Count: part of the body's defense system against infections and cancer and also play a role in allergies and inflammation. Known as leukopenia Due to bone marrow disorders or damage, Autoimmune conditions Severe infections, Lymphoma or other cancer that spread to the bone marrow, Dietary deficiencies Diseases of immune system (e.g., HIV/AIDS) Known as leukocytosis Due to Infection, most commonlybacterial or viral Inflammation Leukemia , myeloproliferative disorders,Allergies,asthma, Tissue death (trauma, burns, heart attack), Intense exercise or severe stress Plt Platelet Count: cell fragments that are vital for normal blood clotting. Known as thrombocytopenia: Due to Viral infection (measles, hepatitis), Rocky mountain spotted fever, Platelet autoantibody, Drugs (acetaminophen, quinidine, sulfa drugs), Cirrhosis, Autoimmune disorders, Sepsis, Leukemia, lymphoma, Chemo or radiation therapy Know as thrombocytosis: Due to Cancer (lung, gastrointestinal, breast, ovarian, lymphoma) Rheumatoid arthritis, inflammatory bowel disease, lupus, Iron deficiency anemia Hemolytic anemia Blood Chemistry: 1. SGPT: To screen for liver damage and/or to help diagnose liver disease. Very high levels of SGPT (more than 10 times normal) are usually due to acute hepatitis, sometimes due to a viral infection. Levels of SGPT may also be markedly elevated (sometimes over 100 times normal) as a result of exposure to drugs or other substances that are toxic to the liver as well as in conditions that cause decreased blood flow to the liver. Other causes of moderate increases in SGPT include obstruction of bile ducts, cirrhosis (usually the result of chronic hepatitis or bile duct obstruction), heart damage, alcohol abuse, and with tumors in the liver. 2. Creatinine: Creatinine is a waste product produced by muscles from the breakdown of a compound called creatine. Almost all creatinine is filtered from the blood by the kidneys and released into the urine, so blood levels are usually a good indicator of how well the kidneys are working. Increased creatinine levels in the blood suggest kidney disease or other conditions that affect kidney function. These can include: Damage to or swelling of blood vessels in the kidneys (glomerulonephritis) caused by, for example, infection or autoimmune diseases Bacterial infection of the kidneys (pyelonephritis) Death of cells in the kidneys' small tubes (acute tubular necrosis) caused by, for example, drugs or toxins Prostate disease, kidney stone, or other causes of urinary tract obstruction Reduced blood flow to the kidney due to shock, dehydration, congestive heart failure, atherosclerosis, or complications of diabetes 3. Uric acid: The uric acid blood test is used to detect high levels of this compound in the blood in order to help diagnose gout. The test is also used to monitor uric acid levels in people undergoing chemotherapy or radiation treatment for cancer. Rapid cell turnover from such treatment can result in an increased uric acid level. High : hyperuricemia Low Over-production of uric acid in the body or the inability of the kidneys to adequately remove enough uric acid from the body Low levels of uric acid in the blood are seen much less commonly than high levels and are seldom considered cause for concern. Although low values can be associated with some kinds of liver or kidney diseases Many drugs can increase or decrease the level of uric acid. In particular, diuretic drugs like thiazide drugs can cause uric acid levels to go up. Routine Urine analysis: The urinalysis is used as a screening and/or diagnostic tool because it can help detect substances or cellular material in the urine associated with different metabolic and kidney disorders. Read more Parameter Importance Color The depth of urine color is also a crude indicator of urine concentration: Pale yellow or colorless urine indicates a dilute urine where lots of water is being excreted. Dark yellow urine indicates concentrated urine and the excretion of waste products in a smaller quantity of water, such as is seen with the first morning urine, with dehydration, and during a fever. Transparency "Normal" urine can be clear or cloudy. Substances that cause cloudiness but that are not considered unhealthy include mucus, sperm and prostatic fluid, cells from the skin, normal urine crystals, and contaminants such as body lotions and powders. Sp. Gravity There are no "abnormal" specific gravity values. This test simply indicates how concentrated the urine is. Reaction The kidneys play an important role in maintaining the acid-base balance of the body. Therefore, any condition that produces acids or bases in the body such as acidosis or alkalosis, or the ingestion of acidic or basic foods, can directly affect urine pH. Diet can be used to modify urine pH. A high-protein diet or consuming cranberries will make the urine more acidic. A vegetarian diet, a low-carbohydrate diet, or the ingestion of citrus fruits will tend to make the urine more alkaline. Albumin When urine protein is elevated, a person has a condition called proteinuria; this can be an early sign of kidney disease. Sugar When glucose is present, the condition is called glucosuria. It results from either: 1. An excessively high glucose concentration in the blood, such as may be seen with people who have uncontrolled diabetes mellitus 2. A reduction in the "renal threshold." When blood glucose levels reach a certain concentration, the kidneys begin to excrete glucose into the urine to decrease blood concentrations. Sometimes the threshold concentration is reduced and glucose enters the urine sooner, at a lower blood glucose concentration. Bile Salts In certain liver diseases, such as biliary obstruction or hepatitis, bilirubin leaks back into the blood stream and is excreted in urine. The presence of bilirubin in urine is an early indicator of liver disease and can occur before clinical symptoms such as jaundice develop. Bile Pigments Positive test results help detect liver diseases such as hepatitis and cirrhosis and conditions associated with increased RBC destruction (hemolytic anemia). Red blood Cells Inflammation, injury, or disease in the kidneys or elsewhere in the urinary tract, for example, in the bladder or urethra, can cause RBCs to leak out of the blood vessels into the urine. Epithelial Cells In urinary tract conditions such as infections, inflammation, and malignancies, more epithelial cells are present. Casts Normally, healthy people may have a few (0-5) hyaline casts per low power field (LPF). After strenuous exercise, more hyaline casts may be detected. Cellular casts, such as RBC and WBC casts, indicate a kidney disorder.

