Tests:
- Liver
- Lab
- Full Liver Panel & Liver Function Tests (LFTs) (AST, ALT, ALP, GGT, Albumin, Total Bilirubin)
- Coagulation (PT/INR)
- Alpha‑fetoprotein (AFP)
- Imaging
- Abdominal Ultrasound
- MR Liver Elastography OR FibroScan
- Diet
- Vitamin B₁₂, Folate
- Heart
- Transthoracic Echocardiogram
- Exercise Stress Test
- treadmill ECG or Treadmill Stress Test or Dobutamine Stress Echo
- pharmacologic nuclear
- stress echocardiogram
- Coronary Artery Calcium (CAC) Score (CT‑based)
- 24‑hr Holter Monitor
- Cardiac Imaging
- CT Coronary Angiogram
- Hearing
- Pure‑tone Audiometry (PTA-Speech Audiometry)
- Tympanometry
- Cognitive screening (like MMSE or MoCA)
- Kidney
- Lab
- CMP (includes Creatinine, BUN, electrolytes)
- eGFR (CKD‑EPI) & Electrolytes (Na, K)
- Urine Albumin‑Creatinine Ratio (UACR)
- Serum Uric Acid
- Urinalysis
- Specialized
- Renal Ultrasound
- BNP or NT‑proBNP
- 24‑hr Urine Uric Acid Excretion
- Bone & Hunchback
- DEXA Scan (Bone Mineral Density)
- 25‑OH Vitamin D, Calcium, Phosphorus, PTH
- Physical Therapy Evaluation (kyphosis/“hunchback” assessment and exercises)
- Vision
- Basic Ophthalmology Screen (VA, IOP)
- BP & Lipids
- 24‑hour Ambulatory BP Monitor
- Fasting Lipid Profile
- Thyroid
- TSH with Free T4 and Free T3
- Anti‑TPO (TPO-Ab, Tg-Ab) Antibodies
- Thyroid Ultrasound
- Pulmonary
- Pre‑ and Post‑Bronchodilator Spirometry
- Lung Volumes and DLCO (diffusing capacity)
- Full Pulmonary Function Test (PFT) (covers the above two)
- Lung Volumes (Body Plethysmography)
- Sleep Study (Polysomnography)
- Cancer
- Colonoscopy (per guidelines)
- Low‑dose Chest CT
- Skin exam
- General
- CBC (Complete Blood Count)
- Sugar
- Fasting Blood Sugar + HbA1c
- Fasting insulin
Daily:
30–150 mins of brisk walking and/or yoga
7–8 hours of sleep
Reduce stress through meditation, Pranayama, Dhyana, breathing exercises (e.g., Anulom Vilom)
Pursed-Lip Breathing
Inhale slowly through your nose for 2 counts.
Purse your lips (as if blowing out a candle) and exhale slowly for 4 counts.
Do 5–10 minutes, 2–3 times/day, especially if breathless.
Diaphragmatic (Belly) Breathing
Lie on your back or sit upright.
Place one hand on your chest, the other on your belly.
Breathe in deeply through your nose — your belly should rise.
Exhale through pursed lips — your belly should fall.
5–10 minutes, daily.
Box Breathing
Inhale for 4 counts → Hold for 4 → Exhale for 4 → Hold for 4.
Balloon Blowing or Straw Breathing
Take a deep breath and slowly blow into a balloon or through a straw into water.
Repeat 3–5 times/day.
Early Morning (6:30–7:00 AM)
1 glass warm water with lemon OR 1 tsp soaked methi/fenugreek seeds
Amla juice or wheatgrass juice
5 soaked almonds + 1 walnut
1 tsp flaxseed powder with warm water
Thyroid medicine on an empty stomach (if prescribed)
Breakfast (8:00–9:00 AM)
Choose one of the following, always with less oil and no ghee:
Oats upma with vegetables + mint chutney
Multigrain vegetable dosa or Vegetable moong chilla (no oil or very minimal) or Pesarattu (no rice) + tomato chutney or green chutney or mint chutney
Ragi porridge or broken wheat (dalia) with vegetables
Idli (2) + sambhar (low oil, more vegetables) + raw vegetabe salad
Drink: Green tea or herbal tea (no sugar)
Vegetable poha or upma with lots of vegetables + green chutney (no coconut) + 1 bowl papaya
Oats porridge with almond milk or low-fat milk + berries/banana + + nuts (almond/walnut, 3–4 pcs)
Vegetable dalia (broken wheat) + small fruit (guava/apple)
Whole wheat toast + tomato/cucumber
1 fruit like apple, guava, papaya, or orange
Avoid: White bread, sugar, coconut chutney, excess oil, parathas with oil/ghee, butter and fried items.
Mid-Morning Snack (11:00 AM)
Seasonal fruit (1 serving):
Low-sugar options: Apple, guava, orange, papaya, kiwi
Optional: Coconut water (unsweetened), buttermilk (salted, no sugar), Amla juice
Avoid: Mango, banana, grapes, fruit juices
Lunch (12:30–1:30 PM)
1 medium-sized phulka (no oil) or 1 small bowl red rice/quinoa/brown rice/barley/ broken wheat / millet (jowar, bajra, ragi)
1 cup dal or rajma/chana (boiled, not fried) or sambhar (less salt, no tadka)
1 cup vegetable sabzi (like bottle gourd, pumpkin, spinach, ridge gourd, methi)
Raw salad: cucumber, carrot, tomato, lettuce, onion, beetroot
1 bowl curd (low-fat) or buttermilk with jeera
1 cup cooked vegetables (beans, bottle gourd, carrot, etc.)
