Heart diseases account for one-third of all the deaths worldwide. They occur when the arteries and blood vessels which transport blood to the heart are blocked. They are blocked with the development of plaque, a waxy substance, in the arteries and blood vessels. The question arises what causes the plaque to develop in the arteries and blood vessels? High blood pressure, high cholesterol levels, obesity, being physically inactive and smoking are the main causes behind it. It leads to the accumulation of plaque over a period of time. Negligence of any kind towards your health is the major contributor. Ditching your unhealthy lifestyle choices is the key. Exercising regularly and opting out from smoking and drinking must be appreciated.
Here are a few dietary recommendations to be followed by heart patients:
1) Choose low fat dairy or skimmed milk (1-2 percent) over full fat milk to cut back on the intake of saturated fatty acids which can make you prone to artery clogging.
2) Completely avoid food items or grocery items that contain Trans- Fats or hydrogenated fats. These fats are responsible to raise your LDL (bad cholesterol) and lower HDL (good cholesterol). These are found in – jams, cakes, pastries, cookies, butter, mayonnaise, and margarine.
3) Regularly consume fatty fishes like salmon and mackerel as they contain good amounts of omega-3 fatty acids that promote good cholesterol levels and also prevent the development of plaque on the arteries and blood vessels, keeping them free from damage
4) Garlic contains a compound called allicin which is known to lower down high blood pressure. It helps in reducing the bad cholesterol, LDL which is one of the causes of heart diseases among people.
5) Flax seeds are another variant of super foods that boast of high omega 3 fatty acids, good to promote heart health and reduce any inflammation. You can consume one to two teaspoon of flaxseeds daily. The best way to consume them is by dry roasting and then grinding them into a fine powder. This powder can be added t your curries, soups, salads or flour.
6) Cut back on salt. Aim to eat not more than two thousand milligrams of sodium, which is roughly equal to half teaspoon of salt on a daily basis. If you have constant high blood pressure, you need to further reduce the salt intake by three-fourth teaspoon on an everyday basis.
7) Clinical studies showing that consuming at least 25 g of soy protein per day lowered total and LDL cholesterol. Eat foods like soy beans, soy nuggets, tofu or tempeh to ensure goodness of soy in your diet.
8) Whole grains like quinoa contain all of the nutrient-rich parts of the grain, the germ, endosperm and the bran. Quinoa contains good amount of fibres which cut down the bad cholesterol levels and also lead to reduced levels of high blood pressure.
9) Consume more of deep colored fruits and vegetables such as spinach, carrot, peach, and blueberries as they usually contain more micronutrients compared to others.
10) Eat a whole fruit instead of fruit juice as the fruit juice is deprived of the goodness of dietary fibre which is essential for lowering of blood cholesterol and improving satiation.
11) Plan your menu well in advance. For meals and snacks, emphasize on colorful vegetables, fruits and whole grains. Focus on lean protein sources and healthy fats. Watch your portion size and choose foods low in added salt.
12) Include chia seeds in your diet. This superfood is also loaded with heart-healthy protein, minerals, and antioxidants like calcium, iron, fiber, and magnesium.
13) Quit smoking. Smoking is the top controllable risk factor for the development of heart diseases. Smoking can damage the lining of your arteries, and also can lead to build up of fatty substance called atheroma.
14) Keep moving. Regular physical activity has numerous benefits on your heart health. Choose an activity that you enjoy doing or literally love from the heart, so that your heart can love you back. Make sure to indulge in the physical activity for at least 30 minutes a day, five times in a week. Also, make sure that you never skip your breakfast so that you have enough strength to regularly indulge in exercise therapy.
15) Get screened regularly. It is important to keep a tab on your numbers. Keep yourself regular with the diagnostic check up especially for your blood pressure, blood sugar, cholesterol, and triglycerides. Also, keep a track record of the improvements in these parameters. It will serve as an excellent motivator, and will keep you healthy in the long run.
For the conclusion, we emphasise on eating healthy foods. The foods included in the list above must be surely included in your diet in one way or the other. Cut down on unhealthy foods and that will not only help in keeping your heart healthy but also lowers down other health risks.
(Nmami Agarwal is a celebrity nutritionist)
6 Protein-Rich Foods You Should Eat After A Workout
What you eat before and after a workout can affect your health, weight loss goals and how you respond to exercise. The right kind of nutrition is important for regular progress and achieve your desired goals on time. However, it is a common tendency to put more attention to what you eat before your workout than what you eat after a workout. In this article, we talk about the right kind of proteins which you must eat after a workout.
Why is it important to eat right after a workout?
On exercising, muscles use glycogen stories for fuel. This makes muscles being slightly deprived of glycogen. Healthline mentions that some proteins in muscles also get broken down. The body tries to rebuild its oxygen stores and eating the right nutrients can help you do this faster. For good recovery, the right kind of nutrition can improve your recovery as well.
