How To Make Your Heart Healthy To Prevent Heart Disease?

Your diet and fitness impacts your heart health, specially your cardiovascular health. Certain food items can increase risk of heart disease. Food which contains high amount of saturated fat and cholesterol are mainly responsible for weight gain and bad heart health.

It is important to change your eating habits to get a positive effect on your health. You should include more plant based food than meat etc non veg foods. Studies suggests that vegetable food has more antioxidants, vitamins and good fat than non vegetarian food.

It is tough to change your eating habits due to busy lifestyle and lack of determination. But unhealthy eating can put your health on risk so it is wise to eat good for a better health and living.

Your cardiovascular health greatly depends on your exercise routine and food you are eating. Your healthy heart needs your focus to remain healthy and fit. Good eating habits will provide essential nutrients to your body and regular exercise makes you fit.

There are some steps you can apply in your daily routine to prevent heart disease.

CONTROL YOUR EATING AND PORTION SIZE

Watch what you put on your plate! Study reveals that the portion sizes have grown so much over the past 20 years. This portion size may include food for 2 or 3 people. This is called portion distortion.
A portion is the amount of food or drink you choose to eat for any given meal or snack.

Proper and mindful eating is important. Experts suggests that you should eat only 80 percent of your stomach capacity. Overeating regularly can make you obese and over weight. Extra calories will never benefits you.

Take small portion of food in your plate. You can also eat larger portion of food which contains low calories but high nutrients. Eat smaller portion of food which contains high calories and low nutrients. This method helps you to maintain your body weight and cholesterol level which ultimately helps your heart.

Healthy portion sizes are likely a lot smaller than what you are used to putting on your plate.

Control your portion size, it is not an easy task but learning and practice are all you need.

MORE VEGETABLES AND FRUIT IN YOUR DIET !

A low calorie diet with high quantity of dietary fiber and minerals are good for your heart health. Plant based food like fruits and vegetables are rich in antioxidants which helps to prevent heart diseases.

Including fruits in your diet helps you to cut high calorie foods intake. It is easy to adapt vegetable diet and decrease the non veg foods from your diet for better heart health. The best way to eat fruits is to eat fruit salad or snacks.

Keep fruits and vegetables in your kitchen. Seasonal fruits are the best choice to eat and you can enjoy most of the fruits with their vitamins and minerals. This will help you to prevent heart diseases.

EAT WHOLE GRAIN FOOD

Whole grains contain the entire grain, the bran, germ and endosperm. Examples include whole wheat, oats/oatmeal, rye, barley, corn, popcorn, brown rice, wild rice, buckwheat, triticale, bulgur (cracked wheat), millet, quinoa, and sorghum.Whole grain foods are an excellent sources of dietary fiber. 

Dietary fiber from whole grains, as part of an overall healthy diet, may help improve blood cholesterol levels, and lower risk of heart disease, stroke, obesity and type 2 diabetes.

Dietary fiber in whole grain food can make you feel full, so you may eat fewer calories. Including whole grains in your diet plan may help you reach or manage a healthy weight. Healthy body weight helps your heart to remain healthy.

According to American Heart Association, following count as 1 ounce-equivalent (or 1 serving) of whole grains-

• 1 slice whole-grain bread (such as 100% whole-wheat bread) 
• 1 cup ready-to-eat, whole-grain cereal
• 1⁄2 cup cooked whole-grain cereal, brown rice, or whole-wheat pasta
• 5 whole-grain crackers
• 3 cups unsalted, air-popped popcorn
• 1 6-inch whole-wheat tortilla

AVOID UNHEALTHY FAT IN YOUR FOOD

Saturated and trans fats increase blood cholesterol and heart attack rates. Polyunsaturated and monounsaturated fats lower the risk of heart attacks.

Avoid eating food with higher cholesterol level. Cholesterol is a fat that is crucial to many metabolic functions and is an essential part of all the body’s cell membranes. Cholesterol is produced in the body from the food we eat and is produced in the liver.

