Healthy life style – Healthy heart

Nearly one million people fall victim to heart disease every year. Majority of these people are unaware that this condition can be prevented with a healthy approach to lifestyle and diet. There is an alarming increase in heart diseases in India between the age groups of 30-50 yrs. Medical research indicates that heart disease begins early in life and progresses to threaten life as we approach our senior years.

India has been witnessing a tremendous economic growth in the recent past. Indians are getting wealthier but are we getting healthier? Today’s lifestyles have led to physical inactivity, faulty food habits, stress and other factors which contribute to chronic lifestyle diseases.

The good news is that heart disease can be controlled and reversed by making simple changes to our lifestyle and diet.  Exercising regularly, limit smoking and consumption of alcohol and controlling stress are just a few things health experts recommend, along with eating a variety of nutritious, heart-healthy foods that make up a healthy diet.

Lifestyle Risk factors

Smoking can increase the risk of heart diseases 3-5 times.  Smoking and other tobacco products are involved in initiating and progressing of atherosclerosis which leads to blockages in the blood vessels. These also lead to decreased supply of blood to the heart and increases heart rate which may lead to heart diseases. Smoking increases LDL-the bad cholesterol and decreases HDL-cholesterol synthesis.

Alcohol is another risk factor when consumed in excess amounts i.e above 30-35 ml/day can raise the blood pressure (hypertension) and is associated with increased cardiac risk.

Overweight and obesity increases the risk of heart diseases. Maintaining ideal body weight and active lifestyle can reduce the risk.

Physical Activity: Moderate physical activity on a regular basis helps in weight loss and protects against heart diseases effectively. When you exercise, your body can eliminate the stress hormones that can increase the heart rate and blood pressure. Exercise increases the heart-healthy HDL which carries cholesterol from tissues to the liver for breaking it down and excreting it from the body. This slows down the progression of heart diseases.

Healthy-Heart Diet

Fat Intake: Choose the type of fat intake wisely. Restrict the intake of saturated and trans fats by limiting red meats and solid fats like butter, vanaspathi, coconut and palm oil. Baked products like biscuits, crackers, chips etc even those labelled "FAT FREE" may be made with oils containing trans fats which can not only raise LDL cholesterol but also lower heart-healthy HDL cholesterol.

Choose monounsaturated fats like olive oil, ground nut oil, mustard oil, nuts etc. MUFAs may lower total blood cholesterol and LDL levels. But moderation is essential as all types of fat are high in calories.

Consume adequately foods rich in omega-3 fatty acids like fatty fish, flax seeds, walnuts, peanuts, soybeans and other beans. Omega-3 fatty acids help in regularizing the heart beat, makes blood less likely to clot and protects the arteries from damage.  Omega-3 fatty acids can also lower blood fats called triglycerides.

Fish: Cold-water fish such as salmon, mackerel and herring are heart healthy because they are rich in omega-3 fatty acids. Fish is a good alternative to high-fat meats.

Nuts and seeds: Add significant nutrients, phytochemicals, protein, monounsaturated fats, and fibre. Studies show frequent seed and nut intake is linked to low rates of certain cancers and heart disease. Consume plain nuts that are not fried or salted.

Sodium intake over the limit can contribute to high blood pressure, a risk factor for heart disease. Limiting sodium intake is an important part of a heart-healthy diet. Reducing the amount of salt added to food at the table or while cooking is a good first step. Ready-to-eat and processed foods also contribute to a lot of the salt in our diets.

Some of our popular Indian dishes also are rich in saturated fats, calories and sodium. Moderation in consumption of such dishes is essential for a healthy heart.

Dietary Fibre: Whole grains and legumes are good sources of fibre and other nutrients that play a role in regulating blood pressure and in keeping the heart healthy.  25 grams or more of fiber in-take each day was found to provide protection against heart disease. Soluble fibre can be added by use of legumes, oats, barley, jowar, fruits and vegetables.

Antioxidants are neutralizing substances that protect cells from damage caused by free radicals in a way to inhibit or delay oxidative stress. Free radicals are formed naturally in the body, but their production is increased by factors such as smoking, alcohol, air pollution, infection, stress etc.  Antioxidants have a significant protective effect against heart diseases. Antioxidants include Vitamin A, C, E, beta-carotene, lycopene, trace elements like selenium, zinc, copper and phytochemicals.  Including healthy quantities of fresh vegetables, fruits, nuts which are natural antioxidants in our diets can negate the effects of free radicals on the heart and other organs.

