Rajesh Tiruveedhula, Bangalore (2025)

21/10/2023

🌱 Discover the Secret to Lowering Your Cholesterol: Plant Sterols! 🌱

👋 Say goodbye to the worry of high cholesterol and medication side effects. Nature has a natural, simple solution – Plant Sterols.

🤔 What are Plant Sterols, you ask?

🌿 They're natural compounds found in fruits, veggies, and nuts. They help in lowering LDL, the "bad" cholesterol in your blood.

How do they work?

1️⃣ Plant sterols block the absorption of cholesterol in your gut, reducing its entry into your bloodstream.

2️⃣ They compete with cholesterol in your digestive system, effectively lowering your cholesterol levels.

🍏 How can you include more of these incredible plant sterols in your diet?

- Snack on almonds, walnuts, and seeds.
- Load up on fruits like apples, oranges, and berries.
- Dig into veggies like broccoli, carrots, and Brussels sprouts.

Ready for the change? 💓

Stay tuned for more tips and strategies to help you live your healthiest life.

14/09/2023

🤔 Concerned about cholesterol? 🩺

Learn the facts:
LDL (bad) vs. HDL (good)

🫀 Take charge of your heart health!
Prevent issues. Seek expert guidance. 📈

30/08/2023

🌼 Do you find yourself turning to food when stress hits?

We've got your back! 🤗

Emotional eating can be a challenge, but it's conquerable. 💪

Here are a some, effective strategies to help you break free from this cycle. 🥗🧘‍♀️

📌 Identify triggers
📌 Find healthier coping ways
📌 Practice mindful eating

Take charge of your well-being and sau goodbye to emotional eating.

Ready to empower your relationship with food?

Let's do this together!

31/07/2023

Ever wondered if everything you heard about cholesterol is true? 🤔 Many people get confused about cholesterol, leading to unnecessary worries and health issues.

🚫 Let's clear some confusion! With the right guidance, we'll debunk these myths and make way for a healthier lifestyle.

🌿 Myth 1: All cholesterol is bad! Not true! Our bodies need cholesterol, but it's about understanding "good" (HDL) and "bad" (LDL) cholesterol.

🥑 Myth 2: Avoid all fats to lower cholesterol. Nope! Healthy fats in avocados, nuts, olive oil, coconut oil, and ghee can help.

💊 Myth 3: Medication is the only way. Not necessarily! Lifestyle changes like diet, exercise, and stress reduction make a big impact.

🎯 Take action now!

Stay Healthy, Stay Happy, and Take Care of your Heart. ❤️

20/07/2023

🤔 Struggling to maintain cholesterol goals when dining out?

💡 Follow these valuable strategies at restaurants:

🔎 Research ahead: Look for restaurants that offer nutritious options. 🍅🍗

📃 Read the menu carefully: Choose grilled, steamed, or baked dishes. 🍲🍴

🥗 Opt for veggies & whole grains: Prioritize wholesome choices on the menu. 🥦🍚

💦 Stay hydrated: Drink enough water to prevent overeating. 🚰😇

🙋‍♂️ Ask about substitutions: Request healthier ingredient alternatives. 🥗🥑

🧂 Mind your sodium intake: Choose low-sodium options when possible. 🧂🚫

🗣️ Don't hesitate to ask: Your server is there to help you make healthy choices. 🙏🍽️

💪 Make dining out heart-healthy and enjoyable!

Remember, your health is in your hands! 🙌😊

14/07/2023

Are you concerned about your cholesterol levels and looking for effective strategies to lower them? Well, you're in the right place!

Today, I'm going to share some valuable insights on how you can tackle this problem effectively and take control of your health.

🥗 Diet: Include plenty of fruits, vegetables, whole grains, and lean proteins. Avoid processed and fried foods. 🍎🥦🍞

🏃‍♀️ Exercise: Engage in activities like brisk walking, jogging, or cycling for at least 30 minutes a day. Exercise raises HDL cholesterol while lowering LDL cholesterol. 🏋️‍♂️🚶‍♂️🚴‍♀️

⚖️ Weight: Maintain a healthy weight through a balanced diet and regular exercise. 🌟⚖️

🍷 Alcohol: Drink in moderation. Men limit to two drinks per day, and women to one drink per day. 🚫🍺

🚭 Smoking: Quit smoking to protect your blood vessels and improve cholesterol levels 💨❌❤️

Take charge of your cholesterol levels today by implementing these simple yet highly effective strategies.