Saturated and trans fats in the diet tend to increase LDL cholesterol in the blood. Common sources of saturated fats include animal products (butter, meat fat, beef, lamb, chicken skin and full cream dairy foods), and processed foods like pastries and biscuits. High cholesterol level in your body leads to buildup plaques in your arteries which put pressure on your heart.

Choosing good fat in your diet helps to maintain your waist line and weight. Avoid red meat and other items to avoid fat intake.

EAT LOW FAT PROTEIN RICH FOOD

Eggs, lean meat and some dairy products are good source of protein. Fat, whether from plant or animal sources, contains more than twice the number of calories of an equal amount of carbohydrate or protein. 

Choose a diet that provides no more than 30 percent of total calories from fat. The upper limit on the grams of fat in your diet will depend on the calories you need. 

Cutting back on fat can help you consume fewer calories. For example, at 2,000 calories per day, the suggested upper limit of calories from fat is about 600 calories.

Avoid fast food.

Fish is another good source of protein. Some of the fish have omega-3 fatty acid which helps to lower blood fat. Other sources are flax seed, walnuts, soybeans and canola oil.

Eat plant based low fat diet for better heart health.

REDUCE SODIUM INTAKE

Most people eat more sodium than they need. Eating foods high in sodium may cause high blood pressure, also called hypertension. Hypertension is a risk factor for heart disease and stroke. 

You should limit the amount of sodium you eat each day to less than 2,300 milligrams (about 1 teaspoon of salt), including the sodium found in packaged foods that you cannot see.

To reduce sodium in your diet you can -

• Eat fewer processed food because processed food may contain large salt.
• Check sodium content level in food by checking label affixed on them.
• Eating seasonal fresh foods which includes fruits and vegetables.

MANAGE YOUR DAILY DIET

Now you know which food is good for your heart and which one is not. You should note down these good food and start your good eating habits with good portion size you need.

Your food should include fresh fruits and vegetables, whole grain food with low bad fat and cholesterol.

Include food with higher protein and low fat. Prepare daily menu for your diet plan.

REGULAR EXERCISE

Regular exercise is as important as good eating habit. 20 minutes run on treadmill burn your fat faster. Your metabolism becomes active and your heart health improve.

When done regularly, moderate- and vigorous-intensity physical activity strengthens your heart muscle. This improves your heart's ability to pump blood to your lungs and throughout your body. As a result, more blood flows to your muscles, and oxygen levels in your blood rise.

Capillaries, tiny blood vessels in your body, also widen. This allows them to deliver more oxygen to your body and carry away waste products.

Drink plenty of water which helps to remove excess fat from your body and maintain healthy weight.

The above steps makes your heart healthy. Just follow the above points and adapt in your daily life. A happy heart makes you live longer and healthy.

READ MORE...

• Top risks of eating non-veg you never know.
• Best foods for you deal with stress and depression.
• 10 Best foods for a healthy heart you never know.
• 21 Amazing health benefits of eating an apple a day you never know.

Resources:
https://www.nhlbi.nih.gov/health/educational/wecan/eat-right/distortion.htm
https://www.nhlbi.nih.gov/health/educational/wecan/downloads/tip-portion-size.pdf

Top Risks Of Eating Non Veg Food You Never Know

Population-based studies have consistently shown that your diet has an influence on your health.

Awareness of possible differences in nutrient profiles is of importance when comparing dietary patterns and their associations with disease.

Previous studies have shown that dietary patterns characterized by lower meat intake are associated with lower risk of disorders such as the metabolic syndrome , diabetes, cardiovascular disease and certain types of cancers.

In a study, Non vegetarians were defined as those consuming some meat (red meat, poultry, at least once per month), and the total of meat and fish >1 time/week.

Studies also suggests that Non vegetarians had the highest mean BMI values (28.7, SD 6.4) and the highest proportion of obese subjects (33.3%) when compared to any other dietary pattern.