1 tsp cold-pressed oil max for cooking
Dal/Protein (1 cup) Moong dal, masoor dal, chana, rajma, tofu, or sprouts
Vegetables (2 cups) Mixed sabzi (boiled or stir-fried with very little oil)
Curd (½ cup) Low-fat curd (plain)
Cook dal and sabzi with minimal oil. Use olive oil or cold-pressed groundnut oil, max 2 tsp/day.
Avoid: Fried papad, ghee rice, pickles, too much salt, white rice, fried sabzis, curd with sugar.
Evening Snack (4:30–5:30 PM)
Choose one:
Roasted murmura chaat or fox nuts (makhana) with onions & coriander
Roasted chana or sprouts salad or almonds (4–5) or walnuts (2)
1 cup green tea or herbal tea (no sugar)
Steamed sprouts chaat (onion, tomato, lemon)
Homemade vegetable soup
Avoid: Biscuits, pakoras, samosas, bakery items, fried snacks
Dinner (7:00–8:00 PM)
Light and early:
Choose one:
Vegetable soup + moong dal chilla
1–2 small phulkas + light sabzi / stir-fried vegetable + salad
Millet khichdi (foxtail/kodo/little millet) + curd
Steamed vegetables + tofu/paneer cubes (50g)
OR Khichdi made with moong dal + vegetables
OR Millet roti (jowar/bajra) + bottle gourd curry + salad
Vegetable khichdi (moong dal + brown rice or millets)
OR Multigrain roti (2) + lauki/tinda/palak sabzi + salad
OR Tofu stir-fry + sautéed vegetables
Palak soup
Avoid: Rice at night, potatoes, fried snacks, papad, pickle, ghee, curd or sweets.
Bedtime (Optional, 9:00–9:30 PM)
1 tsp flaxseed powder or chia seeds in warm water (good for cholesterol)
Or turmeric milk with low-fat milk or almond milk (good for liver & sleep)
OR 1 tsp flaxseed or chia seeds in warm water
OR Soaked walnuts (2 pcs)
Best Foods for Fatty Liver (Include Often)
Vegetables: spinach, bottle gourd, bitter gourd, cabbage, broccoli
Fruits: papaya, apple, berries, guava, orange, pear
Whole grains: brown rice, millets (jowar, bajra), oats, quinoa
Protein: moong dal, chana, rajma (limit), tofu, paneer (small quantity)
Healthy fats: flaxseeds, walnuts, almonds (in moderation)
Weekly Add-ons:
2–3 days/week: Methi thepla (no ghee), vegetable dalia, or besan chilla
Once/week: Ragi dosa, millet idli
Fermented foods (in moderation): Homemade curd, kanji
Foods to Avoid Completely
Fried items, bakery goods, maida, samosa, pakoras, chips, biscuits, cakes, puffs
Sugary drinks, colas, fruit juices, sodas
White rice, maida
Sweets, jaggery, sugar, condensed milk, desserts
Ghee, butter, coconut oil (limit all fats)
Full-fat dairy: ghee, cream, paneer (limit intake), cheese
Excessive salt: pickles, papads, sauces
Coconut-based foods in excess (contains saturated fat)
Heart-Healthy Indian Vegetarian Diet Plan
Low fat, especially saturated fat (limit ghee, butter, cream, fried foods).
Low salt (helps manage blood pressure; target: < 5g/day).
High fiber from vegetables, fruits, whole grains, and legumes.
Rich in antioxidants (berries, turmeric, amla, green leafy vegetables).
Omega-3 ALA sources (flaxseed, chia seeds, walnuts).
Whole grains: oats, brown rice, millets (ragi, jowar, bajra)
Legumes: rajma, chana, toor dal, moong, etc.
Green leafy vegetables: spinach, methi, drumstick leaves
Heart-friendly oils: cold-pressed mustard oil, olive oil (1–2 tsp/day)
Flaxseed powder (1 tsp/day), chia seeds in water
Turmeric, ginger, garlic (natural anti-inflammatory)
Additional Notes
No deep-fried food
Avoid processed items (e.g., biscuits, sweets, packed snacks)
Avoid sugar and white rice
Use minimal oil (prefer cold-pressed groundnut or olive oil)
Eat dinner early (by 7–8 pm)
Fats:
Use 1–2 tsp oil/day max (prefer mustard, groundnut, or rice bran oil)
Avoid ghee, butter, coconut oil, fried food
Protein:
Prioritize: Moong, masoor, chana, tofu, paneer (in moderation)
Include curd, buttermilk, soya, sprouts
For Liver:
Avoid deep-fried, packaged food, alcohol
Include garlic, turmeric, green leafy vegetables
For Prediabetes:
Limit white rice, poha, sugar, honey, jaggery, maida
Use barley, millets, quinoa, broken wheat, red rice in rotation
