Shilpa is worried. Her husband has been recently diagnosed as having high blood pressure and he is just 38. He is not the trim young man she married 10 years ago. He has put on weight around his waist. She is concerned that with the relentless pressure at work, he is not paying enough attention to his health. She too has put on an excess of weight after her two deliveries. She knows that they must incorporate exercise and healthy eating into their lives. She has decided to have her family live the healthy life. What are the changes she needs to make?

Preventing high blood pressure and heart disease

Optimizing weight is the first step in the prevention of high blood pressure and heart disease. It is important to know what the healthy weight for your height is and to focus on achieving it. A study which is looking at obesity in Asia has shown that the prevalence of obesity in India shockingly equals that in Western Europe.

New studies have shown that an abnormal waist-hip ratio is strongly predictive of the risk of developing a heart attack. Almost 50% of Indian women have abdominal obesity. In urban Indian women, a waist measurement of 85 cms and above and in urban men, a measurement of 100 cms or more, markedly increases the chances of heart attacks.

Lose weight if you are overweight.  Try losing weight slowly and steadily. Be active every day.  You can walk, use the stairs, play sports, or do any activity you enjoy. Reducing your waist size should be your immediate and urgent goal. A person who keeps on eating the same amount of calories, but decides to walk briskly each day for 2.5 kms will lose about 7 kilos in 1 year. Eating fewer calories and being more active is an even better way to lose weight.

Cut back on foods high in fats and calories. Indians, especially urban Indians, eat way too much. Eat smaller portions. Think before you serve yourself the second time. Missing a meal and substituting it with a salad or fruits is a good idea. Eat fruits and vegetables for snacks. Limit your portion size. Eat more at the beginning of the day and drastically cut down what you eat for dinner.