Non vegetarians had the lowest intakes of plant proteins, fiber, β-Carotene, and Mg than those following vegetarian dietary patterns and the highest intakes of saturated, trans, arachidonic, and docosahexaenoic fatty acids.

Mean BMI was highest in non-vegetarians.

Energy-dense nutrients such as total fat, saturated fat, and trans-fat which have often been associated with higher rates of vascular disease were highest in non vegetarians and lowest in strict vegetarians.

There are some harmful effects of eating non-veg foods more than plant based food.

Increases Risk Of Cancer

The International Agency for Research on Cancer (IARC) has classified processed meat a carcinogen which increases the risk of colorectal cancer by 18 percent.

"Processed meat refers to meat that has been transformed through salting, curing, fermentation, smoking, or other processes to enhance flavor or improve preservation. 

Most processed meats contain pork or beef, but processed meats may also contain other red meats, poultry, offal, or meat by-products such as blood."

Other than processed meat, eating chickens and other animals also promotes cancer. Meat may affect cancer risk because of chemicals formed during digestion that have been found to damage the cells that line the bowel. Other likely factors include the fat content, and the way it is processed or cooked.

To reduce your risk of cancer, Cancer Council recommends eating no more than 700 grams (raw weight) of red meat per week. For good health we need less than this. Aim for a small 65 gm serve of cooked meat each day or 2 serves (130 gm) 3-4 times a week. Avoid consuming more than 455 gm of cooked lean red meat each week.

Increases Risk Of Heart Disease And Diabetes

Various studies suggest that eating no-veg may increases your risk of cardiovascular diseases or CVD. Meat, eggs and dairy products contains cholesterol and saturated fat which increases risk of heart attacks, diabetes and cancer.

Studies indicates that vegetarian diets associated with improved glycemic control in type 2 diabetes.

Saturated fat is present in all meat and fish, even chicken and turkey cooked without the skin.

Difficult To Maintain Healthy Body Weight

Non-veg items like meat, chicken, eggs etc contains saturated fat. Regular non-veg eater finds difficult to control the fat they eat. 

Studies also reveals that non-veg eaters are more likely to drink alcohol and smoking than vegetarian eaters. These habits easily make any person lazy and obese.

To achieve a healthy body weight, you should have do regular exercise, eat more plant based nutritions and reduce non-veg food.

Vegetarian diets and good eating habits are also associated with higher metabolic rates (around 16 percent faster for vegans compared with meat-eaters).

Higher Risk Of Food borne Illness

Food borne illness happens when you consume contaminated food with harmful bacteria, viruses or toxins.

Experts indicates that certain food items are more likely to cause food borne illness than others.

Under cooked poultry food items like chicken or duck can cause food poisoning. So it is necessary to cook properly your poultry food to avoid any food poisoning.

According to a Consumer Reports study, 97 percent of raw chicken in U.S. supermarkets is contaminated with bacteria that could make customers sick. So if you eliminate animal products from your diet, you'll also be eliminating your exposure to the most common carrier of these bacteria.

To avoid food borne illness, World health organization suggests some key points which are-

Keep food surfaces clean. Wash all utensils, plates, platters, and cutlery as soon as used.

• Separate raw food from cooked food.

• Cook food thoroughly, to the appropriate temperature.

• Keep food at safe temperatures, both for serving and storage.

• Use safe water and raw materials.

Cause Erectile Dysfunction In Men

Erectile dysfunction (ED) is a man’s inability to have or maintain an erection.

The Massachusetts Male Aging Study found a direct connection between diet and Erectile Dysfunction. Men in the study who ate plenty of fruits, vegetables, and whole grains, and avoided red meat and processed grains, were less likely to experience ED.

In addition, diets that are low in whole-grain foods, legumes, vegetables and fruits, and high in red meat, full-fat dairy products, and sugary foods and beverages are all associated with an increased risk of erectile dysfunction.

