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Vitamin D is a form of fat-soluble secosteroids that improves intestinal absorption of calcium, magnesium, and phosphate, among other biological impacts. The most important compounds in this group in humans are vitamin D3 and vitamin D2. Vitamin D is a nutrient that your body requires to build and maintain healthy bones. This is due to the fact that your body can only absorb calcium, the primary component of bone if vitamin D is existent. Vitamin D is also involved in the regulation of many other cellular functions in your body. In response to sun exposure, the human body produces vitamin D. A person can also increase their vitamin D dosage by eating certain foods or taking supplements.


  • It promotes bone and tooth health.
  • It helps to maintain the health of the immune system, the brain, and the nervous system.
  • It regulates insulin levels and helps in the management of diabetes.
  • It helps to maintain lung function and cardiovascular health.
  • It influences the expression of genes involved in the development of cancer.

Aside from its primary benefits, research has found that vitamin D may also play a role in:

Vitamin D has the potential to fight disease:

  •  Reduces the chances of developing multiple sclerosis (MS). Low vitamin D levels have been linked to an increased risk of MS in population-based studies. Multiple sclerosis (MS) is a chronic disease that affects your central nervous system (CNS). When you have MS, your immune system infects myelin, the protective layer that surrounds nerve fibers. MS causes inflammation as well as momentary lesions. It can also cause long-term lesions caused by scar tissue, making it difficult for your brain to send signals to the rest of your body. There is no cure for MS, but symptoms can be managed.
  • Reduce your chances of developing heart disease. Low vitamin D levels have been linked to an increased risk of cardiovascular disease, including hypertension, heart failure, and stroke.
  • Reduced flu risk. According to a Trusted Source review of existing research published in 2018, some studies found that vitamin D had a protective effect against the influenza virus.
  •  Reduces the likelihood of developing severe illnesses. Vitamin D may reduce the likelihood of severe flu and COVID-19 infections. According to a recent study, low vitamin D levels contribute to acute respiratory distress syndrome.
  •  Boost your immune system. People with low vitamin D levels may be more susceptible to infections and autoimmune diseases such as rheumatoid arthritis, type 1 diabetes, and inflammatory bowel disease.

 Vitamin D may help regulate your mood and relieve depression.

According to research, vitamin D appears to play an important role in mood regulation and lowering the risk of depression. According to one study, those who took vitamin D supplements while experiencing negative emotions saw an improvement in their symptoms. Vitamin D supplementation may benefit people suffering from depression who are also vitamin D deficient. In another study, low vitamin D levels were also found to be a risk factor for more severe fibromyalgia symptoms, anxiety, and depression.

It may help with weight loss.

People with higher body weights are more likely to have low vitamin D levels. People with obesity who received vitamin D supplements in addition to following a weight loss diet plan lost more weight, fat mass, anxiety, and depression in one study.

According to the researchers, the extra calcium and vitamin D seemed to have an appetite-suppressing effect. Although current research does not fully support the idea that vitamin D causes weight loss, there does appear to be a link between vitamin D and weight.

Healthy infants.

In children, vitamin D deficiency has been linked to high blood pressure. A study conducted a few years ago discovered a possible link between low vitamin D levels and stiffness in the arterial walls of children. Vitamin D is essential for a baby’s healthy growth and development. It helps with the development of strong bones and teeth. Babies are at risk of rickets if their vitamin D levels are low enough, which is a disease that affects the way bones grow and develop.

Healthy pregnancy.

According to a reliable source, pregnant women who are deficient in vitamin D may be at a higher risk of developing preeclampsia and giving birth prematurely. Doctors also link low vitamin D levels in pregnant women to gestational diabetes and bacterial vaginosis. Prenatal vitamin D supplementation improves maternal vitamin D status and may lower the risk of preeclampsia, low birth weight, and preterm birth.

A variety of factors can impair your ability to obtain adequate vitamin D. Some of the most common causes of vitamin D deficiency are as follows:

 1. Inadequate sunlight exposure.

Because the body produces vitamin D when your skin is exposed to sunlight, you may be at risk of deficiency if you are housebound, live in northern latitudes, wear long robes or head coverings for religious reasons, or have a job that prevents you from getting enough vitamin D. As there is less sunlight available during the winter, vitamin D deficiency can be more predominant.

