Some dietary tips to stay in pink of health�

• Buy whole foods (unpolished grains, fruits, and vegetables) and use them in place of processed foods (sodas, cereals, and crackers) whenever possible
• Reduce the salt quantities to half in your favourite recipes. Consider replacing part of the salt with an herb or spice, flavoured vinegar or citrus juice
• Avoid snacking on junk food, high fat and high cholesterol foodstuffs, and foods rich in salt and sugar
• Go for grilling, roasting or baking instead of frying
• Non-stick pans should be used for grilling or stir-frying as non-stick cookware reduces the need for cooking oil
• Avoid using butter, lard, palm oil and coconut oil as they contain about 40% saturated fats
• Olive oil, safflower, sunflower, peanut or corn oil should be used instead as they contain about 20% saturated fat
• When you use oil, try cooking sprays or apply oil with a pastry brush
• Cook in liquids (such as stock, lemon juice, fruit juice, vinegar or water) instead of oil
• Choose methods of cooking that will retain flavour, colour, and nutrients
• Avoid cooking at high temperatures and for long cooking times as this can destroy or leach out valuable nutrients
• Microwave or steam instead of boiling vegetables
• Use fat-free milk or skim milk in your diet
• Dairy products such as cheese, butter, milk and cream should be eaten in low fat versions
• Nuts, mayonnaise, margarine, butter and sauces should be always eaten in limited amounts
• Consume more fish, which is high in protein, low in fats and loaded with omega 3 fatty acids
• Drink a 12-ounce glass of water before eating as it will take up room in your stomach and make you feel less hungry
• Always eat moderate portions and eat regular meals. Skipping meals can lead to out-of-control hunger, often resulting in overeating and obesity
• An adequate quantity of fluid intake is also important part of a balanced diet. Not less than 8 to 10 glasses of water a day should be consumed
• Limit your coffee/caffeine intake as studies show that it raises blood pressure
• Quit smoking as it is injurious to health
• Avoid excessive drinking as excessive drinking can cause health problems like liver and kidney diseases
• Consult your physician or a qualified dietician to plan a diet that will satisfy your hunger but won't add on those extra dreaded calories

Some simple daily activities that are a part of your daily routine can also be added to your exercise regime like�

• Get off the bus one stop early
• Walk to a bus stop a few blocks away
• Walk around the house while you talk on a cordless phone or mobile
• Climb stairs instead of taking an escalator or elevator
• Do a squat every time you pick something up. This forces you to use your leg muscles and will build strength
• Take a 10-minute activity break every hour while you read or watch TV
• Take your dog out for a walk
• Sleep at least eight hours a day as getting enough sleep helps both your brain and your heart rest during the night and function more effectively throughout the day

Some points to be remembered as regards your health check up�

• Visit your doctor and learn your body mass index, blood pressure numbers, blood glucose and blood cholesterol levels. Always try to keep them in a healthy range
• If medication is needed to control high blood pressure, make sure you take the prescribed medication and follow any other suggestions given to you by your doctor
• People with diabetes have a greater chance of acquiring a heart disease. If you are a diabetic then it is in your best interest to control your blood sugar level
• Obesity and cardiovascular diseases are often linked together as the excess weight carried by a person places an extra burden on the heart. So, talk to your doctor about losing weight if you are obese
• Make sure you tell your doctor about any symptoms you have experienced that may be related to heart disease
• You should also inform your doctor of your family medical history, particularly if there is a history of any heart attacks or other cardiac diseases
• A check-up may also involve a cardiology stress test, which analyzes the effect of exercise on the patient
• Never take a chance with chest pain. If you have any chest pain, you should see your doctor or go to the hospital immediately, unless you know exactly what has caused the chest pain
• Have regular dental visits as dental complaints are also predisposing factors for heart complaints

These are some lifestyle tips that will help you as well as your family members, friends, and colleagues in living a hale and hearty life. Neglecting your health will only add to your problems. Regular health exams and tests will detect the problems early, when your chances for treatment and cure are better. �Prevention is better than cure', and a regular health check up is a preventive step that will save you and your loved ones from several problems.