Living a healthy lifestyle by nuriman751


health is very expensive

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									Living a healthy lifestyle

It’s {important|necessary|vital} {that people|that folks|that individuals} {start|begin} investing in their future
health {now|currently}.

It’s {sad|unhappy} that heart disease, hypertension, diabetes, {can|will}cer and osteoporosis are robbing
{so many|numerous|such a big amount of|such a large amount of|such a lot of} of {the joys|the thrill|the
fun} that life can bring.

Often, sufferers {wished|needed|wanted} {they had|that they had|they'd} protected their health {a
whole|an entire|a full} {lot|heap|ton} {better|higher}. Given {the chance|the prospect|the possibility} to wind
back the clock, {they would|they might|they'd} {certainly|definitely|actually} have lived life differently.

For {the rest|the remainder} {of us|folks|people} who still have our health, {we would|we might|we'd} do
well to be {more|additional|a lot of} {mindful|aware|conscious} and {to invest|to take a position|to
speculate} {in a|during a|in an exceedingly|in a very} lifestyle that ensures long-term health.

Let’s {start|begin} by watching our diet. Below are relevant recommendations and tips from the Malaysian
Dietary {guidelines|tips|pointers} (MDG) 2010.
Go low fat

Limit intake of food high in fats and minimise fats and oils in food preparation.

·Minimise intake of deep-fried foods and organ meat.

·Limit cholesterol-raising coconut oil, santan, ghee and butter, {as
well|also|additionally|further|furthermore|in addition|likewise|moreover|similarly|still|yet} as margarines and
shortening {made from|made up of|made of} hydrogenated fats.

·Cut back on dishes that use excessive oils and fats (e.g. fried rice, nasi minyak and sambal tumis).

Less sweet

Consume food and beverages low in sugar.

·Cut down on {products|merchandise|product} that have sugar at {the top|the highest} of their ingredient

·Replace sweet desserts with healthier {options|choices} like fruits.

·Choose plain water {rather than|instead of} soft drinks, syrup or cordial.

·Ask for “less sweet” or kurang manis when ordering beverages.

Less salty

Choose and prepare food with less salt and sauces.

·Use natural herbs and condiments (like garlic, onion, curry powder, pepper, lemongrass, vinegar and
lemon) to flavour food.

·Choose {products|merchandise|product} labelled as having less salt/sodium.

·If {you are|you're} already using salty sauces and flavouring condiments (e.g. monosodium glutamate,
oyster sauce, belacan, cincaluk), {do not|don't} add {any more|any longer|from now on|any further|to any
extent further} salt.
·Reduce intake of salty foods {such as|like|like} salted fish, salted egg, salted vegetables and high-
sodium snacks.


Most food with fibre contain antioxidants that {help|facilitate} {protect|shield|defend} against diseases.

·Eat wholegrain or wholemeal {products|merchandise|product} (fortified breakfast cereals, brown rice or
whole-wheat spaghetti) at {every|each} meal.

·Add beans, barley, oats or lentils to your cooking and baking.

Fruit & veggies

Fruits and vegetables {provide|give|offer} vitamins, minerals and phytochemicals that {help|facilitate}
lower the risks of {certain|sure|bound} diseases

·Eat {three|3} servings of vegetables and {two|2} servings of fruits {every day|a day|each day|daily|on a
daily basis}.

·Take fruits with edible peel or edible seeds (guava, pears, apples, prunes and berries) as these are high
in fibre.

·Have {different|totally different|completely different} {coloured|colored} fruits and vegetables {each
time|whenever|every time|when|on every occasion|anytime}.


Milk and milk {products|merchandise|product} are essential for maintaining healthy bones.

·Consume milk and milk {products|merchandise|product} {every day|a day|each day|daily|on a daily

·Add milk to beverages and breakfast cereals.

·Increase your calcium intake with sardines, ikan bilis and high-calcium vegetables like broccoli, and
{green|inexperienced} and french beans.

Health {calls for|involves|entails|concerns|needs|requires|demand|necessitate|imply|incorporate} {a total|a
complete} lifestyle concept. So, besides eating right, you’d do well to exercise {every day|a day|each
day|daily|on a daily basis}. {while|whereas} you’re at it, why not {try|attempt|strive} quitting the cigarettes
and alcohol, too? Your body {will|can} {thank you|many thanks|thanks} for it.

Diseases {to watch|to observe|to look at} for

Heart disease and stroke are the No {1|one} killer disease in Malaysia.

The disease {occurs|happens} when fatty plaques clog up the arteries and {cut off|stop|discontinue|bring
to an end|bring to a halt|interrupt} blood flow to {the heart|the guts|the center} or brain. {it is|it's} estimated
that one in {every|each} four adult Malaysians die from a heart attack or stroke, succumbing to the
combined fatal effects of high cholesterol, a blood clot-forming tendency {in the|within the} bloodstream,
stress and hypertension.

Most people with high blood pressure {usually|typically|sometimes} {do not|don't} {experience|expertise}
any symptoms. If untreated, high blood pressure {can|will} {lead to|cause|result in} stroke, heart attack or
kidney failure. As {many|several} as {three|3} in {every|each} {10|ten} adult Malaysians {may|might|could}
have high blood pressure.

Characterised by persistently high blood glucose levels, diabetes {is a|may be a|could be a} serious
disease {that can|which will|that may} {lead to|cause|result in} heart attack, high blood pressure, stroke,
kidney failure, blindness, nerve {damage|injury|harm} and gangrene of the foot, {resulting in|leading to}
leg amputation.

About one in {every|each} {10|ten} adult Malaysians {may be|could also be|is also} afflicted with diabetes.
{it is|it's} believed to afflict one in {every|each} four {people|individuals|folks} {in the|within the} 50-64 age

Cancer {is the|is that the} No {2|two|a pair of} {cause of|explanation for|reason for|reason behind} death
globally. Nearly 70,000 new cancer cases were diagnosed among Malaysians in Peninsular Malaysia
between 2003 and 2005, {according to|consistent with|in keeping with|in line with|in step with|per} a report
{published|revealed|printed} by the National Cancer Registry. In Malaysia, breast and colorectal cancers
are {most common|commonest|most typical} in {women|ladies|girls} and men, respectively.

Osteoporosis robs bone of its density, quality and strength, {often|typically|usually} {resulting in|leading to}
fractures at the hip, wrist and spine. Over {one million|a million|1,000,000|a meg|one thousand thousand}
Malaysians {may be|could also be|is also} {at risk|in danger} of osteoporosis, {80th|eightieth} of
{which|that} are {women|ladies|girls}. {it is|it's} estimated that one in {three|3} {women|ladies|girls} over
the age of {55|fifty five} suffers from osteoporosis.

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