Moreover, breast milk contains only trace amounts of vitamin D. Breastfed infants who do not get enough sunlight are at risk of vitamin D deficiency and rickets.

Some experts advise exposing the arms and legs or the face, arms, and hands to direct sunlight for 5 to 15 minutes at least three times per week.

2. Dark skin.

Melanin, a pigment, reduces the skin’s ability to produce vitamin D in response to sunlight exposure. According to some studies, older adults with darker skin are at a higher risk of vitamin D deficiency.

3. Obesity.

Fat cells extract vitamin D from the blood, altering its release into circulation. People with a body mass index of 30 or higher frequently have low vitamin D levels in their blood.

  • Vitamin D cannot be converted to its active form by your kidneys.

The body may be incapable of converting vitamin D into an active form. This conversion is hampered by certain kidney and liver disorders, as well as several rare hereditary disorders, such as hypophosphatemic rickets.

  • When you use medications that impair your body’s ability to convert or absorb vitamin D.

Vitamin D cannot be properly absorbed by your digestive tract. Certain medical conditions, such as Crohn’s disease, cystic fibrosis, and celiac disease, can affect your intestine’s ability to absorb vitamin D from food.

Symptoms of Vitamin D deficiency:

  • Fatigue, aches, and pains.
  • Severe pain or weakness in the bones or muscles.
  • Stress fractures, particularly in the legs, pelvis, and hips.


Spend time in the sun.

Since the sun is one of the best sources of this nutrient, vitamin D is most often referred to as “the sunshine vitamin.” A type of cholesterol found in your skin serves as a precursor to vitamin D. When exposed to UV-B radiation from the sun, this compound transforms into vitamin D. In fact, vitamin D from the sun may circulate twice as long as vitamin D from food or supplements.

Eat fatty fish and seafood.

Fatty fish and seafood are among the highest natural sources of vitamin D. The exact vitamin D content of seafood vary depending on the type and species.

According to some research, farmed salmon may contain only 25% of wild-caught salmon. Other types of vitamin D-rich fish and seafood include tuna, oysters, shrimp, sardines, and so on.

Take a supplement.

Taking a vitamin D supplement may be the best way for many people to ensure adequate intake. D2 (ergocalciferol) and D3 (cholecalciferol) are the two main biological forms of vitamin D. D2 are typically derived from plants, while D3 is derived from animals.

Consume more mushrooms.

The only vegetarian source of vitamin D is mushrooms. When exposed to UV light, mushrooms, like humans, can produce their own vitamin D. Humans produce vitamin D3 (cholecalciferol), whereas mushrooms produce D2 (ergocalciferol).

Eat egg yolks as part of your diet.

Egg yolks are another good source of vitamin D that you can conveniently incorporate into your diet. Yolks, like many other natural food sources, have varying levels of vitamin D. Free-range and pastured eggs are high in vitamin D, as chickens exposed to sunlight produce more vitamin D in their eggs than those kept indoors.

Consume fortified foods.

While few foods contain high levels of vitamin D naturally, this nutrient is frequently added to staple foods through a process known as fortification. However, keep in mind that the provision of vitamin-D-fortified foods tends to vary by country, and the quantity found in foods may vary depending on brand and type. Cow’s milk, plant-based milk alternatives such as soy, almond, and hemp milk, orange juice, ready-to-eat cereals, certain types of yogurts, and tofu are some of the commonly fortified goods to increase the intake of this nutrient.

 Alternatives for vegan supplements

The vast majority of vitamin D supplements are derived from animal sources, making them unsuitable for vegans. There are, however, a few vegan D supplement options. Since vitamin D2 is derived from plants, D2 supplements are usually vegan-friendly and easily available. Vegan D3 is much less common than D2, but it can be produced from lichens. They are most likely to be found in specialty health stores and online. Having your vitamin D levels checked prior to supplementing is the best way to determine the correct dose.

Vitamin D is a necessary nutrient that many people do not get enough of. If you suspect you’re deficient in this nutrient, see a doctor have your levels checked. You can even get online consultation from HealthUno and follow the advice of the online physician. Treatment for vitamin D deficiency entails increasing vitamin D levels through diet and supplementation. Although there is no set amount of vitamin D required for optimal health and it is likely to vary depending on age and health conditions, a concentration of less than 20 nanograms per milliliter is generally regarded as insufficient and necessitates treatment.