Importance of Emergency Medical Card

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Malaria kills...Kill Malaria

Malaria is a life-threatening disease caused by parasites that are transmitted to people through the bites of infected mosquitoes. 

Is malaria contagious?

Malaria can spread without a mosquito. This occurs rarely and is usually found in a transmission from the mother to the unborn child (congenital malaria), by blood transfusions, or when intravenous-drug users share needles.

Malaria Cycle

Risk factors

The biggest risk factor for developing malaria is to live in or to visit tropical areas where the disease is common. Many different subtypes of malaria parasites exist. The variety that causes the most lethal complications is most commonly found in:

• African countries south of the Sahara desert
• The Indian subcontinent
• Solomon Islands, Papua New Guinea and Haiti 

How do physicians diagnose malaria?

The symptoms of malaria can mimic many other diseases, including influenza or a viral syndrome. It is therefore important to inquire about a history of recent travel to an endemic area or other possible exposures.

• The definite diagnosis is made by looking at the blood of an infected patient under the microscope (blood smear) and identifying the presence of the parasite. The patients' blood is prepared under a slide with a specific stain to help identify the parasite. This is the most widely performed and accepted test.
• Rapid diagnostic tests (antigen tests) are available that can give the diagnosis in a few minutes. It is recommended that a positive test is followed with a blood smear examination.

What is the treatment for malaria?

Besides supportive care, the medical team needs to decide on the appropriate antibiotics to treat malaria. The choice will depend on several factors, including

• the specific species of parasite identified,
• the severity of symptoms,
• determination of drug resistance based on the geographic area where the patient traveled.

Physicians will administer the medication in pill form or as an intravenous antibiotic depending on above factors.
The most commonly used medications are

• chloroquine (Aralen),
• doxycycline (Vibramycin, Oracea, Adoxa, Atridox),
• quinine (Qualaquin),
• mefloquin (Lariam),
• atovaquone/proguanil (Malarone),
• artemether/lumefantrine (Coartem)

 

Dengue Fever...

Know More About PHR at H-Connect

What is Hconnect?

H-Connect - an acronym for Health Connect, is a Software as a Services Portal, which serves multiple stakeholders of the Health Domain viz. Patients, Doctors, Hospitals, Laboratories and others to acquire, access, integrate and incorporate Health Information in an Electronic Ecosystem to build a universal Electronic Health Record

What is the goal of Hconnect?

The ultimate goal of H-Connect EHR is to create a one-patient, one record model across health care settings.

What is PHR?

