Tips to control cholesterol for heart health

bon happetee best diet chart for cholesterol and weight loss

We are sure you know how important it is to keep your boss, spouse, parents, and kids satisfied and happy. If they’re happy, you are happy too.

But…

There is something else that you need to keep happy if you want to be hale and hearty!

It’s your heart.

Yes, your heart needs as much tender love and care (if not more!) as your work and family. After all, the constantly working pump of your body which supplies blood and nutrients to all your cells has to be in perfect shape.

bon happetee weight loss app and calorie counter app for indian food

The most important way to ensure your heart health is to combat obesity – the top reason for all heart diseases. Excess weight automatically increases your chances of high blood pressure, cholesterol, diabetes, and heart attacks. Be it working on your food choices, sleep or exercise – you need to invest time and effort in keeping your weight in check.

First, let’s analyze the power of nutrition.

For a healthy heart, you need to become best friends with Omega-3 fats and fibre. These two nutrients work magic on your cholesterol, triglyceride levels, and blood pressure thus significantly reducing your risk of heart ailments. While fibre reduces the absorption of cholesterol in the intestines, Omega-3 fats boost your High-Density Lipoprotein (HDL) aka good cholesterol levels.

bon happetee best diet chart for cholesterol and weight loss

The top dietary sources of Omega-3 fats are fish, fish oil, flaxseeds, walnuts and chia seeds. To boost your fibre intake, chomp on salads, snack on fruits and opt for whole grains and millets.

Now that you’ve found your heart’s best buddies, it’s time to look at the troublemakers.

  1. Fats – especially saturated fats in butter, cream, ghee, red meat and full-fat dairy products – increase your cholesterol levels and thus, must be eaten in moderation. Also, frequently munching on fried foods, especially namkeen, and fat-free foods, or using the same oil for re-frying spells trouble for your heart.

What’s more, most processed foods and bakery products contain trans-fats, the unhealthiest fat that creates havoc with your cholesterol levels.

Regularly drinking colas, tinned fruit juices or sherbets as well as bingeing on desserts increases blood pressure and may stimulate the liver to dump harmful fats into the bloodstream.

bon happetee best diet chart for cholesterol and weight loss

 

  1. Salt – Besides fats and sugar, put your antennas on high alert for salt. An excess intake of salt retains more water in the body. The excess fluid puts pressure on the blood vessel walls which become thick and narrow. As a result, your heart must pump harder to ensure proper blood flow.

You may not only use less salt in cooking but also avoid sprinkling additional salt to your food. But there are some sneaky ways salt can creep into your diet. For example ready-to-eat/packaged meals, pickles, papad, cheese, ketchup, salad dressings to name a few. So beware!

Now let’s analyze the other different aspects of your lifestyle that complement a healthy heart diet.

bon happetee best diet chart for cholesterol and weight loss

Your heart needs a quota of physical activity to stay fit. Apart from weight loss, regular exercise dilates the arteries and ensures smooth blood circulation which reduces blood pressure and cholesterol levels. Exercising for 30 minutes for 5 days in a week, especially aerobic exercises like cycling, running or jogging thrice a week, keeps your heart in perfect shape. Also, exercise works as a great stress buster and keeps you in cheerful spirits.

Sleep, an often ignored aspect of your everyday life, is essential for a healthy heart. If you sleep less than six hours every night, you have higher levels of stress hormones. These hormones trigger blood pressure and inflammation, the key players in cardiovascular disease. Sleeping for more than nine hours regularly results in calcium build-up in the heart’s artery walls and stiffer leg arteries. Thus, both lack and excess of sleep ramp up the stress levels which over time, damage the arteries and mess with your cholesterol and blood pressure.

So, a well-planned fitness regime, meditation, yoga and a seven-eight-hour sleep go a long way to shield you from heart ailments.

bon happetee best diet chart for cholesterol and weight loss

Quitting smoking is another smart move to protect your heart. Smoking elevates your heart rate and blood pressure as well as reduces the amount of oxygen in the blood. Thus, your heart must work harder to get the oxygen that it needs. Cigarette smoke narrows the arteries which may result in a heart attack.

Additionally, watch your alcohol intake. Apart from providing a massive 7 calories per gram, alcohol increases the triglyceride levels and puts you at risk of high blood pressure.