Phytochemicals like flavonoids, particularly those found in both black and green tea, onions, garlic, red wine or red grape juice, and apples protect against damage done by cholesterol and help prevent blood clots.

Vitamin D: Research studies indicate that Vitamin D deficiency increases blood vessel contraction and hypertension. It might also cause inflammation in arteries leading to blockages. Vitamin D is naturally synthesized by the body in response to sunlight. Urban Indians are at a risk of vitamin D deficiency due to lack of adequate exposure to the sun as they are mostly confined to air-conditioned cars and working in air-conditioned offices. There is very little exposure to sunlight.

Eat food that is fresh and whole and not processed or refined.  Foods should always be eaten in its most natural form. Choose variety of foods rather than a single food or nutrient to improve our hearts.

Heart disease is the leading killer of people in modern society. Most of these deaths can be prevented by following a natural diet and adopting a healthy lifestyle.

Reduce your risk of heart disease by making these changes today and live healthy.

What is in a Cup of Dahi!

                                                                               

A cup of dahi is always a part of traditional Indian meal. Based on the region and the season dahi or homemade curd is consumed in different forms like raita, kadhi, chach, lassi, srikandh or plain dahi in India.

Dahi is a fermented food made from milk and is a good source of protein, calcium and phosphorus. The nutritive value of curd is same as milk but the nutrients are more easily absorbed from dahi in comparison to milk as they are partially digested during the fermentation process. Dahi has a low glycemic index which means blood glucose levels will rise gradually after consuming it and thus forms a good snack for diabetics.

Besides being highly nutritious dahi has several beneficial bacteria or probiotics which confer special health benefits when ingested in sufficient amounts. Most common probiotics in dahi are lactobacillus bulgaricus and Streptococci thermophills. The flora of probiotics in dahi varies from region to region.

Immune-enhancer:  The living bacteria or probiotics present in dahi minimizes infections in body by attaching themselves to the mucous membrane that line the intestines and the reproductive system and thus not permitting the disease causing germs to reside.        Scientific reports indicated that lactobacillus bulgaricus present in the dahi protects the gastrointestinal by stimulating the immune cells constantly.

Antibiotic therapy usually destroys both good and bad bacteria in the body. Loss of probiotics impacts the immune system. A good helping of dahi will not only supplement the diet but also improve the immune system. Consumption of dahi can also minimize diarrhoeal episodes especially in children.

 Probiotics like lactobacillus helps in synthesising B-complex factors in the intestine. A good quantum of fresh dahi every day can help us improve our B-complex vitamin status. Dahi is an excellent source of calcium. A bowl of dahi provides about 230mg of calcium. Consumptions of dahi with adequate number of probiotics can help in better absorption of the nutrients in our body. Enzymes produced by probiotics in dahi help in minimizing the risk of colon cancer which is caused by putrefying bacteria.

Dr. M.Shiva Prakash, Senior Scientist at National Institute of Nutrition (ICMR) Hyderabad who is presently engaged in probiotics research suggests that probiotics has a role in weight reduction. Probiotic helps in losing weight by reducing the glucose absorption from the intestine and also by increasing the metabolic use of glucose by these organisms. Probiotics promotes better calcium absorption which is an added advantage for weight reduction.

Preparation and Purchase Traditionally dahi was set in small mud pots. Excess water from milk used would be absorbed into the pot and flavourful thick dahi is formed. It is important to use fresh culture for the dahi preparation. Freshly prepared dahi has more number of viable or living bacteria compared to two or three day old one. So prepare and eat fresh dahi every day.

If you were to purchase a ready-to-eat yogurt from the market, read the labels to ensure the product contains active or living bacteria and check the use-by-date. If the yogurt is not stored under proper temperature and is extended the use-by-date then most of the good bacteria may have been lost. 

Dahi is a simple, easy to prepare traditional food consumed in every household of India. It is a natural, nutritious and therapeutic food. Dahi proves the statement‘Your food shall be your remedy’ made by the Greek physician Hippocrates centuries back .

      

If you were not eating your cup of dahi, now is the time to start and reap its benefits.