A personal health record ( PHR ) is an electronic application used by patients to maintain and manage their health information in a private, secure, and confidential environment. And the Hconnect PHR is more than your personal health history. It's smart. It provides you useful information and direct you to tools that you might find helpful.

Why I require Hconnect PHR?

H-Connect provides you the power to manage your own health by enabling you to monitor and store your health data from different sources - hospitals, laboratories and even old medical records, which can be accessed anytime-anywhere.

• All the health records (lab tests, X-rays, USGs, allergies, prescriptions, etc) are stored for lifetime at one place on the cloud.
• You can print and share your emergency medical card and complete health summary from Hconnect PHR.
• Eliminate the need to collect your paper based records from the health provider.
• Receive reminders from health care providers to ensure optimal health.

To keep track of your health related information, it's a good idea to keep your own personal health record.

What all is included in my PHR?

• Your name, birth date, blood type, and emergency contact information
• Your upcoming appointment
• Dates and results of tests and screenings and its critical alert
• Major illnesses with dates and any allergies
• A list of your medicines and supplements, the dosages, and how long you've taken them
• Any history of illnesses in your family
• Your health insurance information
• Your body indices

Do I need to have any specialized software to use Hconnect?

No, This is a cloud based service and does not require any special software or even hardware to use it. You can easily access it through any internet enabled device like mobile phone, tablet, laptop etc.

What is Emergency medical card ?

Hconnect allows you to print Emergency medical card– Keeping emergency contact details means that your loved ones will get informed quickly if you are in emergency.

Why I require Emergency medical card?

Information saves time, information saves lives.

• In case of emergency (I.C.E.) cards may make it possible for loved ones to be told of an emergency.
• Keep with you in your wallet/purse, next to your driver’s license, at all times! Printable medical record for patients and caregivers, a medical history log to show your doctor.
• If you are taken ill or injured, carrying your ICE Card could make all the difference.
• It’s also a good idea to take your records with you when you travel, may it be office or overseas.

How to print Emergency medical card?

On home page, click on Emergency medical card, a screen will open, click on print button to print and click on share to email the EMC. 

What is health summary?

Comprehensive overview of your complete health with exactly what you want to see – profile info, medications, allergies, labs reports and whatever you input in Hconnect PHR. 

How to print health summary?

On home page, click on Health summary, a screen will open, click on print button to print and click on share to email the EMC. 

How can I print my lab reports?

Click on my reports in top panel. Click on my lab reports, a page will open with all latest lab test in a tabular format. Click on view details and the report will open at top. Click on print symbol at left corner and print the report as exactly as hard copy collected from lab.

How can I chart my lab reports?

You can view chart of your lab reports on home page at health tracker section.
Click on my reports in top panel. Click on my lab reports, a page will open with all latest lab test in a tabular format. Click on chart symbol and select the parameter and view of graph required . 

How can I share my lab reports?

Click on my reports in top panel. Click on my lab reports, a page will open with all latest lab test in a tabular format. Click on Share symbol and a pop-up will open to enter the email address to whom you want to share the report.

How to retrieve forgot password for patients?

Log on to H-Connect portal and click on forgot password to retrieve their old password. The new password will be sent via Email and SMS. For further assistance contact  

Hconnect help line number: 07940049257

When will the reports get uploaded on the portal?

Reports will get uploaded once the reports are uploaded and verified in the lab system.

Does my data will be backed up on daily basis?

Yes. All the data will be on the cloud and can be accessed anytime and anywhere by patients and doctors.

Can I upload my documents in Hconnect PHR?

Yes you can. Click on my reports and then click on my health documents. Upload the document and save it for lifetime record.

How to Plan Your Schedule for Exercise

 

Make exercise a top priority.

You know the health benefits of physical activity. If you want to feel good, drop some of that excess weight, increase your energy levels, improve your mood and feel more relaxed, make the commitment to a healthier life. Remember, if you need help, ask for it. Speak to your local primary, allied health or fitness provider about the state of your health. Ask them how they can support your physical activity. If possible, recruit a skilled team to support your lifestyle changes.

Set yourself short and long-term SMART goals that are:

• Specific
• Measureable
• Achievable
• Realistic
• Time based.

Don’t weigh yourself every day as your weight fluctuates daily.

