Heart Healers

 Heart Series: 2 - Heart Healers

Foods and Practices for a Healthy Heart

As we dive into the world of heart health, certain foods or practices keep our hearts healthy. Our hearts work tirelessly to keep us going, so it’s only fair we give them some love back. From delicious foods to simple lifestyle changes, there are multiple options at hand. We must be mindful of what we eat and combine them with our diet. Let's explore how to keep our hearts happy and healthy.

Heart-Healthy Foods

1. Fruits and Veggies

Fruits and veggies are colourful powerhouses packed with vitamins, minerals, and antioxidants. You just need to aim for a variety of colours to maximize nutrients. Some heart-loving options that can be your heart healers include:

• Berries:

When it comes to foods that both taste great and are great for your heart, the berries are unbeatable. Berries of all kinds are rich in antioxidants, the substances found in certain foods that help fight cell damage. Blueberries and strawberries are rich in antioxidants that can lower blood pressure and reduce inflammation.

• Leafy Greens:

They're high in vitamin K, a fat-soluble vitamin vital for cardiovascular health since it helps protect arteries and promotes healthy blood clotting, Spinach and kale are high in vitamins and fibre, which can help lower cholesterol levels.

• Citrus Fruits:

Regular intake of citrus fruits and juices, such as 100 % orange juice, as part of a healthy diet, may help support healthy cholesterol levels and healthy blood vessels, lower blood pressure and reduce the risk of heart disease and stroke. Oranges and grapefruits provide vitamin C and can help reduce cholesterol.

• Apple

Whole apples can help reduce heart disease and high blood pressure. One reason is they are soluble fibre, which is associated with lowering the chance of heart disease. Another is it has polyphenols, which are associated with reducing blood pressure.

• Banana

Potassium in bananas is good for your heart health and blood pressure. A medium-sized banana will provide around 320-400 mg of potassium, which meets about 10% of your daily potassium needs. Potassium helps your body maintain a healthy heart and blood pressure. In addition, bananas are low in sodium.

2. Whole Grains

Whole grains are high in fibre, which can help lower LDL (bad) cholesterol and raise HDL (good) cholesterol. Fiber can also help you feel full for longer, which can aid in weight management. In fact whole grains are unrefined and close to how they are found in nature such as oats, barley and brown rice. They contain a wide range of nutrients including fibre, vitamins, minerals and antioxidants, which are good for our hearts . Say goodbye to refined grains and hello to whole grains! These foods are high in fibre, which helps maintain healthy blood pressure and cholesterol levels.

• Oats:

Oats are soluble fibre and function as a prebiotic and support the health of gut bacteria. Oats contain antioxidants and essential nutrients that bolster the well-being of the heart. So, are oats good for heart patients? The answer is a resounding Yes!. Start your day with a bowl of oatmeal, which is full of beta-glucan, a type of soluble fibre that helps lower cholesterol.

• Quinoa:

Quinoa is a heart-healthy food that can help with cholesterol, blood sugar, and weight management. It’s high-fibre, which can help lower cholesterol levels by binding to bad cholesterol in the small intestine and reducing its absorption into the bloodstream.

Quinoa can be good for your heart because it contains nutrients that support heart health, including, magnesium that helps maintain a healthy blood pressure and antioxidants that prevent cell damage, which can reduce the risk of heart disease. Quinoa is also gluten-free, making it a good option for people with celiac disease or who follow a gluten-free diet. 

3. Healthy Fats

Not all fats are created equal! Focus on healthy fats that can actually benefit your heart.

• Avocados:

Avocados are good for heart health because they contain monounsaturated fats and other nutrients that can help lower cholesterol and reduce the risk of cardiovascular disease: Loaded with monounsaturated fats and potassium, avocados can help reduce bad cholesterol levels.