If you are a first-time parent, you will eventually wonder if your child is getting enough nutrition. A balanced diet is essential for providing your child with energy, strength, mental agility, and adequate immunity, as his or her pediatrician may have already told you. And, because toddlers grow so quickly, including the top food types in their daily intake is essential for a healthy future. As a result, in this case, awareness is the key to attainment. So, learn everything you can about the nutrients that are important for your child’s health, as well as their food sources.

Nutrition is essential at any age. Your child needs the proper nutrients to stay healthy and strong as they grow. Nutrition for children can also help lay the groundwork for healthy eating habits and nutritional knowledge that your child can use throughout his or her life. Here are five of the most effective strategies for improving children’s nutrition and encouraging healthy eating habits.

  1. Maintain regular family meals.
  2. Serve a range of healthy snacks and foods.
  3. Eat healthily to set a good example.
  4. Food conflicts should be avoided.
  5. Include children in the process.

Always stock up on food on hand.

Kids, particularly younger ones, will eat primarily what is available at home. That’s why it’s critical to keep control of the supply lines — the types of food you serve for meal options and keep on hand for snacks.

Growing children frequently get hungry in between meals. Many packaged snacks for children, on the other hand, are extremely unhealthy. They’re commonly loaded with refined flour, added sugars, and artificial ingredients. Snack time is an excellent time to sneak in some added nutrients into your child’s diet. Rather than highly processed snack foods, fill your child’s stomach with whole foods that will provide both energy and nutrition. Here is a list of healthy and delicious kid-friendly snacks.


It’s a filling, healthy snack that’s high in protein and vitamin D, a nutrient that many kids don’t get enough of. Yogurt also contains probiotics, which are beneficial bacteria that aid in the maintenance of a healthy gut. Yogurt is also an important source of calcium, which helps in bone formation. Consider purchasing plain yogurt, which contains no added sugar and twice as much protein as regular yogurt. Most flavored yogurts contain added sugar. Some new products are flavored solely with fruit, but plain is always a safe bet. It’s easier to add flavor by incorporating berries and drizzling whole-grain cereal on top, or by making a fun fruit parfait.


Beans are an underrated superfood. They’re high in protein and fiber, as well as inexpensive and quick to prepare. Fiber promotes healthy digestion and keeps your children fuller for longer, so they won’t be asking for a snack 5 minutes after dinner. According to research, beans, which are a part of a plant-based diet, help to prevent childhood obesity. Beans provide some health benefits that animal sources do not.

Beans are a good source of vitamin A, which is one of the most important vitamins your child requires. It improves vision, strengthens the immune system, and is a strong antioxidant. It also contains a good amount of folic acid. Folic acid aids in the production of red blood cells, which are critical in delivering nutrients to various parts of the body for proper and rapid development. It also facilitates the proper functioning of the brain by strengthening brain cells.


Eggs are a high-nutritional-value snack that is ideal for kids. They contain high-quality protein as well as vitamins and minerals such as vitamin B12, riboflavin, and selenium. They also have lutein and zeaxanthin, two carotenoids that are good for the eyes. They’re also one of the best food sources of choline, a vitamin required for proper brain development. Eggs make a great starter food for kids and help maintain a healthy weight.  Make sure you feed them poached or boiled eggs instead of fried ones.


Milk can play a significant role in a child’s nutrition, from an infant drinking breastmilk to a toddler eating cereal with milk to a young teen putting milk in a smoothie. Cow’s milk, in particular, contains a variety of vitamins, minerals, and other nutrients that kids require for growth and development.


Milk, which is high in calcium and vitamin D, helps in the formation of strong bones. It also provides protein for children and should be included in every child’s diet unless they have a milk allergy. But babies should not consume cow’s milk until they are one year old. When a child first starts drinking milk, plain, pasteurized cow’s milk is best. Whole-fat milk is recommended for children up to the age of two, due to factors such as a family history of heart disease or obesity unless you are advised to switch to low-fat milk sooner due to a family history of heart disease or obesity.


