My Vascular Health – Checklist

How to take precautions to stay away from atherosclerotic vascular diseases?

Leading a healthy and stress free lifestyle helps in preventing majority of the diseases. Vascular disorders do respect these efforts.

Awareness leads to discipline –

Copy these on to your to do list and tick the boxes at the end of the day

[ ] Load nutrient rich food with more plants & less meat including vitamins, minerals, fiber but lower in calories. Include variety of fruits, vegetables, whole grains, legumes, lean cut meat, fish, nuts.

[ ] Avoid red meat, sweets, sweetened beverages, saturated and trans fat, processed foods.

[ ] Loose weight – No FAD diets, maintain balance between energy intake and expenditure

[ ] Physical Activity – Atleast 30 minutes of yoga/ walking/running/swimming/cycling; stand & move around your desk at frequent intervals, include strength straining in the workout atleast thrice a week

[ ] Reduce Stress – 20 to 30 minutes of Pranayama & Meditation preferably after workout

[ ] No Smoking

[ ] Good sleep – 6 to 8 hours, avoid screen time atleast an hour before sleep

[ ] Medication – Control Diabetes and High blood pressure

[ ] Know your risk – In case of doubt, get screened

Tick these boxes daily for optimal vascular health