• Nuts and Seeds:  

Eating nuts and seeds regularly can help reduce the risk of heart disease. Some nuts and seeds that are especially good for your heart. Eating around 15g of nuts and seeds per day decreases the risk of heart disease by around 20% compared with no or low nut and seed intakes. This can be achieved by eating 3-4 small handfuls of nuts and seeds each week.  Almonds, walnuts, and flaxseeds are great sources of omega-3 fatty acids, which can decrease inflammation and improve heart health.

• Olive Oil:

Olive oil is a healthy fat that can be good for your heart health when consumed as part of a balanced diet. It contains monounsaturated fatty acids (MUFAs), which can help lower "bad" cholesterol (LDL) and increase "good" cholesterol (HDL). Olive oil also contains antioxidants and anti-inflammatory compounds that may help reduce plaque buildup in your arteries Replace butter with extra virgin olive oil for cooking. It’s rich in antioxidants and healthy fats.

4. Lean Proteins

Protein is crucial for heart health but opt for lean sources to keep saturated fat in check.

• Fish:

Fatty fish is also a good source of omega-3 fatty acids, which are good for your heart. Regularly eating fish and seafood is consistently associated with a lower risk for cardiovascular disease. Fatty fish like salmon and mackerel are high in omega-3 fatty acids,

• Legumes: 
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• Beans and lentils are fantastic plant-based protein sources that are high in fibre and can help lower cholesterol. A staple of a heart-healthy diet, beans are rich in fibre, vitamins, and minerals, and low in saturated fat. 

Others

·        Dark chocolate

Dark chocolate is rich in disease-fighting antioxidants. Studies show it can help reduce blood pressure and lower the risk of heart disease. Studies show that dark chocolate — when it is not loaded with sugar and saturated fat — is indeed a heart-healthy chocolate treat.

·        Garlic

Garlic and garlic supplements may have positive effects on heart health by preventing cell damage, regulating cholesterol and lowering blood pressure. Research shows that garlic supplements may also reduce plaque build-up in the arteries.

·   Low-fat dairy

Reduced-fat milk, yoghurt and cheese are better options for people with heart disease or high cholesterol as they help make small improvements. Butter, cream and ice cream are not part of a heart-healthy diet. Unflavoured milk, yoghurt and cheese are 'neutral' for heart health.

 Lifestyle Practices for Heart Health

1. Regular Exercise

Get your heart pumping! Regular physical activity can lower blood pressure and cholesterol levels. Find what you love and what works for you, whether it's dancing, biking, or hiking. Aim for at least 150 minutes of moderate exercise per week. Physical activity helps you maintain a healthy weight and makes it easier to do daily tasks, such as climbing stairs and shopping.

Physically active adults are at lower risk for depression and declines in cognitive functions like thinking, learning, and judgment skills as they get older. Physically active children and teens may have fewer symptoms of depression than their peers.

 

2. Mindfulness and Stress Reduction

Chronic stress can take a toll on your heart. Incorporating mindfulness practices can help:

• Meditation: Just a few minutes a day can help calm your mind and lower stress levels.
• Yoga: This mind-body practice not only improves flexibility but also helps reduce stress and lower blood pressure.

3. Sleep Hygiene

Never underestimate the power of a good night's sleep! Poor sleep can contribute to heart disease. Aim for 7-9 hours per night and try to establish a calming bedtime routine.

Keeping your heart healthy doesn’t have to be complicated. By incorporating these delicious foods and simple practices into your daily life, you can show your heart some serious love. What are your favourite heart-healthy tips? Share them in the comments, and let’s keep the conversation going!

 

Heart Wreckers

 Heart Series: 1- Heart Wreckers

 World Heart Day (WHD) is observed on 29th September every year. This day was named to raise awareness about cardiovascular disease and make strides to reduce it around the world. In keeping with this spirit and creating awareness about heart health, let’s have a heart series, a collection of heart-related topics to find out what we can do to keep our hearts healthy.

