1. साबुत अनाज खाएं:- 

आपको कोशिश करनी होगी कि आप रिफाइंड फूड की अपेक्षा होल ग्रेन अनाज, जैसे- रोटियां, गेहूं की ब्रेड , कुकीज़ और दलिया  से बना खाना ही खाएं तो ज्यादा बेहतर होगा। होल ग्रेन शरीर को मेटाबोलाइज्ड करने में अधिक हेल्प करते हैं और जल्दी पचते हैं। यह लंबे समय तक शरीर को एनर्जी देते हैं, जिससे सारे दिन आपकी बॉडी को एनर्जी मिलती है।यह भूख और चीनी  की तलब को कम करता है।

2. मानसिक तैयारी:-

आपको अपने बढ़े हुए वजन के लिए लोगों से शर्मिंदा होने की जरूरत नहीं है। इसके लिए आप अपने पैरेन्ट्स, फ्रेंड या आसपास के लोगों की भी हेल्प ले सकते हैं।आप उनसे कहें कि वे जब भी आपको बर्गर-पिज्जा-केक जैसी चीजें खाते हुए देखें तो आपको तुरंत ऐसा न करने के लिए कहें। इससे आप मोटिवेट हो सकते हैं और आपको वेट कम करने में हेल्प मिलेगी।

Fish is a low-fat high-quality protein. Fish is filled with omega-3 fatty acids and vitamins such as D and B2 (riboflavin). Fish is rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium. The American Heart Association recommends eating fish at least two times per week as part of a healthy diet. Fish is packed with protein, vitamins, and nutrients that can lower blood pressure and help reduce the risk of a heart attack or stroke.

• Healthy Heart and Brain

Eating fish is an important source of omega-3 fatty acids. These essential nutrients keep our heart and brain health. Two omega-3 fatty acids found in fish are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Our bodies don't produce omega-3 fatty acids so we must get them through the food we eat. Omega-3 fatty acids are found in every kind of fish but are especially high in fatty fish. Some good choices are salmon, trout, sardines, herring, canned mackerel, canned light tuna, and oysters.

Consuming herbs may help to prevent and manage heart disease, cancer, and diabetes. It may also help to reduce blood clots and provide anti-inflammatory and anti-tumor properties. Research is ongoing but studies have shown that: Garlic, linseed, fenugreek, and lemongrass may help lower cholesterol.

                                                                                         Healthy Herbs and How to Use Them

• Rosemary for Heart Health

Rosemary is an herb that may help prevent damage to blood vessels and aid with cardiovascular health, says Keri Glassman, MS, RD, CDN, New York City-based author of The O2 Diet. The healing herb may also help with indigestion and memory function and reduce muscle and joint pain when applied topically. Rosemary's active ingredient, carnosic acid or carnosol, might also prevent the spread of cancer, a study published in the journal Cancer Treatment Reviews found. A very strongly flavored herb, rosemary goes great with hearty foods, such as meat and potatoes. Butterflied rosemary chicken with pan juices is a tasty recipe to help add rosemary to your diet.

The antioxidants and vitamins found in amla berries offer several health benefits. High concentrations of vitamin C in amla helps the body recover from illness. Amla berries also include several flavonols, chemicals that have been linked to benefits like improved memory. 

Here are some other health benefits of amla:

• Diabetes Control

The soluble fiber in amla berries dissolves quickly in the body, which helps to slow the rate your body absorbs sugar. This can help reduce blood sugar spikes. Amla berries also have a positive effect on blood glucose and lipid counts in people with type 2 diabetes.

Dark chocolate is loaded with nutrients that can positively affect your health. from the seed of the cacao tree, it’s one of the best sources of antioxidants you can find that dark chocolate can improve your health and lower the risk of heart disease.

•  Very nutritious

If you buy quality dark chocolate with a high cocoa content, then it’s quite nutritious. It contains a decent amount of soluble fiber and is loaded with minerals.

A 100-gram bar of dark chocolate with 70–85% cocoa.

11 grams of fiber
67% of the DV for iron
58% of the DV for magnesium
89% of the DV for copper
98% of the DV for manganese, has plenty of potassium, phosphorus, zinc, and selenium.

For this reason, dark chocolate is best consumed in moderation.

भारत में काले चने का इस्तेमाल कई तरह से किया जाता है।कभी चना चाट बनाकर और कभी चने की सब्जी बनाकर इन्हें खाते हैं। कुछ लोग सुबह सबसे पहले भीगे हुए चने का सेवन करते हैं क्योंकि इसे फायदेमंद माना जाता है।
लेकिन क्या आपने कभी सोचा है कि जिस पानी में छोले भिगोए जाते हैं, उसका क्या होता है? आपको बता दें कि चने के अलावा इसका पानी शरीर के लिए बहुत अच्छा होता है। इसके नियमित सेवन से कई तरह की बीमारियों से बचाव होता है।