EMOTIONAL FACTORS LEADING TO OBESITY

INTRODUCTION

It may be defined as excess weight or deposition of excess fats on body, which leads to various diseases like diabetes, heart diseases, hypertension, lowered pulmonary functions, lowers life expectancy.

Medical words, it may be defined as an abnormal growth of the adipose tissue due to enlargement of fat cell size (Hypertrophic) or an increase in fat cell number (Hyperplastic). It can be of 2 types, first is abdominal obesity and second is Gluteal obesity. Generally 20 % excess weight is considered as health risk.

RISK FACTORS OF OBESITY

Obesity is a chronic condition and there are a variety of factors which play a role in activating this complex health issue. Obesity upshots from an energy imbalance as more calories are consumed with limited physical activity.

Irregular Diet: Fast foods, soft drinks, candies & chocolates have high sugar & calories. Regular consumption of these foods and beverages contributes to excessive weight gain.

 Inactivity: Even if someone is not eating much, but remains inactive, has a sheer chance of gaining weight as the calories or energy is not burnt and hence get stored in body in form of fat.

Pregnancy: A pregnant woman gains considerable weight that is necessary too. But sometimes, it becomes tough to lose weight after the delivery, which leads to obesity in women.

Medications: Some antidepressants, like corticosteroids and tricyclic antidepressants can cause weight gain. Few other medications, including high blood pressure and antipsychotic drugs can also contribute to weight gain.

Age: When old age approaches, it makes you less active. Additionally, subsequent decrease in amount of muscle in your body occurs, which leads to reduced metabolism. All these changes also reduce calorie needs. So, if you are not lessening your caloric intake as you age, you have fair chances of gaining weight.

Genetic factors

If you have obese parents, then you are more likely to be obese. Your body fat may be in control of your genes but it is not at all guaranteed that you‘ll be obese

Environmental factors

Lifestyle behaviors like eating habits, physical agility or dietary methods can produce risky health consequences. Physicians' advice these techniques to keep off the environmental factors contributing to weight gain:

• Nutritious meals low in fat
• Recognize and control environmental cues [inviting smells]
• Physical activeness
• Record food intake and exercise habits

Psychological factors:

 People suffering from depression, stress or boredom get a habit of overeating to cope with problems. This causes unnecessary consumption of calories and thus, weight gain.

• Negative emotions like boredom, anger, depression influences eating habits  
• Binge eating disorders
• Low self esteem
• Negative body image
• Other emotional factors

Other contributing aspects

Certain illnesses contribute to weight gain. Hypothyroidism, Cushing's syndrome, depression and other neurological problems can head start overeating. Steroids and some antidepressants are weight gain promoters.

STRESS AND HORMONE

Ghrelin:

§  It is secreted primarily by gastrointestinal tract.

§  It accomplish appetite stimulation by encouraging the product of NPY.

  Cholecystokinin:

§  It is secreted by mucosal cell in the duodenum as well as by nervous in the brain.

§  It stimulates the release of pancreatic enzyme  along with bile promote digestion with in the small intestine.

Leptin

§   It is synthesized by adipose tissue.

§  It inhibit NPY/Ag PR neurons and stimulates POMR thereby decreasing appetite.

Corticol

§  It is produced by the adrenal cortex, that is part of adrenal gland.

§  It is referred as stress hormone.

§  It increases blood pressure and blood sugar and reduce immune responses.

Adrenocorticotropic hormone:

§  It is a polypeptide also known as cortico tropic.

§  It is produced and secreted by the anterior pituitary gland.

§  It is important component of the hypothalamic pituitary adrenal axis.

§  It often produced in response to biological stress.

 CAUSES OF EMOTIONAL EATING

Emotional eating occurs anytime we eat to soothe hurt emotions or deal with a stressful situation. Emotional eating may take place after a rough day at work, an argument with a loved one, or when the kids are running around the house screaming. The first step to stop emotional eating is to become conscious that it is occurring. There are some common emotional triggers which often cause bouts of overeating. Knowing what they are is an important step in the healing process.

Here are some of the more common triggers of emotional overeating:

1.      Boredom: Boredom often leads to restlessness and the easiest way to overcome this for most people is to eat. The trouble with eating out of boredom is that we often fail to realize just how much we've eaten. It's as though our mind has lost track of what we do.