Heart Wreckers

First in the series is heart wreakers. Heart wreckers typically refer to factors or behaviours that can significantly harm heart health. Certain foods can negatively impact heart health, especially when consumed in excess. Similarly, certain habits like smoking and excessive alcohol consumption can be bad for heart health. All of these can be termed heartwreckers. Here are some common ones to watch out for:

Processed Meats:

Common processed meat examples are Bacon, sausage, hot dogs, and deli meats. They are high in saturated fats and sodium. Processed meats are generally made by transforming the meat by salting, curing, smoking, or adding chemical preservatives. This leaves processed meat with a high quantity of salt and saturated fat that can quickly increase blood pressure, weight, and the risk of heart disease—three common causes of cardiovascular vascular Disease.

Fried Foods:

Food Items like French fries and fried chicken which give instant temptation often contain unhealthy trans fats. They promote plaque build-up in arteries that can put you at risk for coronary artery disease, heart failure, heart attack, and stroke. The process of frying food can degrade its nutritional value, generate trans fats and increase the calorie content of the food, all of which eventually lead to processes that can cause heart disease.

Sugary Beverages:

Sodas and sweetened drinks can contribute to obesity and increased triglycerides. High amounts of added sugar can result in chronic inflammation in the heart and blood vessels. This can boost blood pressure and increase heart disease risk.

Besides frequently drinking sugar-sweetened beverages will lead to weight gain, obesity, type 2 diabetes, heart disease, kidney diseases, non-alcoholic liver disease, tooth decay and cavities, and gout, a type of arthritis. The list of sugar-induced diseases is long but health too needs long-term measures.

Refined Carbohydrates:

White bread, pastries, and many snack foods are made of refined flour and can spike blood sugar levels. Research suggests that diets high in refined carbs may increase the risk of many health conditions, including metabolic health, such as obesity, type 2 diabetes, and insulin resistance heart health, such as heart disease and high blood pressure and brain health, such as dementia and Alzheimer's disease.

High-Sodium Foods:

Canned soups, salty snacks, and processed foods can raise blood pressure as they have high amounts of sodium. Excessive sodium intake is linked to water retention, and it is also a risk factor for high blood pressure. Both excessive sodium intake and high blood pressure are major risk factors for developing heart failure, and for causing complications in those with existing heart failure.

Full-Fat Dairy:

Whole milk, cheese, and cream contain high levels of saturated fat and it is better to avoid full-fat dairy due to its impact on cholesterol levels. The saturated fats found in whole-fat dairy products raise levels of low-density lipoprotein (LDL) cholesterol, also known as the “bad” kind of cholesterol.

 In the case of people who already have heart illnesses, full-fat dairy products can lead to cardiovascular complications. As per studies, moderate dairy intake, up to 200 grams per day, may not pose detrimental effects on cardiovascular health.

Fast Food:

Burgers, pizza, and other fast foods are typically high in unhealthy fats, sodium, and sugars. If your diet regularly contains junk food and fast food, you are putting yourself at risk for premature heart disease, diabetes, and high blood pressure.

Try to avoid or limit fried and breaded items, such as crispy chicken sandwiches and breaded fish filets. Instead, go for grilled stuff which is often your best bet.

Red Meat:

If you are a meat eater then you need more than red meat. High consumption of red meat like beef and pork can be linked to heart disease. High saturated fat levels in red meat can contribute to heart disease and heart palpitations. Suppose you have a history of frequent heart palpitations alongside coronary artery disease or heart disease. In that case, you should limit your consumption of red meat and opt for lean protein sources instead. Seafood like fish and shellfish, poultry like chicken or turkey breast without skin, beans, peas, and lentils like black beans and chickpeas and eggs are healthy protein options.

Packaged Snacks:

Chips, biscuits, and other processed snacks often contain unhealthy fats and high levels of salt. Excess sugar, salt, and fat is extremely unhealthy, as it increases one's levels above the recommended amounts.

Packaged snacks like instant noodles contain a variety of additives, such as monosodium glutamate (MSG), artificial flavours, and preservatives. They have high sodium content which can lead to water retention, bloating, and increased blood pressure. This strains the cardiovascular system and increases the risk of heart disease and stroke.