Now that you have unlocked the secret to a healthy heart, start making these small changes from today itself. Make smarter food choices exercise often, maintain a fixed sleep cycle, give up smoking and most importantly – stay happy!

bon happetee best diet chart app for weight loss

Check out our heart health diet chart that controls cholesterol with ease

Your heart will definitely reward you for taking such great care of it. 🙂

bon happetee best diet chart for cholesterol and weight loss

 

Vishruta is a nutritionist by profession and a writer by heart. Content writing and menu planning have become her passions over the past few years. Love food, love life — is her mantra.

 

 

Top weight loss, health and nutrition queries – World Health Day

Bon happetee best diet chart for weight loss

Embarking on the path to a healthier lifestyle is a challenge, which lies in sifting through the various fads and misconceptions and finding the right diet and regime to follow. This journey requires knowing more than ‘brown rice is better; green veggies are healthier etc.’ Once we undertake this lifestyle, we come across various doubts, queries, and challenges at each step. And it’s always advisable to take the help of the experts in solving these challenges.

Therefore, we, at bon happetee, have compiled the top ‘health and fitness’ related queries asked by our users along with their answers given by our nutritionists, to simplify your task. You will find most of your queries answered below-

1. My question is how to lose belly fat and fat around neck area? What kind of diet and exercise regime do you advise? How many calories and macros should I take in a day? Diet- veg and north Indian.

A. You could try going on a low carb diet to lose belly fat. Try and enhance the protein, fat and fiber intake along with it. Feed in your details on the app and it will promptly calculate your macros considering your health goals. Physical activity of any kind will help. Start with walking and boost the intensity as you go!

2. I have 3 litres of water every day which was just half a litre a month ago and I have reduced my carbs intake as well. Yet I feel the same, weight wise. Please suggest some other changes as well.

A. No single nutrient can help reach your health goal. With lowering your carbs, focus on high protein and good fat intake.

3. I have a sitting job. And I wanna lose weight from love handles and hip area, adding on to the total weight. Can you suggest few foods and dietary changes for that?

A. Try doing a detox for a day or two and move on to a low carb diet after that. Set your macros on the app and it will guide you. Taking short breaks and walking around at work may also help.

Bon happetee weight loss and weight gain app

4. I usually have my dinner at around 8 thinking that I will sleep by 10:30. But usually, the sleeping time turns out to be 12 which results in hunger pangs. I mainly try to have puffed rice handy but when it’s not around, Maggi comes to the rescue. How to tackle this post-dinner hunger pangs?

A. You can try having a glass of milk, curd with a fruit, some makhanas or roasted chana. Have a wholesome dinner to avoid late night hunger pangs.

5. I love to have rice items like biryani, pulav, khichdi for dinner in a good quantity.I cannot resist them and end up breaking my good score cycle. How can I make up for this?

A. Rice is not your enemy, the quantity and pairings are crucial. Consume your rice with a protein source like paneer or chicken, pair it with some dahi and try and include as many veggies as you can in your pulav or khichidi.

6. I would like to know healthy yet tasty snacking options.

A. Some snacking options- strawberries with dahi, apple with flaxseed, smoothies, makhanas, peanut butter shake, peanuts, roasted chana, sprouted dals etc.

7. I have started having vegetable juice in the morning to up my vegetable intake. But I add one fruit to it to make it tastier. Is that OK? Can I substitute my subzi requirement with raw veggie juice? I feel I like juice more than subzi.

A. Absolutely! Try and use two vegetables and 1 fruit for your smoothie. Spice it up with ginger, black salt or mint. You can also add some flaxseed and sabja seed for good fats.

Bon happetee weight loss and weight gain app

8. I have strong cravings, every day. All kinds of junk food, especially chocolate. I’m almost 10 kgs. overweight. I need to lose weight. I have PCOD. Please help. 

A. High cravings can also be a symptom of nutritional deficiencies. Try sorting one meal at a time and do give yourself frequent indulgence with what you like.     

 9. I have cheat days mainly on Saturday and Sunday. On these days, I don’t work out and indulge in a meal of a chicken biryani or go out and have a nonveg starter, butter/garlic naan, and a vegetable gravy, although, the latter scores low. Is this the reason that even after working out whole week except the weekends, I am losing body weight at low pace?   

A.  Balancing out your meals is an important aspect. Along with a chicken biryani pair some raita and a kachumber salad and the score will improve. Also, with bon happetee every day can be a cheat day! Even if you do eat outside, keep a check on your carbs and include a protein and a source of good fat.

10. What kind of exercise would you recommend for weight loss & muscle gain? Also, my bone density level is very low for my age i.e 21. What should I be doing to increase it?