2.      Loneliness: Often, people who are feeling lonely, especially after a nasty breakup, tend to "drown their sorrow" in food. Certain foods have the ability to make us feel happier if only for a short while. This isn't whole bad but it can be detrimental if we wish to enjoy a long lasting weight loss.

3.      Stress: Stress is probably the most common cause of binge eating. Stress sends our body into a sort of internal storm of low confidence, fear, and negative wellbeing. Again, food is the ultimate source of comfort for many of us. It doesn't solve any of the problems but we go to it anyway.

4.      Tiredness: Now this is interesting since fatigue isn't really an emotion, but we often turn to food in order to keep us awake, especially if we're on some sort of deadline at work or school and just can't go to sleep. Food can serve as a temporary energy booster, but it won't cure fatigue in the long run.

5.      Feeling Deprived: You feel deprived of the foods which you enjoy and this leaves you craving for them even more. Media's attitude towards emphasizing thinness as ideal has lead to restrictive dieting and avoidance of whole groups of foods. This leads to a feeling of being deprived which is followed by feelings of low self-esteem. This motivates the individual to go on over consuming the avoided food in an attempt to numb these negative feelings.

6.      Needing Love and Comfort: Some people turn to food when they're really needing love and comfort. With the pressure of work both at office as well as at home, people tend to be burned out. All this is acceptable if supported with constant appreciation and love. Lack of appreciation, discouraging remarks leave some people sad and lonely, who tend to turn towards food to find consolation.

7.      Feeling upset and hurt: Some people turn to food when someone says or does something that upsets or hurts them. Anxieties and emotions can also trigger the desire to eat. Some women eat because they are sad or stressed out or even to celebrate when they are happy.

8.      Habits: Your daily habits are not as healthy as they may be and you may not even be aware of some of them. Often, excessive eating, lack of physical activity and stress tips the scales of our otherwise balanced lifestyles. Many people have found that overeating tends to occur in specific places and times, such as in the evening when you're at home and watching television.

WAYS TO COUNTER OBESITY

• Walking.
• Eat only when you are hungry.
• Drink plenty of water
• Sound Sleep.
• Follow a healthy diet.
• Regular weight check ups.

MANAGEMENT

§  Nutritional  Management

§  Management through Herbs

§  Lifestyle Management

NUTRITIONAL MANAGEMENT:

Healthy diet, regular exercise and proper nutrition are the key to beat the problem of obesity. While dieting for obesity one need to keep in mind the fact that the foods which contain fats, sugars and oils should be taken in minimal amount
Obese should keep in mind the fact that dieting doesn't mean starving. Proper intake of food at proper time and in proper amount is what defines dieting. Minerals, carbohydrates, protein should be taken in proper proportion by both obese and normal weighed persons.

FOODS TO BE TAKEN

Carbohydrates can be taken in a small amount and to mention the names of a few healthy complex carbohydrates, they are:

• Oatmeal
• Whole wheat bread
• Brown rice
• Whole wheat pasta
• Potatoes

Protein supply can be well met by intake of the following foods:

• Fish
• Turkey
• Eggs but less of yolks
• Fat free peanut butter
• Fat free cottage cheese
• Skimmed milk
• Fat free yogurt
• Chicken

There can be no substitutes for fresh fruits and vegetables when it comes to nutrition and food values. Intake of fresh fruits and vegetables in great amount will only help one on the positive aspect without doing any harm.

REGULARITY AND INTAKE OF MEAL FOR OBESE

·         Small and Frequent Meals

Diet for obese also comprise of having meal in proper frequency and timing. One can always choose 5-6 smaller meals a day. Smaller meals in a duration of every three hours helps in keeping the metabolism rate higher and thus helps both in production of energy and fair distribution of nutrients in the body and destruction of calories.
A balanced diet for an obese person comprise of intake of 40% carbohydrates, 40% protein and 20% fat split. The diet chart for an obese person consists of carbohydrates, protein and fats. Obese people while trying to lose weight should primarily keep in mind that the foods should be taken in biggest proportion in the morning and in the smallest proportion for dinner.

·         Low Carbohydrate Diets

·         Safe Sweeteners and Fat Burners

FOODS TO BE AVOIDED BY OBESE PEOPLE

There are certain foods that should be avoided by obese people trying to lose weight. A child obesity diet should be lacking in all of these products and parents should supply healthy alternatives.