Experts says, If you do eat large quantities of red meat specifically, as well as dairy, it does have inflammatory effects and can cause, indirectly, erectile dysfunction.

Fruits and vegetables have good quantity of antioxidants and vitamins which ultimately reduces the risk of erectile dysfunction.


So, increase plant based food items in your diet to avoid harmful effects of eating non-veg food. Non-veg food increases the risk of cancer, heart disease, cancer, and erectile dysfunction. But non-veg food has some ingredients which are good for your health. It is not advised to completely remove non veg food items from your diet. But you must increase fruits and vegetable based food in your diet to get a healthier body and mind.

Read More...

1. Easy Way to Control Blood Pressure For A Healthy Life.
2. How To Lose Your Weight? 20 Best Tips.
3. Easy Tips To Manage Diabetes For Whole Life.
4. Migraine: Best Tips To Treat It Effectively.

Reference:- 
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4081456/
http://www.who.int/features/qa/cancer-red-meat/en/
https://www.cancer.org/latest-news/world-health-organization-says-processed-meat-causes-cancer.html
https://www.cancercouncil.com.au/21639/cancer-prevention/diet-exercise/nutrition-diet/fruit-vegetables/meat-and-cancer/
http://www.searo.who.int/entity/world_health_day/2015/whd-what-you-should-know/en/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5027992/

Back Pain - Best Tips On Self Management You Never Know

Back pain is a very common problem among people and you are not alone who are facing it. Almost everyone (about 80%) suffers back pain at some stage in their lives.

Men and Women both affected by the back pain. Back pain can arise due to sudden lifting of heavy weights or age related factors.

Most of the time, back pain disappear after a short period but it can last more than a week. Most people recover quickly with little or no treatment but others may find difficult due to their lifestyle.

There are different factors for developing back pain. These factors are Age, fitness level, pregnancy, weight gain, genetics, Occupational risk factors, mental health and heavy back pack among children.

The best treatment involves staying active and at work whenever possible, as well as remaining positive about your back pain recovery.

Even in people with recurrent or persistent back pain, the most effective treatments involve things you can do yourself. Some good habits and treatments for you are as follow:-

• Learn more about your back pain. It helps you to understand what is better to get relief and what can make it worse? 

• An active life is a key to treat back pain. Stay active and do regular exercise as much as possible. Take advice from a physiotherapist and remember not to push hard while exercising.

• If you need specific advice for your situation, talk with your physiologists. 

• Stress management is very important. It is good to manage your stress while dealing with back pain.

• Good and healthy weight put less strain on your back. So it is important to manage your weight. Take proper nutrition and diet to prevent weight gain.

• If you are sitting in an idle or same position for a long time, you should get up and move for a while. Stretching is very good in your life. You can do it anywhere. This will help for a person who is doing desk job.

• To get recover from back pain, your social links or connections are very important. You should involve in your personal and social activities regularly. 

• Quit smoking. Smoking is not good for your health and increases the chances of developing back pain. Smoking reduces the blood flow in your lower spine.

• Stay at work. This will help you to stay active and stay away from unnecessary stress. Your doctor, physiotherapist and occupational therapist can help you with information about how to stay at work.

• Don’t lift heavy objects. Heavy weights lifting increases the chances of back pain. If lifting heavy weight necessary then lift it carefully and close to your body. Do exercise to make your arms, legs and back strong. Use tools or weight lifter equipment if possible.

• Take proper rest. Relax often while in work and reduce your stress level. Relax your muscles and drink plenty of water. You can try massage. 

• Your sitting position or posture is very important so be aware of your posture all the time.

So, it is possible to manage your back pain on your own. Take extra care, healthy diet and regular exercise to get relief your back pain. Make good posture while sitting and maintain a healthy weight are the key factors to avoid back pain. If you are unable to self-manage your back pain problem, talk to your doctor immediately and take help.

