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Here’s How Many Nuts And Seeds You Should Have For A Healthy Heart

The Kashmir Monitor

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A new study has revealed that having nuts and seeds could be beneficial for our heart health. It is the protein in nuts and seeds which can help in improving the condition of our heart, states the study which was published in International Journal of Epidemiology. More than 80,000 people had participated in the study. Among these participants, the ones who consumed protein from red meat experienced a 60% increase in cardiovascular diseases and the ones who consumed proteins from nuts and seeds reported a 40% reduction in cardiovascular diseases.

The study reveals that apart from fats, proteins too play a role in increasing or reducing risks of cardiovascular diseases. It is the good fats in nuts and seeds which make them good for heart health.

Nuts and seeds are high in unsaturated fats which make them qualify as foods rich in good fats. Furthermore, nuts and seeds have good protein which further adds to their positive impact on health.

 

The study found that there might also be a biological impact of proteins in nuts and seeds which might be the one responsible for improved heart health. Researchers compared the effect of animal protein and the effect of plant protein in participants.

The study revealed that meat and plant protein are linked with cardiovascular outcomes in human beings. Protein factors of meat and nuts and seeds couldn’t be ascribed to other nutrients which are considered important for our cardiovascular health. Nuts and seeds can be included in your daily diet, unless you are allergic to them.

Dr Rupali Datta, clinical nutritionist, says that nuts and seeds contain healthy fats and are a fabulous source of anti-oxidants and fibre. “Walnuts and almonds are good for heart health. However, your overall diet should also be healthy and nutritious. Nuts are high in calories and hence their portion size must be taken into consideration. 1 ounce or 28 gms of nuts and seeds are recommended to be eaten a day,” she says.

“Studies have shown that nuts and seeds are helpful in lowering cholesterol and they also have a role to play in preventing inflammation which is linked to heart diseases. Nuts have both monounsaturated and polyunsaturated fats,” adds Dr Rupali.

Health benefits of eating nuts

Eating nuts specifically is helpful in terms of regulating cholesterol levels in the body. They bring down low-density lipoprotein (LDL, or “bad”) cholesterol level. This prevents build-up of plaque in the blood vessels. Eating nuts helps in reducing inflammation related to heart diseases.

Nuts are rich in omega-3 fatty acids which prevents heart rhythms that can lead to heart attacks.

walnuts

Fibre content in nuts helps in bringing down cholesterol levels in the body. Eating fibre makes you feel full for longer.

Nuts are also rich in Vitamin E. Vitamin E plays a role in preventing development of plaque in arteries. Plaque in arteries can narrow down the arteries, cause chest pain and may even lead to heart attack or coronary artery disease. Dr Rupali says that Vitamin E is a very potent antioxidant.

Health benefits of eating nuts and seeds

Besides, eating nuts and seeds has been considered good for weight loss as well. A handful of nuts and seeds is a powerhouse with essential nutrients and vitamins. They reduce inflammation considerably and also help in boosting the body’s immune system.

Speaking of weight loss, since nuts and seeds are rich in fibre, they help in keeping full for longer and prevent in unnecessary hunger pangs. One tends to eat less after consuming fibre and this ultimately garners the weight loss process. Eating fibre is also helpful in regulating cholesterol levels in the body.

chia seeds

Fibre binds to bile acids which are important for digesting fat. This is a process which decreases the absorption of fat and uses cholesterol to replace bile acids excreted when they are bound to fibre.

Nuts and seeds also contain some minerals essential for the body. These include calcium, zinc, magnesium and phosphorus – all of which are good for maintaining healthy bones. These minerals give a boost to immunity in the body and increases energy levels. These minerals also reduce inflammation in the body.

(Dr Rupali Datta is a clinical nutritionist based in Delhi)


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Health

Natural Remedies for Prickly Heat Rashes

The Kashmir Monitor

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When summer strikes and you sweat more than usual, it’s not unlikely for prickly heat to show up. Also known as milaria rubra, this condition is characterized by small and raised red spots that itch like crazy. Because the primary cause of prickly heat is blockage of the sweat glands, it can occur practically everywhere provided that there are sweat glands present. However, it is more common on the chest, back, thighs, neck and forehead.
These are some tried-and-tested effective home remedies for prickly heat so you may quit scratching:
Ice Cubes: A quick and simple way to attain prickly heat relief is by gently rubbing ice cubes on those trouble spots. The cooling effect helps deal with the itchiness as well as reduces the appearance of those tiny bumps.
Oatmeal: Add a cup of raw oatmeal to your cool bath water. Immerse yourself there for 15 minutes to pacify those itchy red spots as well as make your body feel cool amidst the summer heat.
Baking Soda: Instead of oatmeal, you may add a cup of baking soda in your cool bathwater and soak in it. It’s also possible to simply dissolve 1 teaspoon of baking soda in a cup of cold water, and apply the solution on prickly heat with a soft cloth.
Cornstarch: Using cornstarch just like baby powder is an effective way to attain instant relief from prickly heat itchiness. You may also add a few drops of water into a tablespoon of cornstarch to come up with a paste that you may daub on those red spots.
Aloe Vera: If you have aloe vera in your garden, there’s no need to look further. Simply break a leaf and apply the gel on those itchy bumps. Allow it to stay there for a few minutes and hit the shower.
Neem Oil: Margosa or neem oil has antibacterial properties. Applying it on problem spots can help deal with the itchiness you are facing as well as prevent further irritation.
Sandalwood Powder: A lot of commercially available prickly heat powders contain sandalwood powder. Boost its healing effect by mixing equal amounts of it with coriander powder and rosewater. Apply the paste on those annoying rashes and rinse once dry.
Fuller’s Earth: A staple ingredient in so many beauty products, fuller’s earth is an excellent prickly heat remedy. Add 2 tablespoons of rosewater to 4 tablespoons of it. Mix and daub the paste on those red bumps. Wash off with water once dry.
Banyan Tree Barks: Applying powdered banyan tree barks on affected areas allows effective relief from itchiness prickly heat brings.
Citrus Fruit Juice: The consumption of orange, lemon or lime juice helps refresh you during those hot summer days. Thanks to the loads of vitamin C necessary for skin health, drinking citrus fruit juice accelerates the healing of prickly heat.
Pick an all-natural prickly heat solution that you find easy and convenient. It won’t take long before you are ready to resume your summer enjoyment.