Start small, stay consistent, and get the reward of a healthier heart and a happier you! 🌟❤️

11/07/2023

Did you know that maintaining healthy cholesterol levels is crucial for a strong heart? 🏋️‍♂️

But how can you take charge of your cardiovascular health?

The answer lies in one simple word: fiber! 🥦

💡 But, what is fiber, you ask?
Fiber is a type of carbohydrate that our bodies can't fully digest. Instead, it passes through our digestive system, playing a vital role in our overall health. 🍎

🚀 So, how does fiber help manage cholesterol and keep our hearts happy? Let's explore:

1️⃣ Fiber and Cholesterol: Fiber is like a superhero that swoops in to save the day! It has the power to lower the high cholesterol levels, reducing the risk of heart disease. 🦸‍♀️

2️⃣ Soluble Fiber: This type of fiber dissolves in water, forming a gel-like substance in our intestines. It then binds to cholesterol, preventing its absorption into the bloodstream. Say goodbye to high cholesterol! 👋

3️⃣ Goodbye Plaque: By managing cholesterol, fiber helps prevent the build-up of plaque in our arteries. This keeps our blood flowing smoothly, reducing the chances of a heart attack or stroke. 😌🩸

4️⃣ Love for Whole Foods: Want to boost your fiber intake? Embrace whole foods! Fruits, vegetables, whole grains, legumes, and nuts are fiber-rich superheroes waiting to fuel your heart health. 🍓🥕🌽

5️⃣ Recommended Intake: The American Heart Association suggests aiming for a daily fiber intake of 25-30 grams from a variety of sources. 🎯

6️⃣ Slow and Steady Wins: Increase your fiber intake gradually to avoid tummy troubles. And remember, drinking plenty of water is essential to help fiber work its magic! 🚰

Now that you know the incredible benefits of fiber, why wait? 🤔 Start incorporating fiber-rich foods into your meals today and give your heart the love it deserves! ❤️

09/07/2023

Are you concerned about your heart health? 🤔

Looking for ways to make positive changes? 🌱

🥦🍅🍗 Let's talk about cooking at home and how it can contribute to a healthier heart! 💪

💡 Why cook at home? 💡

Cooking at home gives you control over what goes into your meals. 🍽️
You can choose fresh, nutritious ingredients and avoid hidden salt, and sugars. 🥦🥩🥗

Plus, it gives you chance to get creative in the kitchen and discover new flavors! 🍳🌶️

📌 Tips for heart-healthy cooking at home: 📌

1️⃣ Use healthier cooking methods: Opt for grilling, baking, steaming, or sautéing instead of frying. 🍳
This helps reduce the intake of unhealthy fats and keeps your heart happy! ❤️

2️⃣ Load up on fruits and veggies: 🍎🥕
They are rich in vitamins, minerals, and antioxidants that support heart health. 🥦🍅
Aim to fill half your plate for a wholesome meal! 🌈

3️⃣ Choose lean proteins: 🐟🍗
Opt for lean cuts of meat, and fish high in omega-3 fatty acids.
These healthy fats promote heart health and lower the risk of heart disease. 🐟💚

4️⃣ Reduce sodium intake: 🧂
Be mindful of the amount of salt you add while cooking.
Experiment with herbs, spices, and lemon juice to add flavor instead. 🌿🍋

Remember, small changes can have a big impact on your heart health! 💓

🌱

08/07/2023

🤔 Are you worried about staying on track with your healthy diet during social gatherings? Don't worry! We've got you covered with some expert tips. 🌟

1️⃣ Choose lean proteins. 🥩🐟 Choose options like grilled chicken, fish, or legumes. These choices provide essential nutrients and your heart will thank you!

2️⃣ Embrace whole grains. 🌾🍞 They are rich in fiber and can help maintain a healthy heart.

3️⃣ Say yes to fruits and veggies. 🍎🥕 Load your plate with colorful fruits and vegetables. They are low in calories, high in nutrients, and packed with goodness.

4️⃣ Be mindful of added sugars. 🍭🙅‍♀️ Keep an eye on desserts, sodas, and sugary beverages. Opt for healthier alternatives like fresh fruit or a small piece of dark chocolate. Satisfy your sweet tooth without compromising your heart health.

5️⃣ Stay hydrated. 💧💦 Remember to drink plenty of water throughout the event. It will keep you hydrated, and help you make healthier food choices. Don't underestimate the power of hydration!