Read More ...

• 7 Body weight exercises you can do at home at any time.
• Best Tips on warming up before exercise.
• How to prevent back pain? Amazing exercises you can do.
• Simple and easy way to reduce back pain.

Amazing Health benefits of Apple Cider Vinegar You Never Know!

Fresh apple cider vinegar is an apple juice but without filtration process. Without filtration the pulp and sediments of the apple juice remains in the juice. It is made of apple, sugar and yeast. Apple cedar vinegar is widely used in salad dressings and for food preservation. Apple cider vinegar is popular and has so many health benefits. Expert community has different opinion regarding benefits of apple cider vinegar. But the use of vinegar as a home remedy can be beneficial.

Helps In Diabetes...

Studies suggests that vinegar helps to lower blood sugar in type-2 diabetes patients and prediabetic patients. The improvements is slight but helpful for people with diabetes.

Apple cider vinegar helps to prevents storing of starch in your body.

Helps To Weight Loss...

Weight loss is another popular use of apple cider vinegar. A Japanese study also has found that apple cider vinegar helps in weight loss. Weight loss among the subjects was not significant but with proper diet and regular exercise you can achieve weight loss. Try to mix apple cider vinegar in your salad for better results.

Helps To Improve Skin, Hair and Nails Health...

Apple cider vinegar helps to dry out the pimples and reduces the dark spot on your skin. Before use on your skin, dilute it with water.

This vinegar also helps to reduce the itching on mosquito bites. It is a great home remedy. Mix apple cider vinegar with water and soak it with cotton then apply on the affected area.

You can find apple cider vinegar effective on sun burn. As you know apple cider vinegar is acidic in nature. It has pH value of 2-3. Therefore if you want to use it on your skin mix it with water properly, generally on the ratio of 1:10.

Apple cider vinegar has some anti fungal property therefore you can use it on your hair to remove dandruff.

Apple cider vinegar helps in paronychia (a nail disease). Paronychia is an infection which occurs at the junction of nails and skin.

Works As A Cleaning Agent At Home...

Apple cider vinegar has antimicrobial property so you can consider it as a natural cleaner for use at home. It is biodegradable, it means it will decompose by bacteria. It has low pH value therefore it is best for alkaline grime. A study on apple cider vinegar cleaning property shows that it is quite effective against the water borne bacteria, Pseudomonas aeruginosa.

Works As A Food Preservatives...

Vinegar is used as a food preservative from centuries. It is natural preservatives and popularly used in processed meat and poultry products. Apple cider vinegar is a natural choice as a food preservative because of its pleasant and fruity flavour.

Helps In Cough and Sore Throat Condition...

Apple cider vinegar can be used as a treatment for sore throat and cough. You can take it with honey. But remember apple cider vinegar is acid by nature so don’t use it without diluting with water.

Helps To prevent Cancer and Heart Disease...

Apple cider vinegar is rich in antioxidants because it made from heart healthy apples. Studies suggests that apple cider vinegar can reduce blood pressure and cholesterol.

On the hand, vinegar helps to inhibit the growth of human leukemia and other cancer cells in petri dishes. But the study of apple cider vinegar on human cancer cells are inconsistent.

So, apple cider vinegar has a very good reputation on the internet. It has good positive effect on human health but also has some negative things. Apple cider vinegar is acidic and can’t be intake directly on full strength. It can harm your lungs if swallowed. Some people suggest the use of apple cider vinegar to clean your teeth. But due to acidic in nature, apple cider vinegar cannot be used for brushing or rinsing your mouth. Use it wisely and take the help of your doctor before applying as a home remedy. READ MORE... Amazing Health Benefits Of Honey You Must Know. Easy Tips To Choose Best Food To Manage Your Diabetes. 7 Best Food For Your Healthy Teeth. 21 Amazing Health Benefits Of Eating An Apple A Day You Never Know.  How To Loose Your Weight? 20 Best Tips.