Keep an eye on your blood pressure.

• Nearly one or three adults have high blood pressure without being aware of it.
• Uncontrolled high blood pressure can lead to stroke, heart failure or kidney failure which is why it's often called the "silent killer".
• Avoiding red meat and alcoholic beverages is a must for those with high blood pressure.

Know your numbers.

• For keeping your heart healthy, it is important to know some medical facts about yourself. These numbers can help you and your doctor determine your risks and mark the progress you're making toward a healthier heart.

Manage your Weight.

• Make sure that you don't accumulate excessive fat which is disproportionate with your height and frame.
• Consume fewer calories to keep your weight in check, pep up your metabolic functions and consume essential vitamins in the right quantities to develop resistance to common diseases.

Eat Right.

• Don’t postpone or pre pone meals.
• Eat a hearty breakfast, a good lunch  and a very light dinner at a given time everyday.
• Avoid long gaps which cause gas to develop in the stomach.
• Early dinner is a must. Take a short walk after dinner and before bedtime.
• Eat less saturated fats and transfats found in meat, milk, cheese, butter, palm oil and coconut oil.
• Cut down on excessive consumption of sodium found in uncooked table salt.
• Eat food rich in fibre which includes fruits, vegetables and whole grains.

Quit smoking.

• With immediate effect.

Avoid late nights.

• Party in the earlier part of the evenings and preferably only during weekends.

Cut out aerated water and fried junk snacks.

• Aerated water with empty calories is harmful for health in general.
• So are quick junk foods like chips and fried quick fillers which contribute to high blood cholesterol.

Exercise Regularly.

• Twice a day for 15 minute is ideal.
• If that is not possible once a day for 30 minutes is a must.

Walk daily.

• It’s a must at least once in the morning or in the evening in addition to yoga and freehand exercises.
• Avoid the lift and climb the shorter flight of stairs.
• Walk to the neighbourhood doctor or the kirana shop instead of driving down or taking public transport. 
• Collaborative research involves AIIMS, New Delhi, St John's Medical College, Bangalore and Harvard School of Public Health, Boston, USA reveals that people who walk briskly for 35-40 minutes per day have 55% lower risk of getting a heart attack compared to non-exercisers. The benefits of walking are tremendous. In addition to weight control, walking helps control cholesterol levels, releases endorphins - the body's natural pain relievers, protects your heart and blood vessels and boosts energy level.

A Scientific substitute for Walking.

• You also have the choice to stay indoor, lie on your back and get the positive effect of walking 10,000 steps and 8 kms in terms of Oxygen benefits by using Morning Walker for 15 minutes or less every day.