Similarly, packaged fruit juices are loaded with sugar and have no fruit juice concentrate. Instead, you can choose home-squeezed fruit juices or look for healthier snacking options that can be fruits, nuts or air-fried food.

 Lack of Physical Activity: 

If you are active it is good for your heart health as it will keep your heart healthy. Sedentary lifestyles contribute to obesity and heart disease. Being inactive can lead to fatty material building up in your arteries (the blood vessels that carry blood to your organs). If the arteries that carry blood to your heart get damaged and clogged, it can lead to a heart attack.  If this happens in the arteries that carry blood to your brain it can lead to a stroke.

A regular workout program will help reduce heart disease risk factors and the chance of having future heart problems.  It will strengthen the heart and cardiovascular system, improve circulation and help the body use oxygen better.

Smoking:

Smoking is the worst heart wrecker as it can lead to cardiovascular disease. Tobacco use damages blood vessels and decreases oxygen in the blood. This can reduce the flow of blood to the heart and increase the risk of heart attack. Smoking speeds up the clogging and narrowing of coronary arteries.

A heart attack happens when something, usually a blood clot, cuts off blood flow to the heart. The chemicals you inhale when you smoke can cause damage to your heart and blood vessels and lead to plaque build-up in the arteries. To keep your heart healthy or if you are already having heart issues the best option is to quit smoking.

Excessive Alcohol Consumption:

We all know that alcoholism is unhealthy for the heart but the question is how far you want to keep your heart health at risk. Too much alcohol consumption can lead to high blood pressure and can increase the risk of a heart attack.

For heavy drinkers, there is bad news because regular heavy drinking can strain the heart muscles and increase the risk of cardiovascular disease (CVD). The short-term side effects of alcohol consumption include increased heart rate, high blood pressure, and possibly heart palpitations. 

Chronic Stress:

Chronic stress is bad for heart health. Prolonged stress can lead to unhealthy coping mechanisms and physiological changes that affect heart health. Stress elevates stress hormones, like cortisol, which increases blood pressure, blood sugar, cholesterol, and triglycerides.

For a person living with chronic stress, the result can be chest pain, irregular heartbeats, shortness of breath, and an increased risk of heart attack and stroke. Chronic stress is linked to, both psychological and physical conditions. These include diseases like hypertension, heart disease, obesity and metabolic syndrome, Type II diabetes, and arthritis.

Poor Sleep:

Poor sleep can put your overall health in danger so sleep improvement measures are required so that lack of sleep can not lead to heart problems. Lack of quality sleep, interrupted or insufficient sleep is linked to various heart problems.  It can result in higher-than-average blood pressure levels, which can strain your heart and blood vessels over time. Prolonged sleep deprivation can raise your level of stress hormones, like cortisol, and can impair metabolism, cause inflammation, raise blood pressure, and increase your risk of cardiovascular diseases. Exercise, meditation, and other behavioural changes can lessen your risk for sleep deprivation and heart problems.

 

Choosing whole grains, and minimally processed foods and balancing indulgences can help support heart health. Maintaining a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats is key to supporting heart health

 

 

How to boost your metabolism?

 

I remember the biology classes during my school days, we were gradually introduced to certain terms and functions essential for a healthy body. I often revisit those learnings once in a while as now they carry a bigger meaning in our lives. One basic function we were all told about is metabolism, as these days everyone keeps talking about boosting metabolism, so let us find out about metabolism once again.

What is Metabolism?

Metabolism is the process by which your body converts all your food intake into energy. Food components are broken into the building blocks needed for the growth and repair of your body.

Metabolism is a series of chemical reactions that take place inside your body to keep you alive, kicking and functioning all day. These reactions break down all the nutrients from your food into smaller particles, which are then used by your cells to produce energy or build new tissues. But metabolism is different from person to person and depends on factors such as age, gender, genetics, and lifestyle.

If your metabolism is okay, you will feel healthy and energetic, but the problem of slow metabolism leads to weight gain, lack of energy, and digestive issues.

