Healthy Journey starts with Healthy Habits

May 03 , 2021

Healthy Journey starts with Healthy Habits

Making small changes every day can add up to big improvements in your overall health. With a few easy steps you can take to live a healthier lifestyle.
Kick-start your health journey by making smarter choices!
 
Eat Better
Eat a colorful diet full of fruits, vegetables, whole grains, low-fat dairy products, poultry, fish and nuts. Try to limit sugary foods and drinks, fatty or processed meats, and salt.


Control Cholesterol
Did you know? In a survey conducted, 47.7% (9.6 million) of Malaysians above the age of 18 years has high cholesterol.


Cholesterol comes from two sources: your body (which makes all the cholesterol you need) and food made from animals. Eating smart, adding color and moving more can all help lower your cholesterol!
A heart-healthy diet can improve your blood cholesterol and heart health:

  1. Oats and Barley - high in soluble fibre called 'beta glucan'. Beta glucan helps to lower 'bad' LDL cholesterol in your blood.
  2. Legumes and beans – a great source of soluble fibre and plant-based protein.
  3. Nuts and Seeds – rich in heart-healthy fats that increases the levels of 'good' HDL cholesterol in your blood

 


Manage Blood Pressure
Did you know? 1 in 3 Malaysians suffer from hypertension/High blood pressure~
 
Blood pressure is the force of blood pushing against blood vessel walls. Sometimes the pressure in arteries is higher than it should be, a condition known as high blood pressure.  Stress and poor diet have both been linked to high blood pressure, so it’s important to be well and eat smart to help positively influence your blood pressure numbers!

  1. Chia seeds and Flaxseeds - Chia seeds and chia flour have both been found to lower blood pressure in individuals who already have elevated levels. Flaxseeds are rich in omega-3 fatty acid content, helps to reduce as well
  2. Oat bran – higher in fibre which helps lower blood pressure and improves digestive health
  3. Beans – Lima beans are a good source of fibre and rich in potassium

 


Reduce Blood Sugar
Did you know? Nearly one in five Malaysian adults, or 18.3%, has diabetes~
 
Blood glucose (aka sugar) is an important fuel for your body. It comes from the food you eat, so it’s important to eat smart. Cut out added sugars by checking nutrition facts labels and ingredients, limiting sweets and sugary beverages, choosing simple foods over heavily processed ones and rinsing canned fruits if they are in syrup. And you can move more, because moderate-intensity aerobic physical activity can also help your body respond to insulin.

  1. Apple cider vinegar – helps lower blood sugar levels and improves insulin sensitivity
  2. Chia seeds – improved blood sugar control
  3. Rolled Oats – helps to regulate blood sugar thanks to the moderate high fiber content and lower glycemic index

 
Exercise
Maintaining a healthy weight is important for your health. To lose weight, you need to burn more calories than you eat. Learning to balance healthy eating and physical activity can help you lose weight more easily and keep it off. Start with slow walks, aerobics and move on with daily jogs and runs.

 

 


Sources:
https://www.heart.org/en
https://www.heartfoundation.org.nz
https://www.healthline.com/nutrition
https://www.everydayhealth.com
 
References:
  1. Malaysian National Health and Morbidity Survey. Fact sheet (2015). Available at http://www.iku.gov.my/images/iku/document/report/nhms2015-factsheet.pdf. Accessed 19 September, 2019.
  2. Source: https://lifecarediagnostic.com/did-you-know-1-in-3-malaysian-suffers-from-hypertension/
  3. Source: https://www.thestar.com.my/news/nation/2020/05/29/health-ministry-nearly-one-in-five-malaysians-has-diabetes#:~:text=PUTRAJAYA%3A%20Nearly%20one%20in%20five,diabetes%20prevalence%20rate%20in%202015.