New Delhi: The many benefits of maintaining heart health include the ability to live longer, relieve symptoms of depression and reduce the chances of dementia. As a saying goes, “A healthy heart beats.” The path to a healthy heart is broken down by Luke Coutinho, founder of You Care, Holistic Nutrition and Lifestyle – Integrative and Lifestyle Medicine.
Tips to keep heart healthy
emotional health: Today emotional health is the No. 1 priority for better heart health. Negative emotions and thoughts stimulate the flight and fight response resulting in the production of cortisol. Elevated levels of cortisol are also known to increase blood pressure, heart rate, and inflammation, all of which can harm heart health. Spend more time healing yourself emotionally through yoga, pranayama, meditation, visualization, laughter, positive affirmations, etc.
Vitamin Breath: All it takes is a deep inhale and exhale to calm your mind and heart. Deep breathing is known to shift our body from a state of fight and flight to a state of rest and digestion almost instantaneously. This makes the regular practice of deep breathing an extremely heart-healthy habit.
Anti-inflammatory and antioxidant-rich foods: The main reason behind heart attack is not cholesterol but inflammation and oxidative damage to the heart, blood vessels, endothelial lining, arteries etc. Inflammation and oxidative damage are caused by free radicals from the food we eat, the air we breathe. , and the many lifestyle choices we make. Foods such as turmeric, ginger, garlic and black pepper are powerful foods to curb inflammation. Also, eat fruits and berries of different colors during the season.
Prioritize sleep: Poor sleep or lack of sleep can be devastating to our heart health. This is because when we sleep the heart gets a break and there is less work to do. The heart is a muscle and needs to be repaired. Lack of sleep also increases insulin resistance, blood pressure and inflammation.
Be Active: Sitting excessively is like smoking. Make sure you are physically active throughout the day. People who lead an inactive lifestyle have a higher risk of heart attack. Walking, yoga, zumba and trekking are very beneficial exercises for the heart.
stop smoking: Both active and passive smoking are toxic to the heart. Smoking contributes to both oxidative damage and inflammation in the body. The chemicals released from cigarettes cause plaque to build up in the arteries. It also depletes many vitamins and minerals and causes hardening of the arteries.
10 foods that will help your heart stay young and healthy
Add more raw food to your diet for fiber and antioxidant intake.
Good quality oil Like coconut oil, pure A2 Gir Cow Ghee and Mustard Oil help to increase good cholesterol and fight inflammation.
Omega-3 rich foods: Omega 3 fatty acids are an important and extremely healthy fatty acid for the heart. It helps prevent inflammation, heals artery walls and increases HDL while lowering LDL. Examples: fatty fish, flaxseeds, walnuts and chia seeds etc.
Beetroot: For its ability to act as a vasodilator and high antioxidant content.
garlic: For its anti-inflammatory and bad cholesterol-lowering properties. It also acts as a natural blood thinner.
Organic teas (black, white, oolong, matcha): For its high antioxidant content, especially EGCG. In addition, research has now found that it has powerful cholesterol-lowering properties and can prevent the buildup of plaque in the arteries.
fruit Like grapes, pomegranates and berries: for their high antioxidant content.
Foods rich in Vitamin E: fOr their ability to prevent inflammation, fight free radicals, repair cell, and heal arteries. This is a must for people who are exposed to cigarettes and industrial pollution. Such as: sunflower seeds, unsalted peanuts, avocados, almonds and sesame seeds.
Magnesium rich foods: For their ability to promote heart muscle health and blood pressure. Eg: All nuts and seeds, green leafy vegetables, cocoa.
Potassium rich foods: Every beat plays a role. It manages the blood pressure, and contraction of the heart muscles and keeps the heart rhythm steady. Eg: Banana, Avocado, Pumpkin.
Foods rich in Vitamin K: High antioxidant properties and to prevent calcification of arteries. For example: Green leafy vegetables, broccoli, prunes, avocado.
foods to avoid
Consumption of refined sugar and refined carbohydrates: Both of these can contribute to inflammation, elevate blood sugar levels and thus increase the risk of heart attack. In addition, an excess of both can lead to increased triglyceride levels. On the other hand, complex carbs like dosa, idli, rotis, hand-ground rice, etc. are all healthy carbs and can be included in your diet for good health and preventing the risk of heart attack. People who skip these types of complex carbs become deficient in vitamin K2 – which can result in calcification of the arteries.
Refined Salt: Refined salt and MSG can cause inflammation in the body, increase blood pressure and cause water retention that puts a strain on the kidneys. One can opt for Himalayan pink or rock salt after keeping their health professional in the loop.
Refined Oil: Refined vegetable oils are rich in omega-6 fatty acids. Omega 6 is injurious to health as it causes inflammation and oxidative stress in the body.
Processed and packaged food: Processed and packaged foods also lead to increased rates of heart attack and stroke. It’s at it again because this packaged and processed food is prepared with low-grade refined oils that increase oxidative damage and inflammation in the body.
Excessive tea and coffee, alcohol: High consumption of tea, and coffee can increase or cause acidity and bloating, especially if the drinks contain sugar, cream, and other additives. Alcohol can also raise bad cholesterol, cause inflammation and raise blood pressure.
Also read: Working hard in the gym can be fatal for the heart; Follow these precautions, say experts
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