Oats comes first in this. The easiest way to reduce cholesterol is to start the morning with oats. It contains a good amount of fiber, which works to prevent cholesterol from entering the blood. You can consume it daily.

If you eat it by mixing it with fruits like banana or berries, then its advantage is that it will provide additional fiber. Which removes cholesterol from the body in your digestive system.

You can also include fatty fish in this. Eating fatty fish is an effective way to reduce bad cholesterol. Fish like salmon, mackerel, tuna, sardines, trout and herring are rich in omega-3 fatty acids. These protect the heart. Reduces triglycerides and controls heartbeats. You can try this once or twice a week.

In this, the name of beans comes at number three. Beans i.e. pulses and legumes are an excellent source of fiber. The soluble fiber present in these gets digested slowly, due to which the stomach feels full for a long time. Because of this, it is also helpful in weight loss.

Nuts can also be included in this list. Nuts like almonds, walnuts and peanuts are very helpful in keeping cholesterol levels balanced. Research shows that people who eat nuts have less risk of heart diseases.

You can also opt for fruits to reduce cholesterol. Apples, grapes, strawberries and citrus fruits (like oranges and lemons) are rich in pectin. By consuming them regularly, it not only provides heart health but also provides antioxidants and vitamins to the entire body.

Food during daytime is considered the best for digestion. Research suggests that eating in natural light improves digestion, blood sugar control and the biological clock of the body is strong. This is the reason why Mira Kapoor also tries to eat their food in the day itself.

Sunlight gives the body vitamin D, which makes bones strong and increases immunity. Along with this, sunlight does good mood because it produces serotonin hormone. This hormone also controls hunger and satisfaction, which reduces the chances of overating.

According to Ayurveda, every human body runs on three defects Vata, Pitta and Kapha. Vata controls body activities such as breath, heartbeat and movement. Bile is associated with digestion and metabolism, while phlegm gives strength, stability and immunity to the body. If a person understands his fault, then he can manage his food and routine accordingly.

Abhyang means oil massage is an old and effective method of Ayurveda. In this, the body is massaged with warm and nutritious oils. This improves blood circulation, keeps the skin healthy and stress is also reduced. Mira Kapoor believes that it relaxes both body and mind.

Massaging oil relieves body fatigue, skin remains soft and sleep is good. It calms the emotions and gives the body energy from inside. It is advisable to do at least one day in a week, so that the body can get deeper nutrients.

Due to these three Ayurvedic practice, there is a balance in the body and mind. Food with the sun improves digestion and metabolism, understanding its defects makes lifestyle healthy and oil massage refreshes the body.

Mira Kapoor says that Ayurveda is a map to understand the body. If we include small changes such as eating on time, diet according to the defect and one day a week, then both health and life quality can be better.

Eating more protein and fiber food makes the appetite less, which can prevent unnecessary snacking. The 2024 study found that high protein diet can be more effective in weight loss by 8.4 pounds. This causes hungry and increases metabolism.

Highly sugar food and processed foods like soda, sweets, pizza, burgers should not be eaten too much. Actually, they not only increase calories, but also increases chronic inflammation. This causes difficulty in weight loss. In a study of 2025, it was seen that limiting the amount of sugar to 6-9 teaspoons per day can reduce both inflammation and weight.

Doing intermittent fasting 16: 8 or 4: 3 method) also helps in weight loss. Actually, this method takes the body in fat burning mode, as it reduces insulin level and uses the fat present in the body.

If you want to gain weight, then more calorie foods like nuts, dry fruits and healthy fats should be eaten. A 2013 study found that eating high protein and medium fat foods helps to form muscles.

For weight gain, strength training is very important for the manufacture of muscles. A study of 2025 found that a combination of strength training and high protein diet can increase muscle mass up to 10 %.

Healthy fat and carbs provide energy. This helps in increasing the muscles, which increases weight rapidly. For this, oats and quinoa should be included in the diet such as olive oil, coconut oil and whole grains.