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Dr K K Aggarwal

Guidelines on Health

By Dr K K Aggarwal
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  • Keep your blood cholesterol less than 160 mg%. Even 1% reduction in cholesterol reduces the chances of heart attack by 2%.
  • Uncontrolled diabetes and blood pressure can precipitate a heart attack. Keep these under check.
  • Eat less, walk more.
  • Regular exercise is good for health. The best exercise is walking, which is brisker than brisk walking.
  • Soya products are good for health. These should form an essential ingredient of the diet.
  • Fruits are better than juices.
  • Brown rice is better than polished rice and jaggery is better than white sugar.
  • Eat high fiber diet.
  • Driving and drinking do not go together.
  • Pregnant women must not drink. It harms the baby in the womb.
  • Get your health check-up done at least once in a year.
  • Salt intake should be restricted.
  • Avoid APC where A stands for achar, P for papad and C for chutney.

Add fiber to the diet only slowly

By Dr K K Aggarwal
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Fiber is a plant substance that is required for a healthy diet. Lots of fiber is needed each day to help reduce the risk of heart disease, improve digestion, prevent constipation and maintain a healthy body weight.

Fiber can be found in fruits, whole grains and vegetables. Most adults should eat at least 20 to 35 grams of fiber every day; though the doctors say most people only eat about half as much. It’s best to slowly increase the fiber in your diet instead of piling it on all at once. A sudden increase in fiber intake can cause abdominal discomfort.

Fiber intake should be at least 14 grams per 1000 calories daily; higher fiber intake may improve glycemic control. Saturated fat should be less than 7% of calories and there should be minimal trans fat. Total cholesterol should be less than 200 mg daily.

There is an average fall of 1.2/1.3 mmHg blood pressure with average 10 gram intake of fiber.

Certain soluble fibers (psyllium, pectin, wheat dextrin and oat products) reduce LDL cholesterol. Every gram increase in soluble fiber reduces LDL cholesterol by an average of 2.2 mg/dL. The message is incorporation of greater amounts of fiber, in which carbohydrate is derived from unprocessed whole foods.

All About Calcium Carbide

By Dr K K Aggarwal
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  • Under PFA Section 44AA, the use of calcium carbide for artificial ripening of mangoes, apple, plum, banana is prohibited and can attract both imprisonment and fine.
  • Calcium carbide powder is usually kept wrapped in paper between the fruits e.g. unripe mangoes) in a basket or box.
  • Once the basket of mango is closed from the top, calcium carbide absorbs moisture and produces acetylene gas, which accelerates the ripening process of fruits.
  • The health hazards are related to the gastrointestinal tract, kidney, heart, liver and brain and in the long run, cancer.
  • One kg of calcium carbide is sufficient to ripe about 10 tons of fruit.
  • The fruit that has been artificially ripened with calcium carbide will be less tasty, have different aroma, will be uniform in color, have a shorter shelf-life and be overtly soft. There may be multicolored (red, yellow, green) patches on the skin of the mango.
  • Never eat off-season fruits, especially before time.
  • Rinse all fruits in running tap water for few minutes before use.

Eating Out Tips

By Dr K K Aggarwal
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  • Curb portions: Always order for one if you are two people and if you are alone set aside some of what is on your plate to bring home.
  • Resist refined carbohydrates.
  • Load your plate with colorful choices at the salad bar with vegetables, fruits and small amounts of lean protein. Skip the creamy and ranch dressings.
  • Choose dishes that are grilled, roasted, steamed, or sautéed.
  • Don’t be afraid to request a salad, vegetables, or fruit instead of starchy side dishes.
  • If you are a non–vegetarian, order only fish or seafood.
  • If you decide to have dessert, share it with your dining companion(s).

Eating Out Tips

By Dr K K Aggarwal
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  • Curb portions: Always order for one if you are two people and if you are alone set aside some of what is on your plate to bring home.
  • Resist refined carbohydrates.
  • Load your plate with colorful choices at the salad bar with vegetables, fruits, and small amounts of lean protein. Skip the creamy dressings.
  • Choose dishes that are grilled, roasted, steamed, or sautéed.
  • Don’t be afraid to request a salad, vegetables, or fruit instead of starchy side dishes.
  • In non–vegetarian food, order only fish or seafood.
  • If you decide to have dessert, share it with your dining companion(s).