FOOD RESTRICTED

• Carbonated beverages
• Fruit juices
• Sports drinks
• Chips
• Crackers
• Packed food products
• Fried foods

MANAGEMENT THROUGH HERBS

·         Ginger

·         Ajwain

·         Turmeric

·         Coriander

·         Bitter melon

·         Amla

·         Neem

·         Saunf

·         Methi

·         aloevera

MANAGEMENT THROUGH LIFESTYLE

The first level of the alternative medicine involves no risk but may be the hardest way to go. You'll have to restrict yourself from many things. So if you are considering this approach, you will need a strong mind and a positive thinking for managing these changes. Surprisingly, there has been less research on how lifestyle changes can affect hormonal imbalance. Nonetheless, techniques for stress reduction (e.g. yoga), a diet rich in estrogenic food (soy, apples, alfalfa, cherries, potatoes, rice, wheat and yams) or even becoming more fit by doing regular exercises, will have positive effects on the treatment of osteoporosis

The Eight Limbs of Yoga

 (1) Moral restraint (niyamas)

 (2) Religious observance (yamas)

 (3) Postures (asanas)

 (4) Breath control (pranayama)

 (5) Sense withdrawal (pratyahara)

 (6) Concentration (dhyaan)

 (7) Meditative absorption (dharana)

 (8) Enlightenment (samadhi)

  YOGA ASAN

• Paschimottanasan
• Bhujangasan
• Sarvangasana
• Hal asana
•  Dhanurasana
• Trikonasana,
• Pawanmukhtasan
•  Suryanamaskar

PRANAYAMA

• kapaalbhaati
• Bhasrika
• Anulom Vilom
  
  
  

x

LIFESTYLE HABIT AFTER 45 YEARS OF AGE

INTRODUCTION

q  Due to reductions in lean body mass,   metabolic rate, and physical activity, elderly persons require less energy than younger individuals.

q  Nutritional food for old age should be emphasized quality as at the age of 45 to 60 this makes people prone to suffer from various health problems

NUTRITIONAL PROBLEMS

o  Decreased Appetite

o  Weight Loss

o  Heart Burn

o  Soar mouth and Throat

o  Nausea

o  Diarrhea

o  Constipation

o  Swallowing Problem

SOLUTIONS OF NUTRITIONAL PROBLEMS

q  Eat smaller meals and snacks more frequently.

q  Talk to your doctor

q  Avoid non-nutritious beverages such as black coffee and tea.

q  Walk or participate in light activity to stimulate your appetite.

q  Eat your last meal several hours before going to bed.

q  Eat bland, mild-flavored foods. Spicy or salty foods can irritate soreness.

q  Drink eight or more cups of liquid each day; 10 or more cups if you are feverish.

q  Eat dry foods when you wake up and every few hours during the day. Nausea is often worse on an empty stomach, and dry foods can relieve some of the discomfort.

q  Drink a variety of beverages to help replace lost liquids and nutrients. Try water, coffee, tea, iced tea, lemonade or fruit-flavored drinks, fruit or vegetable juice, broth, milk, or cream soup.

MAJOR HEALTH PROBLEMS

o  Alzheimer's Disease

o  Arthritis and Osteoarthritis

o  Osteoporosis(Weak Bone)

o  Blood Pressure

o  Diabetes

o  Overweight

o  Eye Disease

NUTRIENTS REQUIREMENT

o  Fiber

o  Calcium

o  Iron

o  Folate

o  carbohydrate-rich cereals

o  Low Fat

o  Vitamin D

WAYS TO STAY HEALTHY

o  Walking.

o  Eat only when you are hungry.

o  Drink plenty of water

o  Sound Sleep.

o  Follow a healthy diet.

o  Regular weight check -ups.

MANAGEMENT

o  Nutritional  Management

o  Management through Herbs

o  Lifestyle Management

NUTRITIONAL MODIFICATIONS

FOOD ALLOWED

o  Oatmeal, oat bran

o  Whole grains

o  Brown rice

o  Pulses and legumes

o  Egg without yolk

o  Skimmed milk

o  Fat free milk products

o  Chicken

o  Green vegetables and fruits

FOOD RESTRICTED

o  Carbonated beverages

o  Fruit juices

o  Sports drinks

o  Chips

o  Crackers

o  Packed food products

o  Fried foods

MANAGEMENT THROUGH HERBS

•                        Ginger           
•                       Gooseberry                   
•                        Crum             
•                        Flaxseed
•                      Turmeric       
•                      Fennel
•                     corriander      
•                    Fenugreek       
•                   Bitter melon   
•                   Aloevera

