3 Highs
For a diet high in fibre, freshness and plant-based protein, you should consume plenty of fruit, vegetables, soy products, beans and legumes. Besides fibre, especially soluble fibre which helps to lower cholesterol in your body, these colourful goodies also provide a wide range of vitamins, minerals ad antioxidants.

5 Lows
You can greatly reduce the fat and cholesterol in your diet by choosing lean meat and skinless poultry cooked in healthy way (steam, poach, grill, stir fry, bake, boil, stew). Go easy on table salt, seasoning and pickles to keep your sodium intake low. If you have sweet tooth, have your sweet or sugar sparingly. Wine may be beneficial for heart health, but only do so in moderation.

70% Full
Do you burp out loud after a meal? Chances are that you may have overeaten. If you think your stomach is 70% full, it is probably just right. Have small frequent meals instead of 3 big meals.

Diet & Nutrition

First, get yourself a pedometer or step counter– a pager-like gadget which tracks and records the number of steps or the distance you have walked. Next, walk as much as you can everyday, e.g. use stairs instead of escalator or lift, and walk to your colleague instead of emailing or making a phone call. You will soon notice that it is not difficult to chalk up at least 5,000 steps (or 3km) in a day. Aim for 10,000 steps once 5,000 steps have become a daily routine - 5 times a week.

This formula can be used as a guide for beginners. People involved in regular physical activity are recommended to calculate target heart rate following standard formula given below.

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Physical Activity

 How To Calculate Your Target Heart Rate?

Many of the standard tests used to measure heart function are based on formulas, that predicts the fastest your heart can beat and still pump blood through your body.

The simple and effective way of monitoring is checking your pulse rate before, during and after exercise. Your heart rate is your body’s feedback mechanism, which tells you what is going on in your body. The resting heart rate varies from person to person, but in most individuals it is between 60 - 90 beats per minute.

The best-known method to calculate your target exercise heart rate during exercise is to first determine your maximum heart rate where:

Heart Rate Maximum (HRmax) = (220 – Age) beats per minute

Finding your maximum heart rate will help you set up your target heart rate making your training more efficient. Exercise physiologists and clinicians recommend 70 – 85 % of an individual’s maximum heart rate. When you start exercising, try to achieve around a rate of 70% of your maximum heart rate.

Target Heart Rate = 70 – 85% (HRmax) beats per minute

Lets take an example: you are 50 years old, your HRmax would be:

HRmax = (220 – Age) beats per minute

Target Heart Rate = 70% (170) = 119 beats per minute

During an exercise session, heart rate is likely to be both above and below the prescribed intensity. The goal should be to maintain an average heart rate close to the midpoint of the prescribed range.