Some tips to prevent cervical cancer

By Dr K K Aggarwal
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  1. Reduce your chances of getting infected with the human papillomavirus (HPV) by avoiding sexual contact with multiple partners without adequate protection.
  2. Get a Pap test done every 3 years as timely detection can help in curing this condition.
  3. Quit smoking right away. Nicotine and other components found in cigarettes may pass through the blood stream and get deposited in the cervix where they can alter the growth of cervical cells. Smoking can also suppress your immune system making it more susceptible to HPV infections.
  4. Eat a healthy diet rich in fruits, vegetables, and whole grains.
  5. Maintain a healthy weight as being overweight or obese increases the risk of insulin resistance, which may lead to type 2 diabetes and increase the risk of developing cancer

Some health tips from HCFI

By Dr K K Aggarwal
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  1. Achieve and maintain a healthy weight for your height.
  2. Exercise regularly.
  3. Eat a diet that is rich in fruits, vegetables, and whole grains.
  4. Limit sodium intake to under 2,300 milligrams a day (one teaspoon of salt), and get plenty of potassium (at least 4,700 mg per day) from fruits and vegetables.
  5. Drink alcohol in moderation, if at all.
  6. Reduce stress.
  7. Monitor your blood pressure regularly, and work with your doctor to keep it in a healthy range.

Eating Out Tips

By Dr K K Aggarwal
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  1. Curb portions: Always order for one if you are two people and if you are alone set aside some of what is on your plate to bring    home.
  2. Resist refined carbohydrates.
  3. Load your plate with colorful choices at the salad bar with vegetables, fruits, and small amounts of lean protein. Skip the creamy dressings.
  4. Choose dishes that are grilled, roasted, steamed, or sautéed.
  5. Don’t be afraid to request a salad, vegetables, or fruit instead of starchy side dishes.
  6. In non–vegetarian food, order only fish or seafood.
  7. If you decide to have dessert, share it with your dining companion(s).

5 Steps to Lower Risk of Alzheimer�s disease

By Dr K K Aggarwal
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  • Maintain a healthy weight
  • Check your waistline.
  •  Eat mindfully. Emphasize on colorful, vitamin–packed vegetables and fruits; whole grains; fish, lean poultry, tofu, and beans and other legumes as protein sources plus healthy fats. Cut down on unnecessary calories from sweets, sodas, refined grains like white bread or white rice, unhealthy fats, fried and fast foods, and mindless snacking. Keep a close eye on portion sizes, too.
  • Exercise regularly. Aim for 2½ to 5 hours weekly of brisk walking. Or try a vigorous exercise like jogging for half that time.
  • Keep an eye on important health numbers. In addition to watching your weight and waistline, keep a watch on your cholesterol, triglycerides, blood pressure and blood sugar numbers.

Avoid food poisoning by thorough washing and proper cooking

By Dr K K Aggarwal
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Thorough washing and proper cooking of fruits and vegetables can eliminate most bacteria that cause food poisoning.
Food-borne illnesses or food poisoning usually occurs due to eating food that is contaminated with bacteria or their toxins.
Virus and parasites can also be cause food poisoning. People have known for long that raw meat, poultry and eggs can also harbor diseases causing microbes. But in recent years most outbreaks of food borne illnesses have been due to fresh fruits and vegetables.
Food poisoning can cause abdominal pain, nausea, headache, fatigue, vomiting, diarrhea and dehydration. Symptoms may appear several hours to several days after eating tainted food. For example, Salmonella bacteria will cause illness 12 hours to 3 days after ingestion lasting about 4-7 days.
The most common way to treat food poisoning is to drink plenty of fluids. The sickness usually subsides within a few days.

Eating Out Tips

By Dr K K Aggarwal
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• Curb portions: Always order for one if you are two people and if you are alone set aside some of what is on your plate to bring home. • Resist refined carbohydrates. • Load your plate with colorful choices at the salad bar with vegetables, fruits, and small amounts of lean protein. Skip the creamy dressings. • Choose dishes that are grilled, roasted, steamed, or sautéed. • Don’t be afraid to request a salad, vegetables, or fruit instead of starchy side dishes. • If you are a non–vegetarian, order only fish or seafood. • If you decide to have dessert, share it with your dining companion(s).

