Eat more of grain foods such as atta, brown rice, paraboiled rice, jowar, barley, fruits, vegetables and dals
More non-fat or low protein foods like non-fat or low-fat milk, curds, paneer, egg white, chicken and fish at least 3-4 times a week.
Keep refined carbohydrates like cakes, pastries, chips, traditional fried savouries and biscuits to a minimum.
Less unhealthy fats in fried foods, full cream milk and curd, ghee, skin on chicken, marbled meats, sausages and cream biscuits.
Less outdoor foods with description like “super, jumbo, supreme, deluxe”
Moderate amounts of alcohol, if you drink. For women, one drink a day and two drinks a day for men is acceptable.
Eat at regular intervals; do not skip meals.
Cook food through healthier methods like baking, steaming, sauteling, pressure cooking and grilling instead of frying.
Cardio exercises like walking, jogging, swimming increase calorie expenditure and make the heart stronger.
If you can’t exercise, just do some physical work. Use stairs, do gardening, and walk to nearby places instead of driving.