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Some useful Chart’s
Fat in your food
The two main types of fat found in food are saturated and unsaturated. Most foods have a mix of both. Together, the two are called total fat.

Why should you be concerned about saturated fat?
Saturated fat raises blood cholesterol the most. Over time, this extra cholesterol can clog your arteries. You are then at risk for having a heart attack or stroke.

Where is saturated fat found?
Saturated fat is found mostly in foods that come from animals.
These include:
• Meat
• Milk
• Beef
• Butter
• cheese

A high content of saturated fat can be found in some foods that come from plants such as:
• palm kernel oil
• palm oil
• coconut oil
• cocoa butter

Healthy ways of cooking:
• Bake, steam, roast, broil, stew, or boil instead of frying. This helps remove fat.
Diet - Striking the right balance
Replace your existing diet with more vegetables, fruits.
  • Eat regularly
  • Eat healthy
  • Have a wide variety of foods
  • Eat plenty of foods rich in starch and fibre
  • Avoid fatty foods
  • Avoid Sugar
  • Ensure you get plenty of vitamins and minerals
  • Avoid extra salt
    Any patient with High Cholesterol levels should AVOID the following food items...
    1 Organ Meats ie Brain, Kidney, Liver, Skin etc
    2 Red Meat
    3 High Calorie Food Items like Sweets, Butter, Ghee, Cheese
    4 Nuts Except Almonds, Groundnuts and Walnuts
    5 Bakery and Confectionary Items like Chocolates, Pastries, Ice Cream etc.

    What one can CONSUME is...
    1 Fruits and Vegetables
    2 Almonds and Walnuts
    3 White Meats
    4 Soyabean products etc
    5 Cereals, Pulses etc

    If you eat more food than your body uses up in energy, the surplus calories are stored as fat. The only sensible and effective way to lose weight is to combine a healthy low fat diet with regular aerobic exercise such as walking, cycling or jogging. The reason why exercise makes you feel wonderfully alive is because it triggers the release of endorphins - chemicals in the brain that make you feel generally happier, calmer and more clear headed - feel good.
    "Do you know that energy requirement of a athlete and that of a pensioner are poles aparts "
    Build your exercise programme
    • Choose something that you will enjoy doing regularly
    • Half an hour exercise at least thrice a week is fine, it is better to do a little exercise regularly than big effort just once in a while.
    • Whatever exercise you decided to do always start gently and build up slowly and surely.
    • Try to choose exercise that matches your fitness need.
    • Try yoga for improving flexibility, walking or swimming for improving stamina.
    • Long distance walking frees your mind, meditation relaxes it.
    • If doing exercise alone does not motivate you, try training with friends.
    • Try to choose more than one type of exercise, variety is the spice of life.
    Make exercise a part of your life
    Gentle and easy to fit into your lifestyle. Stimulates the heart, lungs, muscles and mind. Studies show that even very gentle walking may prolong your life by keeping you mobile and burning calories.  

    Aim for 10 or 15 minutes a day to start with and build up to at least 30 minutes. Swing your arms and walk fast enough to work up a slight sweat; you should be slightly out of breath.


    Always wear comfortable, sturdy shoes. Try to use the entire foot by placing it down on the back of the heel and then moving through the length of the shoe to the toes.



    Helps to prevent heart disease and high cholesterol levels, high blood pressure and a wide variety of other health problems. Jogging also triggers the release of endorphins - chemicals in the brain that elevate your mood and reduceanxiety.


    Start with some brisk walking and jogging about twice a weak for two week, being careful not to overdo it. Gradually build up your speed, distance and the number of times a week that you can go jogging.


    The greater risks are to knees, ankles and feet. Well-cushioned shoes help to protect your knees and hips. If you are overweight, consult your doctor before taking up jogging.



    Works most of the major muscle groups and gives an excellent aerobic workout. Improves strength, stamina and suppleness with little risk of any damage to the joints. Suitable for pregnant women, as well as people who are unfit or overweight.

      If you get bored swimming up and down lanes, or if you cannot swim at all, consider trying some pool exercises and join an aqua-aerobics class. Swimming and water exercise are good complementary activities.  

    Shower throughly and disinfect any cuts after swimming. Never swim until at least. I hour after eating. Do not struggle to keep your head out of the water - it puts a considerable strain on your neck and back.



    Medical experts maintain that cycling is one of the best types of CC ^O exercise, suitable for people of most ages and levels of fitness. It builds muscular endurance and tones leg. muscles.


    Consider investing in an exercise bike; the aerobic benefits are the same as with a real bike and you can cycle in any weather. Use a real bike for leisurely weekend rides.


    Choose a bicycle that suits the kind of cycling you will be doing and one that is the right size. Wear fluorescent or reflective clothing on the road.


    Aerobics Classes

    Energetic type of exercise performed to music with a clear, simple beat. Aerobics improves the efficiency of your heart and lungs and as a result can help to reduce the risk of heart disease and circulation problems.


    Aerobic exercise can be either low or high impact (the force with which the feet hit the ground). Start with low impact, when one foot always stays on the ground, and progress gradually to high impact if you wish.


    Doctors usually advise people who have heart disease, are overweight, or who have problems with their lower back, knees, ankles or hips to avoid any kind of high-impact class.


    Good for all levels of fitness. exercise; Latin American for strength and flexibility; tap or Irish step-dance for lower body strength.   Watch or take part in classes in your area until you find a dance style that appeals to you, and enjoy yourself. All forms are sociable and fun.   Some forms of dance, such as ballet, jazz and contemporary, are physically demanding and may not suit people who have joint problems.
    The misconception that Exercise means only heavy physical exercise is wrong. Any Physical Activity is a form of exercise. This may include jogging, cycling, aerobics or even simple walking.

    • Weight Control
    • Lower Cholesterol
    • Blood Pressure Control
    • Controlled Blood Sugar
    • Relaxes your mind and soul
    • Feeling much better and fit
    • Better Stamina

    • Avoid using Lifts, instead use staircase
    • Walk up to the Bus Stand, Railway Station, Shopping Centre.
    • Make exercise a part of your daily life, try to exercise at the same time of day. Do the exercise that you love to do.
    • Don't pack up all the exercise in weekends.
    • Do not overstretch
    Post Angioplasty Exercise - Do's and Donts
    • Start with a very low intensity exercise like walking, climbing stairs etc
    • Choose an exercise you love to do. It is easier to keep up.
    • Warm up before the exercise and cool down after you finish the exercise.
    • Try exercise at the same time everyday as this is better accepted by the body clock.
    • Wait for one hour after meals and one hour after bathing.
    • Wear comfortable shoes and clothing's appropriate to weather.

    • Do Not Start heavy exercises right away. Slowly increase the intensity.
    • Avoid exercising in extreme Heat or Extreme Cold
    • Do Not Exercise after MEALS or ALCOHOL
    • Do not squeeze your whole weeks exercise in the weekend only. Don't overdo. If you are feeling low or tired stop. Overexertion can be dangerous.

    STOP EXERCISING if you are getting breathless, Chest Pain or discomfort and talk to your doctor.
    Post Angioplasty Lifestyle Modification
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    Some useful Chart’s