Diet is linked to the diabetes epidemic

By Dr K K Aggarwal
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A study published in the journal Diabetes Care, has highlighted the importance of the whole diet rather than focusing on certain foods or food groups that might be beneficial. A diet rich in whole grains, fruits and vegetables (leafy green), nuts and low-fat dairy may help people lower their risk of type 2 diabetes by 15% over 5 years than those who ate the lowest amounts of these foods. Also, a diet which contains high amounts of red meat, high-fat dairy and refined grains like white bread may boost the odds of diabetes development by 18%. Type 2 diabetes is closely linked to obesity and it is well-known that maintaining a healthy weight through diet and exercise reduces the risk of developing the disease. Diet affects diabetes risk independent of a person’s weight.

Can diabetes be prevented?

By Dr K K Aggarwal
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Adhering to a Mediterranean diet, rich in fruits and vegetables and low in animal products, may protect one against developing type 2 diabetes. The diet emphasizes olive oil, vegetables, fruits, nuts, cereals, legumes and fish, and de-emphasizes meat and dairy products. It is a healthy eating plan that seems to help in the prevention of heart disease.

Moreover, the people who tended to stick closest to the diet were those with factors that put them at the highest risk for developing diabetes, such as being older, having a family history of diabetes and being an ex-smoker. These people were expected to have a higher rate of diabetes, but when they adhered to the Mediterranean diet this was not the case.

Type 2 diabetes is typically brought on by poor eating habits, too much weight and too little exercise.

One key factor that might be responsible for the protective effect of the Mediterranean diet is its emphasis on olive oil for cooking, frying, putting on bread and mixing in salad dressings.

Tips to prevent diabetes

1. Eat less

2. Omit refined carbohydrates (white sugar, white rice and white maida)

3. Use olive oil, vegetables, fruits, nuts, cereals, legumes and fish, and reduce meat and dairy products.


Can Diabetes Be Warded Off?

By Dr K K Aggarwal
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Adhering to Mediterranean diet, rich in fruits and vegetables and low in animal products may protect from type 2 diabetes. The Mediterranean diet gives emphasis to olive oil, vegetables, fruits, nuts, cereals, legumes and fish and de–emphasizes meat and dairy products. It is a healthy eating plan that prevents heart disease.

In the study published in the British Medical Journal, researchers tracked the diets of 13,380 Spanish university graduates with no history of diabetes. The study participants filled out a 136–item food questionnaire, which measured their entire diet (including their intake of fats), their cooking methods and their use of dietary supplements. During an average of 4.4 years of follow–up, the researchers found that people who adhered to a Mediterranean diet had a lower risk of developing type 2 diabetes. In fact, those who very closely adhered to the diet reduced their risk by 83 percent.

Moreover, the people who tended to stick closest to the diet were those with factors that put them at the highest risk for developing diabetes, such as being older, having a family history of diabetes and being an ex–smoker. These people were expected to have a higher rate of diabetes, but when they adhered to the Mediterranean diet this was not the case.

Type 2 diabetes is typically brought on by poor eating habits, too much body weight and too little exercise. One key factor that might be responsible for the protective effect of the Mediterranean diet is its emphasis on olive oil for cooking, frying, putting on bread and mixing in salad dressings.

Tips to prevent diabetes

  • Eat less
  • Omit refined carbohydrates (white sugar, white rice and white maida)
  • Use olive oil, vegetables, fruits, nuts, cereals, legumes and fish, and reduce meat and dairy products.

Why should we eat seasonal fruits and vegetables?

By Dr K K Aggarwal
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God will grow only those fruits and vegetables, which are necessary in that season in that particular location. For example, during summer, the body requires more liquids and regular flushing of the kidney because of extreme heat so that dehydration does not damage kidney. To prevent this, nature produces vegetables and fruits in this season that are juicier and increase urination.

All summer fruits like mango, lichi, watermelon, musk melon, wood apple (bel), etc. are juicy fruits. All vegetables grown in summer such as bottle gourd (ghiya), snake gourd (torai), apple gourd (tinda) grow on creepers and they all have a mild diuretic action.

In summer, where the humidity is not so high like in Delhi, one need not take coconut water, which is only required as a treatment of humidity–related diseases. Therefore, nature grows coconuts only in the coastal areas.