Proteins to eat after a workout
Exercising results in breakdown of muscle protein. The rate at which this happens depends on the intensity of your exercise. Consuming proteins after a workout can give your body amino acids for repairing rebuilding the lost proteins.
Whole eggs can be a good post-workout snack. Packed with protein, eggs while provide you with the right kind of nutrition and will improve your muscle building. People trying to lose weight can also eat eggs after working out.
2. Sweet potato:
While rich in carbs, sweet potato also contains protein. Consuming carb-rich food can refuel you after a session of intense workout.
3. Cottage cheese:
For times you feel too tired to prepare an entire post-workout meal, you can simply slice some cottage cheese into cubes, sprinkle some salt and black pepper on it and eat it raw. Cottage cheese contains good amount of protein that can help you recover after your workout.
Fibre and protein content in quinoa make it an ideal post-workout meal. What’s more is that quinoa is gluten-free and can help people on a weight loss diet as well.
Chicken is lean protein that can help you feel energised after a workout. Protein from chicken can help you build muscle mass.
6. Fatty fish like salmon and tuna:
Along with being rich in omega 3 fatty acids, fatty fish like salmon and tuna are also rich sources of protein. Omega 3 fatty acids in fatty fish are good for heart health. Fatty fish is low in carbs and can thus be included in weight loss diet as well.
Want To Get Rid Of Bloating, Stomach Cramps Once And For All? Cut Down These Foods From Your Diet
Cutting out specific foods can alleviate gastrointestinal issues for physically active people, especially a runner, researchers say.
The study, conducted by researchers from the Anglia Ruskin University in Britain, showed that a low fermentable oligosaccharide, disaccharide, monosaccharide and polyol (or FODMAP) diet reduces some of the issues caused by exercise such as stomach cramps and bloating, and improves a person’s perceived ability to exercise.
FODMAP foods include those containing lactose (milk, yoghurt and cheese), fructans (found in cereals, breads and pasta), galactic-oligosaccharides (legumes and onions), excess fructose (for example in apples, pears and asparagus) and polyols (often added as a food additive).
“We found a clear benefit when following the low FODMAP diet, with a reduction in exercise-related gastrointestinal symptoms amongst otherwise healthy, recreational runners,” said Justin Roberts, Principal Lecturer at the varsity.
For the study, the researchers involved a group of healthy recreational exercisers. Everyone in the group followed two eating plans for one week at a time, with the key difference being the FODMAP content.
The findings, published in the Journal of the International Society of Sports Nutrition, found that 69 per cent of those following a low FODMAP diet experienced an improvement in symptoms and were able to exercise more frequently and at a higher intensity.
In addition, the improvement in perceived pain, in conjunction with reduced experiences of bloating whilst on a low FODMAP diet, is likely explained by a reduction in intestinal water volume and gas production, caused by fewer indigestible carbohydrates available for fermentation in the gut.
However, further studies are needed to examine the benefits of this diet when combined with long-term training strategies. It is important that people take care if deciding to follow a low FODMAP diet, as reductions in total caloric and carbohydrate intake may impact on nutritional quality, Roberts suggested.
How black coffee can reduce your risk of type 2 diabetes
The rate at which type 2 diabetes is increasing around the world is really high. It is important to understand what measures can prevent the disease and also which of them can increase your risk of developing it.
Coffee is a very common beverage all around the world, especially in countries that have very cold climatic conditions, timesnownews.com reported.
When the beverage is a staple in so many households, it is important to understand its effect on diabetes — risk and treatment.
Does diabetes reduce the risk of developing type 2 diabetes? Does it help in reversing it? Read on to answer all your questions.
A cup of black coffee every day can reduce your risk of developing diabetes
According to a study published by the American Diabetes Association, people who drink coffee have a lower level of blood sugar.
Another study found that the risk of developing diabetes decreased by nine percent in people who drank one cup of coffee every day. One more study that specifically studied women of postmenopausal women found that women who drank six cups of coffee every day had a 22 percent lower risk of diabetes. There happen to be various studies that second this notion, therefore it may be safe to believe that coffee can reduce the risk of developing type 2 diabetes.
How to drink coffee to reduce the risk of type 2 diabetes?
Here is how you should drink your coffee to reduce your risk of developing type 2 diabetes-
? Regular coffee is better to reduce risk than decaffeinated coffee.
? Prefer to not use sweeteners like sugar.
? Avoid drinking coffee with any dairy products like milk or cream.
? Remember coffee has benefits for diabetes only when consumed in its purest form.
? Artificially sweetened coffee may lead to weight gain and increase your risk of diabetes.
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