A.  You can go for a mix of cardio and weight lifts. You need to focus on nutrients like protein, calcium, vitamin D, and fiber. 

Bon happetee best diet chart for weight loss india

11. When I started gymming, I weighed 72. Now after two months I weigh 69.6 but isn’t it too slow paced weight loss? What other exercises can I be involved in to lose weight properly and at a faster pace?

Do focus on your pre and post workout meal as well. For eg. Try and have some nuts before your workout along with some nimbu pani and have an apple after. You can pair floor exercises with cardio to enhance your workout.

12. Can anyone suggest exercises for inch loss?

A. Cardio. Find something you enjoy! Cycling, dancing, whatever. You are more likely to keep doing it if it’s fun for you.         

13. I usually workout in evening at around 6:30 p.m. before that I eat a fruit and nuts at 5:30 p.m. and after my exercise I only have my dinner, around 9 p.m., is this a wrong approach? 

A. Try and reset the macros. Opt for a low carb and high protein macro and log your meals for a day. This will definitely help you out. Your workout meals sound good. Do try and let us know!         

Bon happetee best diet chart for weight loss

14. I have thyroid and PCOD and thin hair lining. Could you please suggest me the diet that is suitable?          

A. Try going on a low carb diet and ensure an optimum protein and good fat intake. Consume nuts and oilseeds for a radiant skin and healthy hair.    

15. Are Thyroid and PCOD interdependent?

A.  They suggest a hormone imbalance and do coexist at times. I would highly recommend the hormonal balance plan with bon happetee 🙂 Try and avoid broccoli and cauliflower. Eat well and exercise more!

 16I have a hereditary tendency to put on lots on my entire lower body. Can any food item or food habit help me reduce that? 

A. Having a balanced diet and an exercise regime will definitely help. You could try a low carb-high protein diet to kick-start your journey.

17. Relevant to my body weight, I use to drink 3.5-liter water in a day, if I consume 1 litre more at night, would it harm my body (water retention)? 

A. You may have water at any time. It will not have any side effects.

18. What foods are rich in calcium & fibre?

A. Options like spinach, milk and milk products, nuts and oilseeds etc.

Bon happetee best diet chart for weight loss

19. What should be done to reduce the wheat consumption.? We generally have parantha for breakfast, chapati for lunch and dinner. This results in overconsumption of grains. What should be done?  

A. Do try options like nachni, jowari, bhakri, rajgeera etc.

20. Dinner is always a difficult task to me with low carb and adequate fibre, give me options.

A. You can try jowari roti with an Indian vegetable and Dal or moong Dal chilla- with paneer bhurji or besan dhokla.

21Looking for veg dinner ideas which are low in carb. Any suggestions?

A. Avoid chapati, have jowari bhakri. Avoid rice, rest you can eat any vegetables, sprout, usal or curry.

Bon happetee best diet chart for weight loss

22. What is paneer and how do you make it? What I found online looked like fried cheese.

A. Paneer is also called cottage cheese; it’s made by curdling milk with lemon or vinegar.

23. I normally have muesli in breakfast and 2 chappatis in afternoon. As a result, I exceed my grains consumption during dinner and can’t eat moongdal. Please help.

A. Give try to idli sambhar or Dosa, moong dal utappam, sprouts. One way to look at it is to optimize it across the day, so reduce muesli and add some veggies or fruits to compensate in breakfast, add curd or salads to reduce some chapatti. And voila! you earned your moong dal khichdi for the evening.

24. What is the right time to eat salads and when should we eat fruits?

A. Salads can be a part of your lunch and dinner whereas a fruit can be consumed as a mid-meal during 11 am or 5 pm. You can try cutting down your roti and rice intake or try other grains like jowar, bajra, nachni etc. Include items like sprouts salad, flaxseed, kachumber, raita etc.

Bon happetee best diet chart for weight loss

And if you didn’t find your queries above, you can always ask our experts on the bon happetee app. 🙂 

bon happetee indian food calorie counter app

Akansha is the Founder and Consultant at Beyond the Weighing Scale. With a wide range of expertise and skills, she is adept to speak about nutrition, health, lifestyle management and physical activity.

She is a popular food columnist, a passionate foodie, a health enthusiast, an avid traveller and a happy yogi.                                                                                                                                                                       

Your A-to-Z protein guide

“Give me a high protein and low carb diet.”

It is the most common request I get from a weight loss client. With popular diets such as Atkins and Dukan to the recent Ketogenic one, proteins have always been painted as a favorite and magical nutrient for weight loss. Unlike carbs and fats, proteins have always got good publicity by nutritionists.