Apples make an excellent snack. They’re sweet (or tangy, depending on the variety) and low in calories. They’re also high in vitamin C and contain about 5 grams of fiber per unpeeled whole apple. Apples are high in carbohydrates, which are necessary for providing children with the energy they require to stay active throughout the day. Apples contain a lot of vitamin C, fiber, and phytochemicals. Apples contain dietary fiber, which aids in the reduction of bad cholesterol levels. Another health advantage is that it is beneficial to the teeth and can be used to treat a variety of stomach disorders. Apples are high in antioxidants as well.


Oatmeal, like most whole-grain foods, is high in fiber and beneficial to kids. Oatmeal is a healthy breakfast option for children, but it also works well as a snack. Oats are high in soluble fiber, which boosts the number of beneficial bacteria in the digestive tract while also providing other health benefits.

Here are some tips for making oatmeal: Skip the sugary flavored packets and make your oatmeal with whole, rolled oats. For sweetness, add 1/8 teaspoon cinnamon and some diced apples. If you make the oatmeal with milk instead of water, you’ll get more protein and calcium.

Oatmeal is gentle on digestion and is recommended for babies to begin solid foods when they reach the age of six months. Oatmeal is a nourishing source of energy that is inexpensive, easy to customize with various flavors, and can help keep our hearts and digestive systems, toddler constipation, in good shape.


Vegetables provide energy, vitamins, antioxidants, fiber, and water to your kid. They can help protect your child from developing chronic diseases later in life, such as heart disease, stroke, and some cancers. A healthy diet includes plenty of vegetables as well as a variety of foods from the other major food groups. Most vegetables, especially leafy ones, are higher in calcium, iron, and folate.

Instead of sugary snacks and fast food that are high in fat and sugar, kids should be encouraged to eat a variety of vegetables – there is a rainbow of colors to choose from – which provide a rich source of antioxidants.

Nuts and seeds

Nuts and seeds, like most plant foods, are high in antioxidants and contain a variety of vitamins and minerals. They are high in healthy fats, low in unhealthy fats, and a good source of fiber and protein – all of which means they help one stay fuller for longer! Nuts are natural treasure troves of nutrients such as vitamins, minerals, antioxidants, healthy fats, protein, and fiber that enable the growth, development, and learning of children. Nuts are believed to be extremely beneficial to children’s brain development. Almonds, Brazil nuts, cashews, chestnuts, hazelnuts, macadamias, pecans, pine nuts, pistachios, and walnuts are some examples of nuts.


Whole-grain foods are any foods that contain the entire grain, including the outer layers, bran, and germ. Whole grains are a crucial part of a growing child’s diet as they provide them with the nutrients they need to get through the day. It may appear that the recommended daily intake of fiber, iron, carbohydrates and other vitamins and minerals is excessive. Introduce whole-grain and whole-meal foods into your kid’s diet to ensure they get the most out of what they eat.

Whole grains provide fiber, a nutrient that is severely lacking in most children’s diets. Fiber keeps them satiated and regular. Children require approximately 25 g per day, but many snacks only contain 1-3 grams per serving. In the ingredients list, look for 100% whole wheat or whole grain.


Berries are high in vitamins and antioxidants, which are good for a kid’s overall health. Berries have 4 grams of fiber per cup and are high in vitamin C and other antioxidants such as anthocyanins. Blueberries, blackberries, and strawberries have less sugar than many other fruits. Fresh berries are an excellent snack for children or a delicious topping for yogurt. If berries aren’t in season, buy unsweetened frozen berries and combine them with overnight oats or a smoothie.

The Bottom Line

The principles of nutrition for children are the same as those of nutrition for adults. Everyone requires the same nutrients, including vitamins, minerals, carbohydrates, protein, and fat. Children, on the other hand, require different amounts of specific nutrients at different ages.


How often have you heard that the internet has changed the everyday world? Indeed, it has most likely altered how you communicate with family and friends, shop for goods and services, and even look for health-related information. A number of telehealth tools are available to support you in controlling your health care and receiving the services you demand. The question is, are you making the right use of them?