Signs of slow metabolism

A slow metabolism can lead to many problems. Actually, these problems are common but when extensively discussed then we get to find the role of slow metabolism in them. Some of these problems are:

Weight gain:

Weight gain is one of the biggest problems faced due to slow metabolism. Gaining weight is often accompanied by difficulty in losing weight due to metabolism issues. This problem is due to the burning of fewer calories by your body in comparison to the calories consumed through food.

Fatigue and low energy

Feeling tired and weak with sluggishness all through the day without any apparent reason can be due to low energy levels caused by slow metabolism. Low energy levels are caused by the body if it is not efficiently converting food into energy.

Cold intolerance

Often people with slow metabolism find t difficult to live in colder places. The feeling of a slight chill in the body or feeling cold at the slightest dip in temperature and especially cold intolerance can be experienced due to slow metabolism. It can lead to a lower body temperature, which can make you feel cold even in warm environments.

Digestive problems

People with slow metabolism often have slow digestion. With slow digestion, food takes a long time to travel through the gastrointestinal tract causing constipation. Slow food digestion can cause constipation, bloating, and other digestive issues. These digestive issues can cause problems.

Hormonal problems

A slow metabolism can affect hormone levels, leading to irregular periods in women and a major cause of hormonal imbalance. Hormonal changes and slow metabolism go hand in hand and can trouble you for a long time and these problems must be discussed with the physician properly.

Dry skin and hair:

We often treat dry skin and hair with different external applications like oil, cream and moisturizers. But the real problem is slow metabolism which can affect the body's ability to produce enough moisture, leading to dry skin and hair.

How to increase metabolism

 Several factors can increase metabolism in our body:

Exercise

 

Regular physical activity, particularly high-intensity exercises like weight lifting, can increase metabolism by building muscle mass. In fact, anything which gets your heart pumping is best to increase metabolism, cardio exercises like running jumping and aerobics can help you increase metabolism.

Eating protein-rich foods

 

Protein requires more energy to digest compared to other macronutrients like carbohydrates and fat, so increasing protein intake can boost metabolism. You can burn more calories when you eat protein-rich food as this will make your body work harder to digest that food. This will increase the metabolic rate.

Drinking water

 

Drinking water can help to increase metabolism temporarily by enhancing the body's ability to burn calories. Drinking water helps stimulate the metabolic rate as the body needs to expend energy to warm water inside the body and bring it to the level of body temperature.

Getting enough sleep

Though sleep has no direct role in increasing metabolism but lack of sleep can disrupt hormones that regulate metabolism. So getting enough restful sleep can help to maintain a healthy metabolism. Poor sleep can make your metabolic system go out of balance and make you eat more whereas a person who sleeps more can eat less due to more self-control and better decision-making.

Consuming caffeine

 

Caffeine found in coffee, tea, and some supplements can increase metabolism temporarily by stimulating the central nervous system. Any tea or coffee drinker can tell you the effect of their first cup of morning tea or coffee. Caffeine increases the metabolic rate instantly and provides metabolic energy. 

Eating spicy foods

Spicy foods containing capsaicin can increase metabolism by raising body temperature and boosting calorie expenditure. Capsaicin is thermogenic which causes body temperature to increase. It also makes the body break down fat and burns more energy.

Eating smaller, more frequent meals

 

Eating smaller meals more frequently can help to keep the metabolism going throughout the day, rather than having large meals that can cause a drop in metabolism. But precautions should be taken to avoid overeating or consuming too many calories, the target should be to increase metabolic rate.

Managing stress

High levels of stress can lead to hormonal imbalances that can slow down metabolism, so managing stress through techniques like meditation, yoga, or deep breathing can help to maintain a healthy metabolism. Stress plays a role in weight gain, while it reduces your appetite first later chronic stress can actually boost your hunger.

 

Having one or two of these signs does not necessarily mean that you have a slow metabolism, and it's always best to talk to a healthcare professional if you're concerned about your metabolism. While the above factors can increase metabolism, they won't necessarily result in significant weight loss unless combined with a healthy diet and regular exercise.

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