EAT HEALTHY

Take to healthy foods that fight cholesterol and keep the heart healthy.

OATS
Dietary fibre plays an important role in maintaining our health and protecting us against many diseases like diabetes, heart disease. Oats, oat bran, and oatmeal contain a specific type of fibre known as beta-glucan. It is a soluble fibre that helps in decreasing LDL (bad cholesterol). One of the special things about the way oats work unlike other fibres is that it lowers only bad cholesterol while levels of good cholesterol (HDL) remain unchanged. This means an even better ratio between total cholesterol and HDL, ensuring increased protection against heart disease. Oatmeal is the only wholegrain food recognized by the FDA to lower cholesterol and the risk of heart disease, there-by allows its claim as a heart protective ingredient in food labels. Studies also show that in individuals with high cholesterol (above 220 mg/dl). Consuming just 3 grams of soluble oat fibre per day (an amount found in a bowl of oatmeal) typically lowers total cholesterol.

SOYABEAN
Soy protein protects against various heart diseases and hypercholesterolemia as it decreases LDL (bad cholesterol) significantly, increases HDL (good cholesterol) and prevents oxidation of bad cholesterol to prevent oxidation in blood vessels.

GREEN TEA
Several studies have suggested that drinking either green or black tea may lower blood cholesterol concentration, blood pressure and inhibit clotting of blood, providing some protection against cardiovascular disease. While green tea benefits arise from catechins, black tea benefits arise from theaflavins, both of which inhibit oxidation of bad cholesterol LDL.
Tea contains significant amounts of folic acid. Folic acid helps reduce the risk of heart disease and cancer. A person could obtain up to 25 percent of RDA for folic acid by drinking five cups a day.

BARLEY (JAU)
Several scientific researchers have found that barley has some unique health promoting effects, particularly for the heart. Its cholesterol fighting effects seem to be even more promising than oats. Studies suggest that barley can lower cholesterol levels as much as 15 percent in individuals with elevated cholesterol levels.

Like oats, barley too is a good source of “beta glucan”, a water soluble form of fibre, which seems to retard fat and cholesterol absorption by the intestine. The fibre tends to bind bile salts, thus increasing cholesterol removal from the body, and fat soluble substances, tocotrienols (vitamin E) appear to suppress cholesterol synthesis by the liver.

PSYLLIUM HUSK
The good old ‘Isabgol’ is high in insoluble fibre (hemi-cellulose) and soluble fibre. PSYLLIUM has also been known to exhibit cardio-protective role as it helps in lowering blood cholesterol, especially the undesirable fraction of serum cholesterol, low density lipoprotein (LDL), triglycerides, apo-lipoprotein B and reducing inflammation. Cholesterol lowering properties of Psyllium can be attributed to its high fibre content and presence of beta-sitosterol (a phyto-chemical).

10 Tips for a Healthy Heart

A strong heart is a result of healthy lifestyle choices. Be active and stress-free.

Today’s fast-paced life and workplace pressures escalate stress levels, taking a toll on one’s heart. We must realize that the healing power of body decreases when under stress, leading to many complications like hypertension and poor immunity. Today, even youngsters are prone to heart ailments. So, it’s very important to stay healthy and manage your stress levels by understanding the risk factors – high cholesterol levels, stressful lifestyle, smoking and lack of exercise – following simple changes in lifestyle.

Avoid Smoking

Smoking reduces life expectancy by 15-25 years. If you are a smoker, you are twice more likely to have a heart attack than a non-smoker. The moment you stop smoking, the risk of heart attack begins to reduce.

Cut down on salt
Too much salt can cause high blood pressure, which increases the risk of developing coronary heart disease.

Watch your diet
Try to have a balanced diet. Eat fresh fruits and vegetables, starch foods such as wholegrain bread and rice.
Monitor your alcohol
Too much alcohol can damage the heart muscle, increase blood pressure and also lead to weight gain. Avoid intake of alcohol or at least limit it to one or two units a day, gradually decreasing the consumption.

Get active
At least aim for 30 minutes of moderate exercise a day. Keeping yourself fit not only benefits the heart but also improves mental health and well-being.

Monitor your BP, blood sugar and cholesterol levels
Routine medical check-ups will ring an alarm, if you need medical help.
Manage your waist
Cholesterol deposition in blood vessels begins in the first decade of life. Carrying a lot of extra weight as fat can greatly affect your health. Make small but healthy changes in your diet.

Manage your stress level
If you find things are getting on top of you, you may fail to eat properly, smoke and drink too much. This may increase your risk of a heart attack. Practice yoga/meditation. Take a vacation.

Check your family history
If a close relative is at risk of developing coronary heart disease from smoking, high BP, high cholesterol, lack of physical activity, obesity and diabetes, then you could be at risk too.

Laughter is the best therapy
Laughter anytime will work wonders for you. It is an instant way to unleash the pressure and it makes you feel light.