Today a large population of India women (even men) hardly think of taking care of their hearts. This ignorance may not matter much in parts of rural India where women still spend their day doing physical work and eat fresh organic food. However, urban women are at a higher risk of poor heart health owing to fast-paced, less physical activeness, poor eating & sleeping habits.
Avni Kaul, Nutritionist & Wellness Coach, and Founder NutriActivania believes that women must give time to take care of themselves and most importantly to take care of their heart.
Keep a check on Samosa and Pakoras
Samosa, pakoras, puri, and chole-bhature are one of the most-relished delicacies. However, it’s not the food but the way it is cooked commercially that makes them harmful for the body and especially for the heart.
Commonly on shops, these food are cooked on reused cooking oil that creates free radicals which can be carcinogenic i.e. can cause cancer and also atherosclerosis that can lead to an increase in bad cholesterol levels along with blocking the arteries. So if you want to have them, take them occasionally and in little quantity and try to cook them at home without reuse or overheating the oil. Also, avoid consuming these carcinogenic foods.
Avoid Junk and Fast Food
Though pizzas, cold drinks, burgers, and other fast food is gradually entering in our food habit, especially in the era of food home delivery but remember junk food increases the risk of obesity, digestive issues, depression, heart disease, and stroke, type 2 diabetes, cancer, and early death.
Lower Your Sodium Intake
Our body generally needs a very small amount of sodium (less than 500 milligrams per day) to function properly but commonly restricting sodium intake to 500 mg is not easy because it is found in cooked food, snack and large quantity in processed food. And a prolonged high sodium intake triggers high blood pressure level and that gradually make our heart unhealthy. Hence consult your medical practitioner and lower your daily direct and indirect (in cooking) salt intake to lower the sodium level in the body.
Eat Leafy Vegetables More
Leafy green vegetables like spinach, fenugreek (methi), cabbage, radish leaves, lettuce, are well-known for their wealth of vitamins, minerals, and antioxidants. In particular, they’re a great source of vitamin K, which helps protect your arteries and promote proper blood. They’re also high in dietary nitrates. Green veggies are shown to reduce blood pressure, decrease arterial stiffness and improve the function of cells lining the blood vessels.
Eat More Nuts
Start taking a small number of almonds, walnuts, pasta, and peanuts in your daily diet. These nuts help to reduce the levels of low-density lipoprotein cholesterol and the level of the inflammation that’s associated with heart disease.
Start meditation or yoga
Stress and anxiety are the two bigger lifestyle by-products that today has turned into common triggers for causing hypertension and diabetic – both degrades the health of the heart. Hence change your lifestyle and get some time for meditation and yoga that helps the mind to calm down and lowers our blood pressure levels.
Avni Kaul, Nutritionist & Wellness Coach, and Founder NutriActivania believes that women must give time to take care of themselves and most importantly to take care of their heart.
Keep a check on Samosa and Pakoras
Samosa, pakoras, puri, and chole-bhature are one of the most-relished delicacies. However, it’s not the food but the way it is cooked commercially that makes them harmful for the body and especially for the heart.
Commonly on shops, these food are cooked on reused cooking oil that creates free radicals which can be carcinogenic i.e. can cause cancer and also atherosclerosis that can lead to an increase in bad cholesterol levels along with blocking the arteries. So if you want to have them, take them occasionally and in little quantity and try to cook them at home without reuse or overheating the oil. Also, avoid consuming these carcinogenic foods.
Though pizzas, cold drinks, burgers, and other fast food is gradually entering in our food habit, especially in the era of food home delivery but remember junk food increases the risk of obesity, digestive issues, depression, heart disease, and stroke, type 2 diabetes, cancer, and early death.
Lower Your Sodium Intake
Our body generally needs a very small amount of sodium (less than 500 milligrams per day) to function properly but commonly restricting sodium intake to 500 mg is not easy because it is found in cooked food, snack and large quantity in processed food. And a prolonged high sodium intake triggers high blood pressure level and that gradually make our heart unhealthy. Hence consult your medical practitioner and lower your daily direct and indirect (in cooking) salt intake to lower the sodium level in the body.
Eat Leafy Vegetables More
Leafy green vegetables like spinach, fenugreek (methi), cabbage, radish leaves, lettuce, are well-known for their wealth of vitamins, minerals, and antioxidants. In particular, they’re a great source of vitamin K, which helps protect your arteries and promote proper blood. They’re also high in dietary nitrates. Green veggies are shown to reduce blood pressure, decrease arterial stiffness and improve the function of cells lining the blood vessels.
Eat More Nuts
Start taking a small number of almonds, walnuts, pasta, and peanuts in your daily diet. These nuts help to reduce the levels of low-density lipoprotein cholesterol and the level of the inflammation that’s associated with heart disease.
Start meditation or yoga
Stress and anxiety are the two bigger lifestyle by-products that today has turned into common triggers for causing hypertension and diabetic – both degrades the health of the heart. Hence change your lifestyle and get some time for meditation and yoga that helps the mind to calm down and lowers our blood pressure levels.
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