Telehealth is where technology meets healthcare. Telehealth refers to using electronic digital communication technologies, such as computers and mobile phones, to access and manage health care services remotely. These could be technologies that you use at home or that your doctor employs to improve or supplement healthcare services. The virtual visit is clearly changing medicine. When implementing telemedicine applications, doctors must redesign their workflows. The virtual visit also alters how doctors and patients relate to and interact with one another. Virtual care can improve communication, increase access to healthcare services, and reduce the number of missed or cancelled appointments.

Let us learn a little more about how technology can provide the same level of comfort and familiarity as face-to-face patient interactions.

  Virtual appointments

Several clinics offer virtual appointments in which you can see your doctor or nurse via online videoconferencing. When an in-person visit is not required or possible, these appointments allow you to continue receiving care from your regular doctor. Web-based “visits” with a doctor or nurse practitioner are another type of virtual appointment. These services are typically for minor illnesses, similar to those provided at a walk-in clinic. Some large corporations provide access to virtual doctor’s offices as part of their health care offerings. When you sign up for a web-based service, you are asked a series of questions. The doctor or nurse practitioner can prescribe medications, make home care recommendations, or refer you to additional medical care.

The most significant advantages of online doctor consultation are comfort and convenience. You can consult with your doctor while sitting in the relief of your own bed or sofa. Virtual visits can be more convenient to fit into your hectic schedule. Depending on your schedule, you may not even need to take time off from work or arrange for child care with telemedicine. Telehealth may become the only way for rural patients to receive care without having to travel long distances.

Portal for patient access

It’s possible that your primary care clinic has an online patient portal. These portals provide a substitute to email, which is an insecure method of communicating personal medical information in general. A portal is a more secure online tool that allows you to do the following:

  • Speak with your doctor or a nurse.
  • Refill your prescriptions.
  • Examine test results and visit summaries from previous visits.
  • Make appointments or ask for appointment reminders.

If your doctor is part of a large healthcare system, the portal may also serve as a single point of contact for any specialists you may see. Patient portals allow patients to connect with their provider 24/7 by reviewing patient health information (PHI), asking and answering questions and evaluating notes, thus bringing the patient-physician relationship closer than it’s ever been. Patient portals can also reduce the number of unnecessary patient visits to your office, allowing you to focus further on patients who need to see you. Patient portal users have reported a high level of usability and overall satisfaction. A majority of the respondents say the patient portal is simple to use, improves communication, and saves time when arranging a consultation. Hence, the patient portal has a huge impact on patient satisfaction.

Personal health records and health apps

An electronic personal health record system, also known as a PHR system, is a collection of health information that you manage and control. You can access the PHR app from any web-enabled device, such as your computer, laptop, tablet, or smartphone, at any time. In an emergency, a personal health record can instantly provide vital information to emergency personnel, such as prevailing diagnoses, medications, drug allergies, and your physician’s contact information. PHRs can thus empower individuals to develop their health status and clinical outcomes because they can better monitor health conditions and connect with health care providers.

A plethora of apps have been developed to assist consumers in effectively organizing their medical records in one secure location. These digital tools may be advantageous to you:

  •  Keep personal health information safe.
  • Keep track of vital signs.
  • Calculate and keep track of your caloric intake.
  • Remind yourself to take your medication on a regular basis.
  • Keep track of your physical activity, such as your daily step count.

The goal of health apps is to make the healthcare experience more efficient and rewarding for all. Health apps are determined primarily by their worth to the healthcare system and their efforts to promote patient experience and outcomes while also lowering healthcare costs.

 Help reduce the spread of infectious diseases.

Doctors can use telehealth appointments to pre-screen patients for possible infectious diseases to help prevent the spread of COVID-19, the flu, and other infectious diseases. It also excludes the need for sick people to visit clinics. Everyone benefits from less exposure to other people’s germs, especially those who are chronically ill, pregnant, elderly, or immunocompromised. Remote care reduces the use of resources in healthcare centres, improves healthcare access, and reduces the risk of infectious agents being transmitted from person to person.

  Doctors conversing with other doctors

Doctors can also use technology to provide good care to their patients. A virtual consultation, for example, allows general practitioners to get advice from experts when they have questions about your diagnosis and treatment. Exam notes, history, test results, X-rays, or other images are sent to the specialist for review by the primary care doctor. The specialist may respond digitally, set up a virtual meeting with you at your physician’s office, or request a face-to-face session.