After all, proteins boost metabolism, shrink appetite, reduce the hunger hormone and increase satiety hormones.

But before you jump on this high-protein bandwagon to reach your desired weight, it’s a good idea to know the role of proteins, the food sources, and your recommended protein intake.

What are proteins and why do you need them?

Proteins are macronutrients, like carbs and fats, which your body needs in substantial amounts to carry its multiple functions. As enzymes, proteins aid in digestion and create DNA; and as antibodies, proteins allow you to combat infection; as haemoglobin, proteins play a key role in transporting oxygen across the body. Simply put, proteins do more than just help build strong muscles.

Continue reading

Your Holi delicacies have numerous health benefits

bon happetee best diet chart app

For most people, Holi is the festival of colours, water guns, and mischief which marks the beginning of spring. For foodies, Holi is the time to gorge on mouth-watering delicacies.

Like every Indian festival, Holi is noshing down dahi wada, gujiya, malpua, and gulping down glass after glass of the famous cooling thandai!

But, what if we told you that apart from taste, there are numerous health benefits of these greasy and sugary titbits that you eat on Holi– only if you master the right portion size?

And the good news: you can savour these treats not just on Holi, but the year around.

Keep reading to know more. Continue reading

Be a smart carb-eater : Your guide to a low-carb life

“I want carbs off my plate”

That’s always the first input I get from a client when they sign up for weight loss.

Bon happetee weight loss app India

And I don’t blame them: websites and nutritionists have made ‘low-carb’ a buzz word for weight loss. Carbs are painted as the villain for those extra pounds. And lost in the haze of such misleading advice, people eliminate this vital nutrient and invite a mountain of troubles including – insomnia, constipation, mood swings and hair loss.

To avoid falling into this vicious trap, you must understand that carbs are your friends; they provide energy for every task you do. All you need to do is learn how to make the right carb choice and eat in the right amount.

Now bakery products and desserts, loaded with refined flour and sugar, are the carbs you should avoid. These foods have a high-glycaemic index i.e. they result in an instant spike in blood sugar levels, which causes the pancreas to produce more insulin. The excess insulin converts all the surplus sugar into fat.

That said opting for the healthier choices – rice, roti, multi-grain bread – can result in weight gain if you overeat. But if you drastically reduce your carb quota, you’ll feel hungry soon and end up gobbling much more than you would have in the first place. Also, it would be near to impossible for you to say no to chips or cookies on an empty stomach.

The bottom line is – you should not exceed nor fall behind your carb intake.

So, let’s tread a middle path – the smarter ways to relish carbs and still lose weight:

Continue reading

It’s a spicy affair – Indian spices and their uses

With friends belonging to different parts of India, my taste buds have been treated with all sorts of delicacies – dal pakwaan, handwa, thalipeeth, makkai roti with sarson ka saag, thepla, bisi bele bhaath, idiappam, gate ki sabji, dal bati, to name a few. And on the occasions, I have visited their homes; I have seen their kitchen shelves stacked with the same spices that my mother uses.

Bon happetee indian food calorie counter app

Spices are a regular feature in every Indian kitchen. These spices not only add dollops of taste and a pop of colour but also bring in a host of health benefits.

Besides food enhancers, spices have been long recognized for their medicinal properties. No wonder my grandma always insists on a cup of ginger tea when I am down with a cold. Or a teaspoon of methi daana when I am constipated.

Without further ado, let’s explore the staple ingredients which lend Indian food their magic: Continue reading

Decoding detox

bon happetee best diet chart app

“You go ahead with your red velvet milkshake. I’ll sip this detox juice that I ordered online. It’s made of these amazing berries with magical weight-loss properties. Cost me a bomb, but I have lost three kilos.”

I recall this conversation between two teenage girls on the adjacent table when I was dining out last Sunday. Detox diets have become a trend these days, thanks to aggressive marketing on the internet. And at every gathering, you’ll always come across a friend or relative who promotes detox and can’t stop gushing about its health benefits.

But what exactly is a detox?

bon happetee best diet chart app

Detox, shortened for detoxification, is a process where you aim to flush out toxins from your body. Toxins are the chemicals, pollutants, artificial ingredients, food additives, hormones, and pesticides that creep into your food. Over time, these toxins invite health problems – hormonal imbalance, impaired immunity and nutritional deficiencies to name a few.

