World Heart Day is celebrated all over the world on 29th September. Cardiovascular disease causes fatigue, weakness, chest pain and being short of breath. Atherosclerosis is also the most common cause of cardiovascular disease. But in general the primary causes of heart diseases are an unhealthy diet, obesity, lack of physical exercise, being overweight and excessive consumption of alcohol and smoking. This World Heart Day take up a healthy lifestyle for yourself and your family to fight back several heart diseases.
Cooking oil is the first and most basic ingredient which is used in cooking. Every Indian household uses cooking oil everyday to prepare their meals. If this ingredient is used almost everyday and in every household, it is important for us to select the right cooking oil for our overall health. Initially, the trend was to select one particular cooking oil that was suitable for cooking and then, stick to it forever. This trend was followed probably because there were not many options available at that time. But today, there are wide range of cooking oils available in the market. These include : rice bran cooking oil, coconut oil, mustard oil, olive oil, peanut oil, sunflower oil and even ghee.
Changing or rotating oils quite often is healthy as it gives the body the different essential fatty acids which it requires. By doing this you can ensure a favorable combination of fatty acids, vitamins, omega-3 and omega-6 fats. Moreover, replacing bad fats like saturated and trans fats with healthier alternatives like monounsaturated and polyunsaturated fats is beneficial for maintaining a healthy heart. Cooking oils with high amounts of mono- and poly-unsaturated fatty acids will decompose more than those with only saturated fatty acid. On the other hand, cooking oil with a low “smoke point” will break down faster, each time it is heated for cooking or frying. Having particulate matter fall into the frying oil will accelerate the decomposition. Over-heating of the oil will also break it down faster. Broken down oil will result in chemicals that might be harmful for the body. Besides, the broken down chemicals also impart a bad taste to the food, making it less desirable for consumption.That is why frying oil needs to be changed or replaced frequently.
You can do this by choosing healthier nontropical vegetable oils for cooking and preparing food. In general, you should choose oils with less than four grams of saturated fat per tablespoon, and no partially hydrogenated oils or trans fats. You may also find that some oils have a unique taste, so try different types to discover which ones you like. Also, some oils are better for certain types of cooking than others, so you could even keep more than one type of cooking oil in your pantry. For instance, use olive oil for preparing salads, mustard oil for vegetables, ghee for paranthas and rice bran oil for baking. This will ensure that your body gets all the vital nutrients which are necessary for body.
Have a look at some benefits of cooking oils:
1. Rice bran oil: One of the healthy cooking oils rice bran oil should be consumed. It has a high amounts of monounsaturated fatty acids. Rice bran oil is also loaded with oryzanol that helps in lowering the bad cholesterol levels. Consuming this oil also improves the insulin regulation in the body. Apart from these benefits, rice bran oil is also rich in vitamin E which is good for the skin.
2. Sunflower oil: This oil helps in lowering the cardiovascular diseases and destroying the free radicals that cause cancer, so this makes it beneficial if consumed by cancer patients. Sunflower oil is also a very rich source of antioxidants that also boosts the immunity. This healthy oil helps in the smooth functioning of the nervous system. As an added benefit the oil can also be used by arthritis patients.
3. Olive oil:Olive oil comes is packed with antioxidants. Olive oil is very effective in reducing arthritis and other joint pain. Consuming this oil regularly lowers the chances of Parkinson’s and Alzheimer’s diseases. Olive oil also helps to improve the heart health and lowers the risk of heart attack and stroke.
4. Coconut oil: Coconut oil has been used since time immemorial as a cure for a number of ailments, including heart disease. This oil is rich in saturated fat. Studies suggest that diets high in coconut oil raise the blood cholesterol and LDL cholesterol level. It also seems to raise HDL (good) cholesterol.
These Nutritious Breakfasts Can Give A Kick Start To Your Day: Do Try Them!
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)
5 Super Healthy And Warm Drinks To Keep You Hydrated During Winter
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
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.
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.
Fasting can improve overall health, study suggests
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.