Weigh yourself once a week at the same time of the day. Remember many of the benefits of exercise are more than weight loss.

Draw up an activity action plan and use it.

Keep a diary of your activities. This could be a weekly plan that sets out the specific activities you are going to do each day and for how long. Include your goal for that week or month and build in rewards (such as tickets to the movies, rather than something like fast food takeaway).

Make some allowances for missed sessions and setbacks.

they are inevitable and a great learning experience. If you plan for and accept them, modifications can be made to your plan without major disruptions.

Make the time to exercise.

You don’t have to find hours each day to exercise. With just 30 minutes of moderate intensity activity – that increases your heart rate and breathing – on most, if not all days, you’ll notice the benefits. It can even be broken into 10-minute chunks. High-intensity interval training (HITT) is also becoming a popular method of training that takes less time and is showing some positive results in research trials. HITT usually involves repetition of exercises at high intensities just below maximum effort with short rest periods. It is advisable to seek expert support and supervision before starting this type of activity.

Choose an exercise.

Think about what you like doing. Consider the environment you’d enjoy when being physically active. It might be indoor, outdoor, in a pool or with equipment. This will make it more enjoyable, which helps to keep you motivated.

Turn everyday things into active time.

Make your everyday tasks more active. Take the stairs. Work up a housework sweat! Park your car further away. Take public transport, which generally requires some walking. Break up long periods of sitting by standing and moving around. Spend active time with the kids – play in the park or backyard.

Reject excuses.

Most people can come up with plenty of reasons not to be active – too busy or too tired, not having the ability, the money or the support. Most of these barriers can be overcome. Don’t let them get in the way of a happier, healthier you.

Think about the benefits versus the costs.

There are lots of good reasons to be active. You can burn up kilojoules, improve your health, reduce stress and make new friends. Draw up a table of the benefits of being active versus the costs of remaining sedentary.

Review your plans and goals, and track your progress.

You may find that you can gradually increase some activities while others are just too hard. You could consider more convenient times to exercise or find some new activities. There may be times when expert advice from a health or exercise professional may be needed for you to break through plateaus in your training progress. Tracking your progress can be a great motivator. Keep a diary or use one of the apps for phone or tablet that are available. Reaching each goal will give you the confidence to strive for the next one. 

Know more about your health, visit www.hconnect.co.in Today !

Tips to Cut Down Alcohol Consumption

Here are some tips to help you cut down on alcohol.

Keep track of your drinking habits.

Instead of relying on memory, jot down your drinks in a diary to see exactly how much and how often you drink.

Change your drinking habits.

Control the amount of alcohol you drink by setting some goals, such as not drinking alone or when stressed. Schedule at least two alcohol-free days each week.

Don't drink on an empty stomach.

A full stomach slows the absorption of alcohol.

Quench your thirst with water or soft drinks.

Otherwise, you risk gulping down alcoholic drinks.

Sip your drink slowly.

Put down the glass after each mouthful.

Take a break.

Make every second drink a non-alcoholic beverage.

Buy low-alcohol alternatives.

Options include light beer and reduced alcohol wine.

Opt out of 'shouts'.

Drink at your own pace. If you can't avoid buying a shout, get yourself a non-alcoholic drink.

Avoid salty snacks, such as potato chips or peanuts.

Salt makes you thirsty and more inclined to drink fast.

Do something other than drink.

Hit the dance floor or play a game of pool. You're less likely to drink out of boredom if you're busy having fun.

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H-Connect Helps You to Quit Smoking

Here are some tips to help you quit smoking.

Pick a 'quit date' and stick to it.

Increase your chances of success by choosing a day on which you are not likely to be subject to lots of stress.

List your reasons for quitting.

Knowing why you want to stop smoking will motivate you to keep going. You can refer to this list whenever you feel tempted to light up a cigarette.

Decide on your quitting strategy.

Do you intend to go cold turkey, use nicotine replacement therapy or attend group courses?

Analyse what went wrong if previous attempts to quit didn't work.

Plan how to avoid the same pitfalls this time.

Ask for professional help.

Support is available from your doctor, a smoking cessation course or the Quitline telephone service.

Use the 4Ds method to cope with cigarette cravings.

This means you delay lighting up and deep breathe, drink water and do something else until the urge passes. 

Give yourself a pat on the back.

