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16/Feb/2022

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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22/Jan/2022

The term “weight loss” has grown so popular that there isn’t a day that goes by without us seeing or hearing it. A person may seek to lose weight for a variety of reasons. Dropping a few pounds definitely makes you look and feel better, but achieving a healthy body weight has a slew of other advantages, including some health benefits that researchers are only now uncovering. Some may lose weight in order to combat illnesses such as arthritis, cancer, heart disease, diabetes, immunity, quality of life, and so on…

 

It’s time to pay attention to those additional pounds if you’ve been ignoring them. The best reasons to lose weight could be a long life, good physical health, and emotional well-being. Here are some of the best weight-loss tips.

1. Reduce your intake of processed carbohydrates.

Reduce your intake of processed carbohydratesThe term “low-carb diet” has become quite trendy when it comes to living a healthy lifestyle. Cutting back on sugar and starches, or carbs, is one strategy to lose weight quickly. This could be accomplished by following a low-carb diet or substituting whole grains for processed carbohydrates. Your hunger levels will decrease as a result, and you will eat less calories as a side benefit. Reducing carbs tends to limit your appetite and result in weight loss on its own. A low-carb diet allows some people to eat till they are satisfied, even while losing weight. But never go for a sudden and drastic reduction in carbs, which causes temporary side effects like muscle cramps, constipation, and headaches.

A low-carbohydrate diet keeps your metabolism in check. A balanced metabolism not only helps with weight loss, but it also keeps your entire body and mind healthy. The type of metabolism you have affects your digestion, blood pressure, sugar level, and cholesterol absorption.

2. Never skip breakfast.

The Top 10 Tips For Weight-Loss - Healthuno India best online consultation app You will not lose weight if you skip breakfast. You may well be missing out on a lot of nutrients, and you may find yourself nibbling more during the day as a result of your hunger, resulting in an increase in calorie consumption. Breakfast has long been considered to be beneficial for people who are successful in keeping a healthy weight. Breaking the fast after a night’s sleep, revs up your metabolism. And it is one of the best weight-loss secrets. In fact, breakfast, especially if it comprises of cereal, can be the most important meal of the day. Because it gives you the energy you need to start your day off right. Many studies have shown that both adults and kids perform better when they start their day with breakfast. On that note, having breakfast helps people consume fewer calories later in the day, resulting in weight loss.

3. Consistent eating schedule.

Consistent eating schedule

Eating at regular intervals throughout the day assists in calorie burn. It also inhibits the desire to munch on high-fat, high-sugar foods. This helps burn calories at a faster rate, resulting in losing weight, enhancing insulin sensitivity and decreasing blood pressure. When it comes to maintaining a healthy weight, when you eat is just as important as what you eat. Eating regular meals helps you boost your metabolism, sustain your energy, encourage self-discipline, maintain a healthier diet and establish a routine.

4. Make absolutely sure you drink lots of water.

drink lots of waterPeople frequently mess up thirst with hunger. When all you truly need is a glass of water, you may end up swallowing additional calories. Water is an easy and effective way to quench your thirst at any moment. It is calorie-free and free of sweets that might harm your teeth. If plain water does not appeal to you, try sparkling water with a slice of lemon or lime. Tea, fruit tea, and coffee without added sugar can all be beneficial to your health. Sufficient water consumption helps in the evacuation of toxins from the body and accelerates metabolism. In addition, drinking a glass or two of warm water first thing in the morning can help people lose weight and reduce belly fat. It will aid in the detoxification of your system.

5. Move around

It’s important to be active if you want to lose weight and keep it off. Exercise, in addition to having several health benefits, can increase the burning of excess calories that cannot be lost by diet alone. While exercise is not essential to reduce weight, it might speed up the process. Weight lifting also provides a lot of advantages. Aerobic exercise, usually known as cardio, is one of the most popular types of exercise for weight loss, which includes walking, running, cycling, and swimming.

Physical activity helps maintain a healthy weight, lowers your blood pressure, reduces your chances of developing diabetes, having a heart attack, having a stroke, and a wide variety of cancers. It also reduces the pain and impairment associated with arthritis, osteoporosis, and falling. Not only that, but it also helps to alleviate depression and anxiety symptoms. Try to be more physically active whenever you can. Exercise is an extended form of physical activity that is structured and repeated on a regular basis.

6. Consume foods that are high in fibre.

Consume foods that are high in fibre.Fibre-rich foods can help you feel fuller for longer, which is ideal for weight loss. Fruit and vegetables, oats, whole grain bread, brown rice and pasta, as well as beans, peas, and lentils, are all high in fibre. Consuming fibre-rich foods on a routine basis can help you lose weight, lower your blood pressure, and improve your body’s insulin response just as effectively as a more complicated diet. Including fibre in your diet can be healthy and delicious. A high-fibre cereal or oatmeal with berries on top is a delicious way to begin the day. Individuals who consume a lot of fibre appear to be less likely to develop coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases.

7. Reduce your intake of alcohol

Reduce your intake of alcoholA standard glass of wine can have the same number of calories as a piece of chocolate. Drinking excessively can easily contribute to weight gain over time. You can achieve a variety of weight loss benefits by reducing or moderating your alcohol consumption, including greatly lowering your daily calorie intake, preventing sleep deprivation, and having power over your appetite. Alcohol intake can also lead to contextual weight gain since it urges unhealthy habits such as disinterest in exercise while recovering from a hangover, eating calorific takeaway foods alongside a pint, raiding the fridge after a drink in the evening, and more. So, cutting out the drink definitely discourages unhealthy eating habits.

8. Eat slowly

Eat slowly​ - healthuno best doctor consultationEating quickly can lead to weight gain over time, whereas eating slowly raises the levels of gut hormones responsible for feeling full, which may aid in calorie restriction. There are some studies that have actually proved this statement. People who ate at a normal speed were likely to be less obese than people who ate quickly, who were also more likely to have high blood sugar and bad cholesterol levels. Taking your time to chew not only slows down your eating speed, but it can also help you feel better after a meal. Fast eaters were also likely to develop metabolic syndrome, a cluster of risk factors, such as high blood pressure or abdominal obesity, linked to conditions such as heart disease, diabetes, and stroke.

9. Keep Unhealthy Foods Away from the Home

9. Keep Unhealthy Foods Away from the Home - Healthuno App

It’s pretty simple- you can’t eat it if you don’t have it. Instead of chips and cookies, keep quick and easy-to-prepare items on hand. Nuts and seeds, pre-cut fruit and vegetables, string cheese, edamame, eggs, salmon, and yoghurt are a few such items. This does not prevent you from enjoying treats. Purchase one serving to enjoy at a time. Processed and refined foods can make you gain weight if consumed on a regular basis.

10. Seek social assistance

 Seek social assistance - healthuno mobile app  - Best Dotor consultation appEmbracing the help of loved ones is an important factor in a successful weight loss journey. Some people might like to invite friends or family members to join them, while others may prefer to share their progress through social media. Other sources of assistance may include a healthy social network, exercise club or partner organizations and workplace employee-assistance programmes. Psychological research has found that a group approach is beneficial. According to researchers, it is easier to adapt to a weight loss plan when you have support, can share diet and exercise tips, and have an exercise buddy.

Weight-loss is a gradual process. Be patient and consistent with the flow. Always try to be positive because there may be instances where you feel discouraged when the pounds do not drop at the rate you’ve anticipated. A successful weight-loss programme necessitates the individual’s perseverance and refusal to give up when self-change appears to be too difficult. Be sure you do it the right way. And for the time being, let us set aside our feelings, insecurities, assumptions, stories, and beliefs about body fat.


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