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Health

Don’t Miss Out On These 7 Skincare Hacks This Summer

The Kashmir Monitor

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As exciting the beach holidays and summer trips might look, they have their downsides too. High temperatures, dust, dirt, pollution and of course, the summer sun can all take a toll on your skin. Ultraviolet rays of the sun can be very harmful for your skin. Apart from causing skin tanning, they can also cause sunburns and various other skin ailments. So here are some simple yet effective summer skin care hacks by dermatologist Dr Nivedita Dadu, that can protect your skin from tanning this summer.
Summer skincare hacks you must follow

  1. Hydrate yourself: It is very important to hydrate yourself by drinking at least 8-10 glasses of water throughout the day. Along with this, you can also drink fresh juices, lime water, coconut water and chilled smoothies too. Proper hydration is very important in summer as you tend to lose out on a lot of water from the body while sweating. This can make your skin look dull and dehydrated.
  2. Never forget your sunscreen: Ultraviolet rays can be really harmful to your skin thus, it is very important to safeguard your skin with a sunscreen. Sunscreen should be applied even when indoors. Choose a sunscreen according to your skin type and ensure that it penetrates into your skin nicely.
  3. Eat healthy: Eating healthy is very important for your skin and body. Consume more fruits like watermelon, muskmelon, berries, canary melon and litchis that shall ensure that your body and skin remain hydrated and healthy. Lack of proper skincare can result in fewer antioxidants in the body, which can damage cells and cause skin ageing.
  4. Avoid makeup: Avoid applying makeup on your skin as much as possible as it shall eventually result in clogged pores and breakouts. Even if you are applying makeup, always ensure that you don’t miss out on your moisturiser and primer. Also, always remove your makeup before going to bed.
  5. Sleep properly: It is essential to sleep properly as the body releases growth hormones during sleep. These growth hormones help the skin to repair itself. Proper sleep also helps you have a glowing skin. People who don’t take enough sleep or have erratic lifestyles with unhealthy sleeping cycles tend to have dull skin. Proper sleep ensures that your skin is in a resting motion, which eventually results in faster cell regeneration.
  6. Cleanse your skin thoroughly: Cleansing your skin properly is a very crucial step during summers. The sweat, dust and sunscreen, if congested on the skin for a long period of time, can result in blocked pores and breakouts. Therefore, it is important to clean your skin nicely every day.
  7. Avoid hot showers: Hot showers can be dangerous for the skin. Hot water damages the skin by stripping off the natural oils. This leads to dry, red and unhealthy skin. Therefore, go for showers with cold water as they can make you feel fresh and re-energised.
    (Dr. Nivedita Dadu, Dermatologist and Derma surgeon, Dr. Dadu’s Clinic)

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Health

Office workers who sit a lot need to exercise

The Kashmir Monitor

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Office workers who sit for long periods of time can reverse the health risks of their modern sedentary lifestyle by exercising just 20 minutes per day, a new study revealed.
Published in the Journal of the American College of Cardiology, the University of Sydney-led collaboration with the Norwegian School of Sport Sciences, Norwegian Institute of Public Health and the UK’s Loughborough University examined the health consequences associated with sitting, reports Xinhua news agency.
By statistically modelling physical activity and sitting against the death records of nearly 150,000 study participants aged 45 years and over, the study found “physical activity is particularly important for people who sit a lot”.
“Reducing sitting would be a good start but is not enough,” lead author Professor Emmanuel Stamatakis, from the University of Sydney’s School of Public Health said.
“In our study, sitting time was associated consistently with both overall premature mortality and cardiovascular disease mortality in the least physically active groups – those doing under 150 minutes of moderate to vigorous intensity physical activity per week.
“But one hour of physical activity per day is not necessary. Meeting the Australian public health recommendation of 150 to 300 minutes per week — equivalent to around 20-40 minutes per day on average — appeared to eliminate sitting risks,” Stamatakis added.
With many public health professionals growing increasingly concerned about the health risks associated with sitting, Stamatakis hopes the findings of the study will act as a wake-up call to office workers leading sedentary lifestyles who don’t get enough exercise.

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