LIFESTYLE MODIFICATION

YOGA ASAN

o  Paschimottanasan

o  Bhujangasan

o  Sarvangasana

o  Hal asana

o   Dhanurasana

o  Trikonasana,

o  Pawanmukhtasan

o   Suryanamaskar

PRANAYAMA

o  kapaalbhaati

o  Bhastrika

o  Anulom Vilom

CONCLUSION

We know that older age is susceptible to various diseases, caused by wrong lifestyle at a young age. Diligent in exercise and healthy diet on a regular basis starting from young to old, to live a healthy life savings in old age

20 Sterling Hospital on Lifestyle Habits after 45 on 19th JIBA Internati...

8 Low-Carb Fruits for the Diabetic Diet

Warm weather means lots of luscious fruit. But if you have diabetes, you may be wondering how these seasonal treats can fit into your diet plan. According to the American Diabetes Association (ADA) fruits are loaded with vitamins, minerals, and fiber and should be a part of a diabetic diet just keep track of them as you do all your carbs. The key is to keep an eye on portion sizes and stay away from fruits canned in syrups or other types of added sugar. If you are using the glycemic index (GI) to manage your diabetes, most fruits are a good choice because they are low GI. Satisfy your sweet tooth and keep your blood sugar in check with the following fresh or frozen low-carb choices.

 Berries for Antioxidants
 Whether you love blueberries, strawberries, or any other type of berries, you have the go-ahead to indulge. According to the ADA, berries are a diabetes superfood because they’re packed with antioxidants, vitamins, and fiber and are low-carb. Three quarters of a cup of fresh blueberries have 62 calories and 16 grams of carbohydrates. If you can resist the urge to just pop them in your mouth, try berries in a parfait, alternating layers of fruit with plain non-fat yogurt — it makes a great dessert or breakfast.





Tart Cherries to Fight Inflammation 

 Cherries are a low-carb, low-GI choice and can safely be included in your diabetic diet. Twelve sweet cherries have 59 calories and 14 grams of carbohydrates, but tart cherries might be an especially good choice. A recent study found that tart cherries contain more anti-inflammatory agents than any other fruit. Tart cherries also are packed withantioxidants, which may fight heart disease, cancer, and other diseases. Cherries can be purchased fresh, canned, frozen, or dried. But since many canned and dried fruits contain added sugar, be sure to check the labels.



Peaches for Potassium
 Fragrant, juicy peaches are a warm-weather treat and can be included in your low-carb diabetic diet. Peaches contain vitamins A and C, potassium, and fiber. Peaches are delicious on their own or tossed into iced tea for a fruity twist. When you want a snack, whip up a quick smoothie by pureeing peach slices with low-fat buttermilk, crushed ice, and a touch of cinnamon or ginge






 Apricots for Fiber 
 Sweet, low-carb apricots are a summer fruit staple and a wonderful addition to your diabetes meal plan. One apricot has just 17 calories and 4 grams of carbohydrates. Four fresh apricots equal one serving and provide more than 70 percent of your daily vitamin A requirement. These fruity jewels are also a good source of fiber. Try mixing some diced apricots into hot or cold cereal or toss some in a salad.





Apples for Vitamins
 An apple a day really might keep the doctor away. Toss one in your purse or tote bag if you're on the go — a small apple is a great fruit choice, with just 54 calories and 14 carb grams. Apples are also loaded with fiber and a good source of vitamin C. Don’t peel your apples, though — the skins are full of antioxidants. 

Oranges for Vitamin C
 Eat one orange and you’ve gotten all the vitamin C you need in a day. This low-carb, low GI choice comes in at only 15 grams of carbohydrates and 62 calories. Oranges also contain folate and potassium, which can help normalize blood pressure. And while you're enjoying this juicy treat, don't forget that other citrus fruits, like grapefruit, are also great choices.







Pears for Potassium and Fiber 
 Pears are a low-carb fruit and a wise addition to your diabetes meal plan. They are a good source of potassium and fiber. Unlike most fruit, they actually improve in texture and flavor after they’re picked. Store pears at room temperature until they’re ripe and perfect for eating (they can then be stored in the refrigerator). Here's a taste treat: Slice up a pear and toss it into your next spinach salad.





