It’s World Heart Day today and in the time and age when less body movement and eating mindlessly has become part and parcel of our lives, it has become very important to keep a check on your body as an unhealthy lifestyle is directly proportional to an unhealthy heart.
Do you know that adding a few food items in your daily item can do wonders for your heart and can give long-lasting benefits?
“Curcumin plays a very important role in protecting your heart from these cardiovascular diseases because the antioxidants in curcumin have been shown to attenuate adriamycin-induced cardiotoxicity and may prevent diabetic cardiovascular complications (sic),” Saurabh Arora, Inventor of SNEC30 and Managing Director at Arbro Pharmaceuticals Pvt. Ltd told Opoyi.
Are you wondering what is Curcumin? Well, it is the active compound found in turmeric that can prevent and hinder the diseases of the heart and cardiovascular system.
“Typically the turmeric found in our kitchens has only about 3-5 percent of curcumin and would need to be taken in extremely large quantities to derive its benefits,” said Arora.
Apart from Curcumin found in Turmeric, adding a handful of nuts like almonds to your family and your daily diet is a good starting point as well.
“A 2015 study showed that snacking on 42 grams of almonds, daily, reduced the central adiposity (belly fat) and waist circumference that is well-established heart disease risk factors. The study also suggests that regular snacking on almonds helps in significantly lowering LDL cholesterol. Almonds are a great snacking option as they are a good source of protein and fiber that promote the feeling of fullness and also help in managing weight,” said Sheela Krishnaswamy, Nutrition and Wellness Consultant.
she also says that “For people who tend to counter stress with emotional
eating, it’s also a good idea to channel your thoughts into more mindful eating
when stress takes center stage.”
Namit Tyagi, Head Nutritionist and Co-Founder of New Delhi based Neuherbs, emphasized on adding healthy cooking oil rich in good (unsaturated) fat.
“Canola, olive, peanut, soybean, sunflower, mustard oil will work. Also add omega -3 in your diet like fish and other seafood (especially cold-water fatty fish, such as salmon, mackerel, tuna, herring, and sardines), nuts and seeds (such as flaxseed, chia seeds, and walnuts) and fruits and vegetables to your diet,” Tyagi told Opoyi.
He also insists on keeping a check on the label of your processed food for trans fat and saying no to the latter.
Lastly exercises too play a big role in keeping yourself fit.
“Aerobic exercise and resistance training are the most important for heart health. Aerobic exercise improves circulation, which results in lowered blood pressure and heart rate, Also, it increases your overall fitness. Aerobic exercise also reduces the risk of type 2 diabetes and, if you already live with diabetes, helps you control your blood glucose. Ideally, at least 30 minutes a day, at least five days a week,” Chandan Vishwakarma, MBBS, DNB (Physician) told Opoyi.
Brisk walking, running, swimming, cycling, playing tennis, and jumping rope are other sources of exercise that can do wonders.
“One must take out at least 30 minutes per day for 5 days in a week at least. You can do any form of exercise you like and If you can’t dedicate time at least change few things in daily routine like avoid elevators or escalators, walk short distances and try to walk 10,000 steps every day this can be easily monitored on a smartphone app,” Rahul Chabbria, Consultant Cardiology, Jaslok Hospital & Research Centre, Mumbai told Opoyi.