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How Many Eggs In A Day Are Good For Your Heart?

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Eggs are one of the most convenient and nutritious foods which are a powerhouse of essential nutrients and vitamins. They are a good source of protein and are commonly included in a healthy balanced diet. However, people suffering from heart ailments or cholesterol problems might need to keep a check on the number of eggs they consume in a day. On an average, 1 egg contains around 200 mg of cholesterol. This is the reason why high cholesterol patients should eat eggs carefully.
WHY EGGS ARE GOOD FOR YOUR HEART
1. Eggs do not increase your risk of heart disease
Various studies have been done which prove that egg consumption do not increase risk of heart diseases.
2. Eggs increase levels of good cholesterol in the body
Omega-3 fatty acids in eggs help in giving a boost to HDL (good) cholesterol in the blood.
3. Eggs lower serum triglycerides
Eggs are enriched with omega-3 fatty acids. This helps in lowering serum triglycerides – which can increase risk of heart diseases.
1 egg in a day is sufficient to control cholesterol
According to the American Heart Association, it is not healthy to consume more than 13 gms of saturated fat if you are consuming 2000 calories in a day. 1 medium egg has 1.4 gm of saturated fat only. However, eating 1 egg in a day can contribute to 55% of the upper limit of recommended cholesterol intake in a day.
If you want to have more than 1 egg, remove yolk
Removing yolk from the egg is often suggested because it contains maximum calories, saturated fat and cholesterol. The yolk of 1 large egg contains 55 calories, 1.6 gm of saturated fat and 184 mg of cholesterol. But you can still eat egg whites for its protein content.
People with diabetes should have 2 eggs in a week
Egg protein is required for people who are looking forward to building muscle mass. However, people with diabetes should keep a check on their egg consumption since it can make them more prone to risks of coronary artery disease. Diabetics should not have more than 2 eggs in a week along with a healthy and balanced diet.
Barring people with diabetes or high cholesterol or heart problems, eating 1 egg in a day is considered healthy along with a balanced diet. However, experts do suggest taking a break or two and avoid eating eggs on those days.
Eat boiled eggs with vegetables
While eggs can be cooked in numerous ways, the healthiest way cook them is by boiling them. Eating fried eggs is like consuming more calories and saturated fat.
A boiled egg will have nothing more than 78 calories, 5.3 gm of fat and 1.6 gm of saturated fat. The content of cholesterol in an egg remains unchanged if you boil the egg.
You can have boiled with steamed veggies, spinach or a salad. Salmon or tuna, which are rich in omega-3 fatty acid can also be beneficial.


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Health

These Nutritious Breakfasts Can Give A Kick Start To Your Day: Do Try Them!

The Kashmir Monitor

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Breakfast is undoubtedly the most important meal of the day. It is the meal which kick-starts your metabolism and helps you burn calories throughout the day. Not only is it important for people who are trying to lose weight, it is simply important for a person to stay fit and healthy. Breakfast is the one meal which can give you the energy to do things and focus at your work and school. WebMD says that including breakfast in your diet can have positive effects on your memory and concentration.

Following are some breakfast options suggested by Delhi-based nutritionist Pooja Malhotra, which can give a boost your energy and also keep you warm during the chilly winter months.

Try these healthy breakfast options right now!

 

1. Stuffed rotis

Winter is the time when a variety of vegetables are in season. Stuffed rotis or paranthas made from methi (fenugreek), mooli (radish), gobi (cauliflower), matar (peas) or gajar (carrots) can all make for a delicious and wholesome winter breakfast. You can cook them with ghee (make sure you use it in the right quantity) and eat them with pickle and curd. Stuffed rotis are essentially the traditional Indian breakfast which people have been having for years. Prepare them as your grandmother used to prepare and enjoy them throughout winter.

2. Palak or beetroot roti with mint raita

Palak or spinach is a leafy geen veggie with more health benefits than you can count in your fingers. Similar is the case with beetroot, which is a root vegetable which is incredibly low in calories and is a great source of essential nutrients like fibre, folate and Vitamin C. Beetroot also contains nitrates and pigments which can help in controlling your blood pressure and may improve your overall athletic performance.