👉 By following these tips, you can enjoy social gatherings while keeping your heart health a priority. 🌟 Remember, small changes can lead to big results! Share these tips with friends and family to spread the love and encourage healthier choices. ❤️🥗💪

19/06/2023

🔍 High cholesterol levels can pose a risk to your heart health. 🫀

But fear not, there's a heart-healthy nutrient that can help: Omega-3 fatty acids! 🐟🥜

❓ What are Omega-3 fatty acids?
They are essential fats that play a crucial role in maintaining our overall well-being by reducing inflammation and promoting heart health. 💪

Research suggests that they can:

1️⃣ Lower Triglycerides 📉

2️⃣ Raise HDL Cholesterol 🆙

3️⃣ Reduce Plaque Buildup🚧

🥇 Now that you know the benefits, let's explore the best sources of Omega-3 fatty acids:

🐟 Fatty Fish: Cold-water fish like salmon, mackerel, and sardines are excellent sources of Omega-3s. Aim to include them in your diet at least twice a week.

🥜 Nuts and Seeds: Walnuts, chia seeds, flaxseeds, and h**p seeds are rich in Omega-3s. Sprinkle them on your salads or enjoy them as a snack.

🥑 Avocados: Avocado is a versatile fruit that provides not only healthy fats but also Omega-3 fatty acids. Add slices to sandwiches or blend them into smoothies for a nutritious boost.

🌱 Vegan Options: If you follow a plant-based diet, you can still obtain Omega-3s from algae-based supplements.

💡 Remember, a healthy lifestyle and a balanced diet go hand in hand. So, let Omega-3 fatty acids be your heart's best friend! ❤️

18/06/2023

This Father's Day, give yourself the gift of good health.

As a cholesterol control coach, I understand the challenges faced by fathers with high cholesterol levels. But worry not! I'm here to guide you every step of the way. 🙌 ji

Join me for a free one-to-one strategy call, where we'll create a personalized plan tailored to your needs. Together, we'll explore natural ways to reduce your cholesterol levels through diet, movement, and stress management. 🥦🏃‍♂️🧘‍♂️

Take the first step towards a healthier heart by booking your strategy call now! Click the link below to schedule your free session with me and make a positive impact on your life and the lives of your loved ones. 💪

https://calendly.com/rajismyid/strategy-call

18/06/2023

Confused about how to read food labels? 🤔

Don't worry, we've got you covered! 🙌

Follow this quick guide to decode those tricky labels and make informed choices for a healthier heart! ❤️🌱

❓What should I look for on food labels?

🔎 Start by checking the serving size, total calories, and the breakdown of macronutrients such as fats, carbohydrates, and proteins. Pay close attention to trans fats, added sugars, and sodium content. 📊

❓ What should I do with the serving size information?

🔎 Use serving size as a reference point to understand how much you're actually consuming. Adjust accordingly to avoid overeating. 🍽️

❓ How do I identify heart-healthy fats?

🔎 Look for foods that are free from trans fats. Healthy fats like monounsaturated and polyunsaturated fats, found in foods like avocados, nuts, seeds, and oily fish, are beneficial for your heart. 🥑🥜🐟

❓ Are all sugars bad for my heart?

🔎Natural sugars, like those in fruits, are okay in moderation. Avoid, added sugars like high-fructose corn syrup or dextrose. Limit the intake of added sugars whenever possible. 🍓🍫

❓ What about sodium?

🔎 Excessive sodium intake can increase blood pressure, so it's crucial to monitor sodium levels. Opt for low-sodium or sodium-free products, and aim to stay within the recommended daily limit, which is around 2,300 milligrams. 🧂

❓ What are some additional tips for heart-healthy choices?

🔎 Focus on whole, minimally processed foods like fruits, vegetables, whole grains, lean proteins, and legumes. Look for labels with higher fiber content and don't forget to drink plenty of water and maintain a balanced diet overall. 💪🥦🌾

Remember, decoding food labels takes practice, but it's a valuable skill for making heart-healthy choices. Keep these tips in mind, and take charge of your heart health today! 💙🏥

Rajesh Tiruveedhula

21/10/2023

14/09/2023

30/08/2023

31/07/2023

20/07/2023

14/07/2023

11/07/2023

09/07/2023

08/07/2023

19/06/2023

18/06/2023

18/06/2023

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