Every time you resist the urge to smoke, you're one step closer to breaking your nicotine habit for good. 

Reward yourself for not smoking.

Put your cigarette money aside and spend it on treats such as a book, DVD or restaurant meal.

Plan for tough situations.

For example, you might decide to turn down social invitations for a few weeks if your cigarette cravings are stronger when you're out drinking with friends.

Take it one day at a time.

Focus on not smoking today and don't be swayed into having 'just one' more. 

Smoking is interesting, but it may put your life in danger, read suggestions from H-connect Electronic Health Records Portal 

Eat More Calcium for Bone Health

Here are some tips on how to eat more calcium.

Include dairy products in your diet every day.

Choose from milk, yoghurt, cheese or milk-based custard.

Learn to love leafy green vegetables.

Include a serve of broccoli, cabbage, bok choy or spinach on your lunch and dinner plate every day.

Eat more fish.

If you can’t get fresh fish, eat tinned fish such as sardines or salmon with the bones left in.

Replace the meat in some meals with tofu or tempeh.

Your family will enjoy the change and cutting back on saturated fat is good for your health.

Snack on calcium-rich nuts like Brazil nuts or almonds.

Keep a container of nuts and seeds with you and have a small handful as a daily snack.

Reduce your intake of caffeine, soft drinks and alcohol.

They all inhibit calcium absorption and should be used in moderation.

Sprinkle sesame seeds over vegetables or salads.

Sesame seeds are easy to include in all meals and are high in calcium.

Try calcium-fortified foods for breakfast.

Some cereals, fruit juices and breads now come with calcium added to the ingredients.

Educate your children on the importance of including dairy products in their diet.

If they prefer soy milk, make sure it is fortified with calcium and encourage them to eat cheese and yoghurt.

Choose lactose-free yoghurts and cheese if you have an intolerance to lactose.

These products still have calcium included.

Know more at H-Connect HealthCare
 

Reduce Salt Intake for Healthy Diet

Here are some tips for cutting down on salt in your diet.

Read food labels when shopping.

The salt content of the same type of product can vary considerably between brands.

Buy reduced-salt bread and breakfast cereals.

The regular varieties of these common staples are loaded with added salt.

Avoid highly processed products.

Examples of convenience foods best avoided include flavoured instant pasta, instant noodles, canned soups and dehydrated soup mixes.

Make your own sauces.

Popular processed sauces that contain lots of salt include soy sauce, tomato sauce, mayonnaise and salad dressings.

Limit your consumption of salty snacks.

Potato chips, salted nuts, pickles and most cheeses should be occasional treats, not a regular part of your daily diet.

Cut back on processed meats.

Varieties that are high in salt include salami, ham, corned beef, bacon, smoked salmon, sausages, frankfurts and chicken loaf.

Cook with fresh or frozen vegetables.

Canned vegetables tend to have added salt.

Don’t add salt to food when cooking.

Instead, add herbs or a splash of olive oil or lemon juice to enhance flavours.

Put away the salt shaker.

Try to break the habit of automatically salting your meals at the table.

Eat takeaway foods only occasionally.

When possible, choose low-salt takeaway options such as a salad.

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High Cholesterol - Reduce Fat Intake

 

For cholesterol High

Eat meat sparingly.

Relegate meat to a minor part of your diet instead of making it the centerpiece of most meals. Trim off fat and skin from meats and poultry. Avoid fatty cuts of beef, pork, and lamb; instead choose lean meats, or substitute fish or skinless white-meat poultry. When dining out, choose a smaller portion of meat, or meatless pasta or fish dishes.

Opt for low-fat dairy products.

Avoid dairy foods that contain whole milk or cream; instead, use low-fat or nonfat versions.

Watch the snacks.

Choose low-fat snacks (homemade popcorn, carrots, dried fruits, or fresh fruits) instead of high-fat ones (potato chips and candy bars). Avoid store-bought bakery products unless they are explicitly low in saturated fats and free of trans fats.

Cut down on saturated fat in cooking.

Use liquid cooking oils rather than butter or margarine. Use nonstick pans. Instead of frying your food, bake, broil, roast, steam, or stew. Discard drippings, and baste with wine or broth.

Avoid palm and coconut oils.