3. Egg parantha or scrambled eggs with chapati

Now that is a protein-rich breakfast which can help you keep full for longer. Prepare egg paranthas or eat scrambled eggs with roti for the perfect blend of protein, fat and carbs in your breakfast. Also, do not separate the yolk from egg white. A whole egg will provide you with all essential nutrients.

4. Bajra roti with beetroot raita/bajra khichdi

Bajra is a healthy grain which can be included a weight loss diet as well. You can either make a dough of bajra flour or prepare bajra khichdi as a healthy breakfast option. Bajra or millets has properties that can help in stabilising cholesterol levels in the body. Being rich in fibre, the grain is great for digestion and makes for a healthy breakfast option during winter.

(Pooja Malhotra is a nutritionist based in Delhi)

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Health

5 Super Healthy And Warm Drinks To Keep You Hydrated During Winter

The Kashmir Monitor

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Are the teas and coffees failing to keep you warm during the chilly winter? Then need not worry as we are right here with multiple options for warm and comforting drinks during winter. Warm drinking options are important to keep you hydrated during winter. Staying hydrated during summer seems to be way easier as cold and healthy drinks are aplenty. The easiest way to stay hydrated during summer is to simply gulp down a bottle of water. But in winter, the body is usually in need of something which keeps us warm and on-the-go. Keep reading if you want some alternative warm drinks instead of sipping on a third our fourth cup of coffee.

Drinks to keep you warm and hydrated during winter

Turmeric latte:

 

Well, this is nothing but our very own haldi doodh. It is the traditional drink which is taken when a person is suffering from cold or fever. It is a healing drink which can naturally detox your body and even strengthen your bones.

Ginger, honey, lemon tea:

Yes, this is another traditional drink which can be taken in warm form as well. You can create a tea concoction by adding ginger, honey and lemon to water and bring to a boil. It can make for a refreshing and warming drink during the chilly winter months.

Hot mulled cider:

All you need to do is add cardamom, peppercorns, star anise, ginger, lemon and cloves to apple cider vinegar. Add a tinge of all these ingredients in a cup of ACV and heat it in low flame. The drink is going to make for a flavourful companion to you and your favourite book by the fireplace.

Vegetable/chicken/bone broth or soup:

Soups or broths are filling and extremely warming during the cold winter months. You can either prepare steaming hot vegetable soup or broth or chicken soup or bone breath. Broths and soups are fluids which can help you hydrated during winter while also boosting your immunity and protecting your from catching a cold or infection. Just make sure that their preparation is light and healthy.

Vanilla-almond steamer:

Now this is a toasty treat you all have been craving! All you need is some warm milk, cinnamon, vanilla and some almonds. This velvety winter drink is going to be your all time favourite! What’s more is that you can prepare it beforehand and have it when you’re ready for a warm treat for yourself.

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Health

Fasting can improve overall health, study suggests

The Kashmir Monitor

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Fasting influences the circadian clock and fasting-driven cellular responses, which together work to achieve fasting-specific temporal gene regulation.

Fasting can lead to improved health and provide protection against ageing-associated diseases, a recent study suggests.

According to the research, fasting affects circadian clocks in the liver and skeletal muscle, causing them to rewire their metabolism, which can ultimately lead to improved health and protection against ageing-associated diseases. The study was published recently in Cell Reports.

 

The circadian clock operates within the body and its organs as intrinsic time-keeping machinery to preserve homeostasis in response to the changing environment. And, while food is known to influence clocks in peripheral tissues, it was unclear, until now, how the lack of food influences clock function and ultimately affects the body.

“We discovered fasting influences the circadian clock and fasting-driven cellular responses, which together work to achieve fasting-specific temporal gene regulation,” said lead author Paolo Sassone-Corsi.

“Skeletal muscle, for example, appears to be twice as responsive to fasting as the liver,” Paolo asserted.

According to the researchers, fasting is able to essentially reprogram a variety of cellular responses. Therefore, optimal fasting in a timed manner would be strategic to positively affect cellular functions and ultimately benefiting health and protecting against ageing-associated diseases.

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