Your liver, intestines, kidneys, blood and skin work round-the-clock to remove these harmful substances. However, given the pollution and adulterated food we eat, it’s impossible for the organs to keep a tab on all toxins.

Thus, a detox diet helps you to give up on toxin-rich foods in order to ensure your health. From once-a-week to a three day or a week-long program, you can choose from a detox plan that suits you.

How does a detox work and what are its benefits?

Cleansing the body in the current atmosphere of contamination is the key benefit of detox diets.

Generally, detox plans revolve around juices, water, veggies, and fruits. A good intake of fiber and liquids speeds up the detoxification process through urination and bowel movement. Eating natural foods boosts your well-being.

bon happetee best diet chart app

Another key benefit of such diets is weight loss. Most detox diets restrict the intake of grains, dairy, eggs, poultry, fish and meat which drastically cuts your calorie intake. Also, you have to give up on your bottle of booze and soda. Giving up on your favorite foods may be tricky, but the benefits are enormous.

The liver flushes out toxins, promotes digestion and regulates blood sugar, insulin, estrogen, and testosterone and cholesterol production in the body. However, eating processed foods, eating out too often and excess alcohol results in toxic build-up and inflammation in the liver. As a result, fat gets deposited around your belly. It’s next to impossible to lose this fat, even after restricting your calorie intake, unless you cleanse your liver.

Also, detox diets boost digestion and make your body efficient at soaking up nutrients and eliminating waste. So, the next time you hit a weight loss plateau, opt for a detox diet.

But don’t go overboard with the detox plan. You’ll definitely lose weight, but a detox is not the best method for permanent weight loss. Any diet that involves fasting or restricting entire food groups cannot be followed in the long run. A two-day detox plan is enough to blast the plateau effect.

bon happetee best diet chart app

That said detox can be followed at home with easily available ingredients and a simple diet plan. No need to shop at the supermarket or online for those fancy ‘detox’ juices and teas that burn a hole in your pocket – like the girl at the restaurant.

All you need to do is stock up vegetables and fruits. You can juice them up or whip up a vibrant-looking salad. Be creative and colourful – that’s the trick to a successful detox!

And if you can’t come up with something fun and interesting, don’t worry. The bon happetee app is happy to help you. The app has a section where you can choose from a variety of options and plan your own cleansing program.

bon happetee best diet chart app

So, are you ready to bask in the goodness of veggies and fruits?

content writer - bon happetee diet plan app

Vishruta is a nutritionist by profession and a writer by heart. Content writing and menu planning have become her passions over the past few years. Love food, love life — is her mantra.

4 packaged products you can cook at home easily

I come from a family where we make our own pickles; mango, red chilli, green chilli, chick pea, carrot, lime, lesava, kair, etc. We have never got a store-bought jar of pickle till date. Till a couple of decades ago, we even made papad, khakhra, ketchup, jams, potato and banana wafers, etc. at home. There was no McDonald’s then, and the only types we had seen or eaten were the homemade fries.

I remember there was a particular ketchup brand called ‘Volfarm’ which claimed it didn’t use pumpkin as was the case with other ketchup brands. And people believed it. In those days, Indians were a trusting lot. If a TV commercial showed a man wearing a white doctor’s coat lauding a particular toothpaste, oil or biscuit, we never thought that the brands would be lying to us. We fell for them, left, right and center. Continue reading

Aachar & chutney – Magic foods for good health

bon happetee best diet plan app

My grandmother’s thali is incomplete without home-made chutney and aachar. And that is the secret of her well-being. Even at 75, she walks for 5 kilometers a day, has no wrinkles. And also, she has never spent a day lying in the bed.

She firmly believes that our ancient Indian food and practices are the ideal way to solve the health problems we – the processed and packaged food generation – face. And looking at her health, I couldn’t agree more!

Indian food is rich in variety owing to its cultural diversity. Whether its spices or side dishes, every constituent of traditional Indian cooking brings along a bevy of health benefits. And today we are going to explore the magic and goodness that lies within them. Continue reading

Walk your steps to better health

bon happetee best diet plan app

If you ask your parents about the happiest memories they have had of their children growing up, the first answer to pop up would be ‘the time my child took his first step’. Every parent knows that the first step in a child’s life is a landmark event. Our parents witnessed the smile and the thrill radiated through our face and that was a joyous moment carved in their memories. As children, we stumble and topple a few times over till we can manage to walk confidently, without any support. And when we turn from crawlers to walkers, it brings together a sense of independence, productivity and exploration.

So what changed as we grew up? Continue reading