Most vegetable oils are unsaturated, but these two contain mostly saturated fat. Choose canola, sunflower, safflower, corn, soybean, olive, and peanut oils.

Reduce dietary cholesterol.

Strive to eat less than 200 mg of dietary cholesterol a day. Limit eggs to no more than four egg yolks per week; two egg whites can replace a whole egg in most recipes. Limit lean meat, fish, and poultry to no more than 6 ounces per day (a 3-ounce portion is about the size of a deck of playing cards). Stay away from cholesterol-rich organ meats, such as liver, brains, and kidneys.

Increase complex carbohydrates and fiber.

Emphasize foods with complex carbohydrates—such as fruits and vegetables, whole-grain products, and legumes (dried beans and peas)—that are low in calories and high in fiber. Eat more water-soluble fiber, such as that found in oat bran and fruits. This type of fiber can significantly lower your blood cholesterol level when eaten in conjunction with a low-fat diet.

Eat fruits and vegetables.

To protect your heart, eat plenty of fruits and vegetables. 

 

Go for nuts.

Nuts are associated with a lower risk of heart disease. They’re a healthful and filling source of protein, but go easy on them; they have lots of calories, so too much could cause weight gain.

Add fish to your diet.

Countries with high fish consumption have a lower risk of death from all causes as well as from cardiovascular disease. Like nuts, oily fish contain the essential fatty acids known as omega-3s and omega-6s. Since our bodies can’t make these, we have to eat foods that contain them to gain their benefits, which include improved cholesterol levels.

Reduce salt intake.

High blood pressure is a major risk factor for cardiovascular disease. Diets high in salt increase risk of hypertension. (how? Send to reduce salt intake tips)

Avoid trans fats.

According to the Institute of Medicine’s Food and Nutrition Board, there are no redeeming qualities to trans fats, and no safe levels. They raise LDL cholesterol and lower HDL cholesterol. The National Cholesterol Education Program urges people to eat as little as possible. Avoid or eat only very small quantities of foods that list hydrogenated oil or partially hydrogenated oil among their first ingredients. These products contain a lot of trans fat.

Drink alcohol only in moderation.

Regular, moderate drinking can reduce the risk of cardiovascular disease, but heavy drinking negates the benefits. Moreover, the advantages aren’t strong enough to recommend alcohol for anyone who doesn’t already drink. For those who do, the Dietary Guidelines for Americans recommend no more than one drink a day for women, and one or two drinks a day for men.

Read labels carefully.

Avoid prepared foods that list any of the following among the first few ingredients: meat fat, coconut or palm oil, cream, butter, egg or yolk solids, whole milk solids, lard, cocoa butter, chocolate or imitation chocolate, or hydrogenated or partially hydrogenated fat or oil. Watch out for fast foods and other unlabeled products; when you don’t know what you’re getting, eat sparingly. (know more):

• Words to Look For:
• Fat-free Saturated fat-free
• Low-fat
• Low saturated fat
• Reduced or less fat
• Reduced or less saturated fat
• Cholesterol-free

Change strategies.

If three months of healthy eating doesn’t bring your total and LDL cholesterol levels into the desired range, consult your physician and a dietitian. If the numbers still don’t budge after six months, it may be time to consider medication.

Go for whole grains:

Refined or processed foods are lower in fiber content, so make whole grains an integral part of your diet. There are many simple ways to add whole grains to your meals. (know more):

• Breakfast better. For breakfast choose a high-fiber breakfast cereal - one with five or more grams of fiber per serving. Or add a few tablespoons of unprocessed wheat bran to your favorite cereal.
• Try a new grain. Experiment with brown rice, wild rice, barley, whole-wheat pasta, and bulgur. These alternatives are higher in fiber than their more mainstream counterparts—and you may find you love their tastes.
• Bulk up your baking. When baking at home, substitute whole-grain flour for half or all of the white flour, since whole-grain flour is heavier than white flour. In yeast breads, use a bit more yeast or let the dough rise longer. Try adding crushed bran cereal or unprocessed wheat bran to muffins, cakes, and cookies.
• Add flaxseed. Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids, which can lower your total blood cholesterol. You can grind the seeds in a coffee grinder or food processor and stir a teaspoon of them into yogurt, applesauce, or hot cereal.

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