- Reduce stress, learn how to relax
- Control diet and maintain an ideal body weight
- Eat less salt. For suggestion, try to take pepper, herbs and spices for seasoning.
- Reduce sugar in the diet. Add more sugar in your smile.
- Stay away from alcohol! However, if you are an alcoholic, keep within recommended limits.
- Regular exercise. Be physically active every day. Try walking, cycling, jogging, swimming or any other aerobic exercise. Build up regularly to about 30 minutes, preferably for most days of the week.
- Quit smoking. If it is too hard, try to reduce smoking.
- Occasionally, do self monitoring of blood pressure, blood sugar level and cholesterol level
- Eat more fruits and vegetables.
Men – 21 units per week
Women – 14 units per week
A glass of beer/wine = 1unit
A measure of spirits = 1 ½ unit
It means that no more that 2-3 nits a day with some alcohol free days. (Try to have food with alcohol)
* For muslims, alcohol is ‘haram’ and totally not allowed. We believe that alcohol will cause more harm than good physically and mentally. Alcohol may lead to multi organ damage and will lead to social problems. So, I personally advice all of us to stay away from alcohol. It is always wise to stay sober.
BMI = weight / (height) ²
Weight in kg and height in meters
Normal range = BMI 20-25
Grade 1 obesity = BMI 25-30
Grade 2 obesity = BMI 30-40
Grade 3 obesity = BMI >40
High fiber cereal with low fat milk
Whole meal bread or toast
Fruit juice or fresh fruit
Tea or coffee
Fruit or whole meal bread or scone
Tea, coffee, water or diet drinks
Small serving of cheese, egg, lean meat, poultry or fish
Large serving of raw or cooked vegetables
Whole meal bread or roll
Low fat yoghurt or glass of low fat milk
Fresh fruit
Tea, coffee, water
Fresh fruit
Tea, coffee or diet drinks
Fish, chicken, lean meat or low fat vegetarian alternatives (moderate serving)
Large serving of raw or cooked vegetables
Potato, rice or pasta
A glass of low fat milk
Fresh fruit, cooked fruit, tinned fruit in own juice
Fruit based dessert or low fat milk pudding
Tea or coffee
Tea or diet drinks
Whole meal scone/bread
1. Irish Heart Foundation fact sheet
2. Malaysian Ministry of Health fact sheet
3.
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