Low-Carb Kiwi
 If you’ve never tried a low-carb kiwi, you might not know that its brown fuzzy peel hides a zesty bright green fruit. Delicious kiwi is a good source of potassium, fiber, and vitamin C. One large kiwi has about 56 calories and 13 grams ofcarbohydrates, so it’s a smart addition to your diabetic diet. Kiwis are available year-round and will last in the refrigerator for up to three weeks.

Hair Care

A Healthy Hair Menu

A gentle shampoo and healthy conditioner is the most common advice you will get while discussing hair fall or wondering about hair quality along with your hairdresser, friends or aunts. However, it does not require a multitude of hair products or handfuls of expensive vitamins to get luxurious locks. All you need to do is - get out of the shower, and step into the kitchen.
Hair is your ultimate accessory; it can make (or mar) your looks instantaneously. Keeping it healthy is the only thing you can do to ensure they look fab. Remember that diet and lifestyle are two leading factors that affect the health of your hair.
Delhi-based nutritionist Dr Sonia says, "The foundation of our hair, skin and nails is the nutrients we eat. The old-age saying 'you are what you eat' is completely true. As it is, we keep experimenting with our hair by going in for treatments like re-bonding, highlighting, curls etc. The chemicals along with poor diet, pollution and air-conditioning wreck our hair. Proper nutrition and ample hydration is the only thing that can save our mane and do wonders for our appearance."
Let's get healthier hair by eating a well-balanced diet. Here's what to eat...
Green Leafy Vegetables: If you think Popeye, the sailor man, ate spinach only to double his muscles, you might just be wrong. It is an exceptional source of vitamins A and C, which our body needs to produce sebum. Sebum is a natural hair conditioner, secreted by our hair follicles. Green vegetables also provide iron and calcium. So the next time you ponder about salad dressing, soup ingredients and sandwich fillings think of seasonal leafy vegetables.
Poultry Products: These products carry high-quality protein, which ensures healthy hair. "Insufficient proteins or bad-quality protein intake can result in fragile hair and greying. Poultry products also carry iron that has great digestive value, which means our body is not required to make extra efforts to reap benefits from the mineral. They also contain B-complex and vitamin B-12, which are important beauty nutrients," says Dr Ram Mohan, an Ayurveda practitioner.
Working with Spices: Most of think that spices aren't good for health but a few of them like turmeric, cumin and black pepper are essential for healthy hair growth. Highlighting the wonders of various spices, Anant Dixit, a dermatologist, says, "Oregano is a strong antiseptic so it helps you get rid of dandruff and itchy scalp. Salt contains iodine which controls thyroid hormones and prevents hair loss." However, Dr Sonia warns, "Be watchful while using spices. They are healthy only if you use them adequately. Some masalas include chemicals and pepper - they are harmful for your health and hair. Do read the ingredients written on the pack before purchasing any spice."
Stay Hydrated: Do you know that one-fourth of the weight of a strand of hair is made of water? Water nourishes hair to make them look silky and shiny. To keep your body well hydrated, doctors recommend drinking at least six to eight ounce glasses of water every day. "Fruits and vegetables are basically composed of water, and should be used to reach the suggested hydration level. Not being properly hydrated will cause hair supplements not to work properly," says Dixit.
Meat and Minerals: Meat and seafood have a high content of zinc and iron, which are proven to prevent hair loss. "To improve the natural color of your hair, include copper in your diet. Apart from vegetables and nuts, meat and liver are good sources of copper," says Mohan. He further suggests, "If your hair is dry and breaks easily, the reason might be deficiency of vital fatty acids. For strength and luster eat oily fish such as tuna and salmon."
Go for Fruits:Haven't we heard this from our grannies and moms - fruits are essential nutrient providers so make them part of your daily diet. Apples, Berries, Musk Melons, Oranges, Grapes and Raisins help make our hair healthy by providing important minerals and vitamins, and keeping our body hydrated. Dr Sonia suggests, "An easy way of ensuring a balanced diet is by eating at least one fruit daily from each of these color groups - red, green, orange and purple. Red fruits may include apples, strawberries and pomegranates. Green fruit choices are grapes, guava and custard apple. Orange fruits are peach, orange and mango. And purple coloured fruits include blackberries, plums and raisins."
Beautiful, shiny hair is a valuable asset and eating right will ensure healthy hair at any age. So what are you waiting for? Grab that pen and start working on your diet chart!