  Conservation of supplies and bed space

By keeping low-risk patients at home, telehealth has reduced the demand for supplies and hospital beds, preventing some medical systems from becoming overburdened. It can also be useful in a care delivery setting.

  Easy access

Patients will no longer have to wait weeks for a physician or specialist to visit a clinic or incur the time and expense of travelling to a larger city to receive medical care. Thanks to telehealth. Telehealth allows the doctor to come to the patient, eliminating the physical discomfort of travel. This is especially beneficial for patients who have orthopaedic or other mobility issues.

Telehealth enables the doctor-patient relationship when the patient does not have to endure the inconvenient experience of travelling to a healthcare centre and waiting for care. Patients can have a telehealth visit from anywhere they have a Wi-Fi connection, avoiding traffic and providing many advantages over being in their own space while consulting an online doctor. It is for this reason that patient satisfaction levels for telehealth visits remain high. This is why, during this pandemic, telehealth is said to play a vital role in our daily lives by assisting with the self-management of health care.


A healthy heart is important for overall health. Adopting a healthy lifestyle at any age can reduce the risk of heart disease and lower your chances of having a heart attack or stroke. You can never be too old or too young to start caring for your heart. You have direct control over many factors that can affect your heart health. It is entirely up to you how seriously you hold this responsibility. Adopting a healthy lifestyle is simple for some folks. Others will only do so only after being diagnosed with a heart disease symptom.


Avoiding fast food and overly processed foods isn’t the only way to keep your heart healthy. You can also pump up your heart’s health by eating foods that help lower cholesterol, blood pressure, and inflammation. Let’s get started with the top ten healthy foods for a healthy lifestyle.

1.  Oats and barley

Healthuno Video Consultation AppThe cell walls of oats and barley contain a type of soluble fibre known as beta-glucan, which has a variety of health benefits. Beta-glucans bind to bile acids and cholesterol in the intestines, restricting their absorption into the body. According to research, eating 3 grams of beta-glucans per day can lower cholesterol by up to 10%.

Oats may improve heart health by lowering total and Low-Density Lipoproteins (LPL) cholesterol levels and defending LDL cholesterol from oxidation. Oats are an ideal buy for those suffering from atherosclerosis or attempting to avoid clogged arteries. Consuming oats on a daily basis can effectively lessen atherosclerosis risk factors such as high levels of total and LDL (bad) cholesterol. Oatmeal is a nutrient-dense food that is high in vitamins and minerals but low in calories as well.

Barley, which is a versatile grain, has a mildly chewy texture and a slightly nutty flavour that complements a wide range of dishes. It’s also high in nutrients and has a long list of health benefits, including improved digestion and weight loss, as well as lower cholesterol levels and a healthier heart. Whole grains have consistently been linked to improved heart health. As a result, this should come as no surprise that including barley in your diet on a regular basis may reduce your risk of heart disease. High blood pressure and “bad” LDL cholesterol, both of which are risk factors for heart disease, may be reduced by barley.

2.  Leafy green vegetables

Healthuno Video Consultation AppLeafy green vegetables, such as spinach, kale, and collard greens, are well-known for their high vitamin, mineral, and antioxidant content. They’re particularly high in vitamin K, which guards your arteries and supports better blood clotting. Greens have few calories, and of course, maintaining a healthy weight is essential for good heart health. Leafy greens help to maintain a healthy heart in a variety of ways. They contain potassium, which helps to lower blood pressure, fibre, which helps to keep cholesterol in check, and folate, which helps to prevent heart disease and stroke. Their wide range of antioxidants could also protect against free radical damage, which is a major cause of atherosclerosis.

3.  Fish oil and fatty fish

Healthuno Video Consultation AppFatty fish, such as salmon, mackerel, sardines, and tuna, are high in omega-3 fatty acids, which are being widely investigated for their heart-health advantages. Several studies have linked long-term fish consumption to lower levels of total cholesterol, blood triglycerides, fasting blood sugar, and systolic blood pressure. If you don’t eat a lot of seafood, fish oil can be another way to get your omega-3 fatty acid fix. Supplementing with fish oil has been shown to lower blood triglycerides, optimize arterial function, and lower blood pressure.