LOW BLOOD PRESSURE

Home remedies to cure low blood pressure

While high blood pressure is much talked about and people are aware of its symptoms and effects, not many know about low blood pressure.
In fact, it affects a large number of people worldwide. Very often people don't realise they are suffering from it and often dismiss it as an one-off case of feeling dizzy or ill. It could be a sign of a serious issue with the heart, endocrine or even signal neurological disorders. Severe low blood pressure can block oxygen and vital nutrients from flowing to the brain and hence shouldn't be taken lightly.

Causes
There can be plenty of reasons why you may be suffering from low blood pressure.
Dehydration: Drinking enough water is extremely essential for your well-being. If you are one of those who get dehydrated easily, you must do something about it. One needs to drink more fluids than one loses. If you are one of those who work outdoors, ensure you keep sipping on liquids like nimbu paani. This will help keep the weakness in check.

Pregnancy: If you are pregnant, there's a good chance your pressure might drop. This is normal but gets you checked if it becomes too frequent.

Heart issues: Some heart problems could cause blood in your body to not circulate properly.
Deficiency of nutrients: A lack of some essential vitamins such as B-12 and iron can lead to anemia, which is turn, can result in low blood pressure.
Solution
- Increase your salt intake: Generally people are told to avoid using too much salt in their diet. For people suffering from low blood pressure, salt can help. Check with your doctor though before turning to salty foods.
- Drink more water: Water is necessary for your basic body functioning. It also helps prevent dehydration. Don't forget to increase your water intake if you're constantly feeling giddy.
Home remedies: Take a cup of the raw beetroot juice twice daily. It is one of the best home remedies for low blood pressure. Drinking a cup of strong black coffee can also help. Some people suggest making a paste of almonds and drinking with lukewarm milk.

Exercise: Include a little exercise in your daily regime. A walk or a quick swim can help circulate the blood.

TIPS FOR OBESITY RELATED PROBLEMS

1. Weight loss is also extremely important in prevention.
2. Drink plenty of water at least 10-15 glasses of water in a day.
3. Cut down your sugar and sweets intake.
4. Instead of using artificial sweeteners go for ‘Stevia’ a natural sweetener.
5. Avoid eating foods made with sugar other refined carbohydrates such as white rice and dry cereals.
6. Stay away from high glycemic index foods.
7. Eat lots of fiber, which is found in raw fruits and vegetables, beans, whole grains and oatmeal or oat bran.
8. Eat your meals and snacks at about the same times each day. Do not skip meals or snacks.
9. Avoid dried, preserved, or salted meats, like bacon, ham, beef jerky, and pepperoni
10. Heavily salted snacks, canned foods, soups, frozen foods, sauces, and condiments should be avoided.
11. Steer clear of table salt and salty seasonings.
12. Take high-potassium, low-sodium fruits and veg. like apple, avocado, cabbage, cauliflower, peppers etc.
13. Make use of low-fat or fat-free dairy products (serving sizes include 1 cup milk or yogurt).
14. Avoid foods containing high levels of saturated fats or trans fats—such as potato chips and cookies.
15. Consumption of healthy fats and oils like canola oil, olive oil etc. is very beneficial.
16. Include craft cheese instead of butter or whole milk and chicken and fish instead of Red Meat like    Mutton.
17. Intake of almonds, Walnut avocado, sesame seeds, garlic, and milk helps in relieving many symptoms.
18. Avoid foods rich in goitrogens like broccoli, peaches, peanuts, mustard, turnips, millets and sprouts etc.
19. Take a lot of fiber in form of whole cereals, pulses, fresh fruits and vegetables.
20. Use Iodized salt or rock salt instead of normal salt.
21. Take Grapefruit juice, coconut water and Green tea instead of coffee, tea and aerated drinks etc.
22. Include Bran, Barley, Ragi, Brown rice and other whole grains in your diet.
23. Less intake of high Purine food such as beef, pork and lamb and Alcohol especially Beer.
24. Avoid heavily fried and spicy foods.
25. Avoid frequent eating outs, junk and fried foods.
26. Avoid thick gravies and cream based dishes.
27. Soy and its products like tofu, soymilk etc. are very beneficial for lowering cholesterol.
28. Give at least 30 minutes of your day to exercise and work out.