The omega-3 fatty acids found in fish may help reduce the risk of abnormal heart rhythms (arrhythmias). They’re also good for heart health because they may lower triglyceride levels, which is a type of fat in the blood, and slow the accumulation of arterial plaque.

4. Broccoli


Broccoli is beneficial to heart health because it contains fibres, fatty acids, and vitamins that help in blood pressure regulation. According to some studies, eating steamed broccoli on a regular basis can help lower cholesterol and prevent heart disease. Broccoli also helps to protect blood vessels from damage. Some research also suggests that specific antioxidants found in broccoli may lower your overall risk of a heart attack.

5.    Asparagus

Healthuno Video Consultation AppAsparagus is a natural source of folate, which enables the prevention of the amino acid homocysteine from accumulating in the body. High homocysteine levels have been linked to a higher risk of heart-related conditions like coronary artery disease and stroke. Asparagus has powerful anti-inflammatory properties as well as high levels of antioxidants, which may help lower the chances of heart disease. Asparagus’ insoluble fiber binds to any cholesterol in your digestive system and carries it out before you absorb it. Asparagus also contains potassium, which can help lower cholesterol and control your heartbeat.

6.  Whole grain

Healthuno Video Consultation AppSeveral studies have found that consuming more whole grains can boost your heart health. Whole grains contain all three nutrient-dense components of the grain: germ, endosperm, and bran. Whole grains contain more fibre than refined grains, which may help lower “bad” LDL cholesterol and reduce the risk of heart disease, the world’s leading cause of death, by up to 30%. Whole wheat, brown rice, oats, rye, barley, buckwheat, and quinoa are a few common whole grains. Protein, fibre, B vitamins, antioxidants, and trace minerals like iron, zinc, copper, and magnesium are all found in whole grains. That is why it is recommended that we include whole grains in our daily diet.

7.  Nuts and seeds

Healthuno Video Consultation AppUnsalted nuts and seeds are also rich in potassium, magnesium, and other blood pressure-lowering minerals. Almost all nuts are high in heart-healthy nutrients such as vitamin E, omega-3 fatty acids, fibre, and unsaturated fats. They may assist in lowering cholesterol, reducing inflammation, improving blood vessel health, and bringing down your risk of heart disease. Almonds, walnuts, pistachios, pecans, macadamia nuts, and cashews are a few examples of nuts and seeds. Nuts and seeds help to regulate body weight, food intake and help burn energy as their fats are not fully absorbed. A well-maintained body mass in turn crafts a healthy heart. Nuts and seeds also help to maintain healthy blood vessels and blood pressure due to their high arginine content.

8.  Oranges

Healthuno Video Consultation AppOranges are sweet and juicy, and they contain the cholesterol-fighting fibre pectin. They also contain potassium, which regulates blood pressure control. According to one study, drinking two cups of orange juice per day improved blood vessel health. It also lowers blood pressure. Their soluble fibre and flavonoids may help raise good HDL cholesterol while lowering bad LDL cholesterol and triglycerides.

9.  Berries

Healthuno Video Consultation AppBerries are also high in antioxidants like anthocyanins, which protect against oxidative stress and inflammation, which make a significant contribution to heart disease advancement. A few studies claim that eating blueberries on a daily basis improves the function of cells that line blood vessels, which supports in the control of blood pressure and clotting. Strawberries, blueberries, blackberries, and raspberries that are high in nutrients promote heart health. Berries can be a filling snack or a scrumptious low-calorie dessert. Try incorporating a few different types into your diet to enjoy the benefits of their distinct healing properties.

10.  Legumes

Dried beans and lentils, such as garbanzo, pinto, kidney, or black beans, are high in fibre, B vitamins, minerals, and other beneficial nutrients. Eating legumes on a regular basis may help lower total and LDL cholesterol levels. According to the research, beans and other legumes benefit cardiovascular health because they are high in fibre, plant protein, and other micronutrients while being low in fat, cholesterol-free, and low on the glycemic index. Because of their high levels of soluble fibre, legumes benefit the heart.

Be sure to choose healthy foods to have a healthy heart and a pleasant lifestyle. It’s also important to give yourself the choice to eat something you want every now and then. So don’t feel bad about treating yourself as a reward for eating healthily. Just make sure you aren’t overindulging yourself. 

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