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Recipe

How Men Can Prevent Premature Heart Diseases

The rising number of cardiovascular disorders has become a concern in Indian society. What is even more concerning are the increasing episodes seen in the younger age group. Unfortunately, almost¬†52 per cent¬†of people get a heart attack before the age of 50. Known as premature heart attack, it affects men more than women.¬†Research¬†shows that it is partly due to our genetic disposition that Indians have narrower coronary arteries. Although genetics play a role in determining one’s cardiovascular health, the lifestyle choices can actually make a great deal of difference. Simple changes today can go a long way to care for your heart right now and in the future.

 

Let us look at precautionary measures that men can take to avoid premature heart diseases.

Manage Your Stress

Mental and physical stress have increased in today’s time. It‚Äôs possible your everyday life is so hectic that finding even 10 minutes of peace might sound impossible.¬†Workplaces have become highly competitive and demanding. You have to prove your worth constantly to bag your next promotion. By the time men reach their forties, they have to deal with the added pressure of changes – from having to constantly adapt to the new technology as well as the changing dynamics at their workplace and in their personal life .

 

Studies show that mental stress is one of the primary reasons for heart diseases. There are a few things you can do for your mental well-being. The easiest is to switch off for a few minutes from the external world daily. You can call it your me-time, and it should be the slot you spend with your thoughts. If there are any worries, try to manage them through stress-management techniques. It is easier said than done, but meditation can help you find that path. You can also practise mindfulness meditation, as research has shown it can significantly improve mental well-being.

As social media usage also grows, it is impacting real-life relationships, increasing the feelings of loneliness. This can lead to depression which research shows puts you at a greater risk for coronary heart disease. If you feel yourself being impacted by the same, try to cut back on the time you spent online and spend more time with your loved ones away from the screen. As the awareness of mental health is on the rise in India, you also have more options to seek care. It is advisable to consult a certified medical professional and seek counselling for your mental health.

Get More Exercise 

Physical activity is one of the most valuable gifts you can give to your heart. It makes your heart stronger, lowers blood pressure, and keeps your weight in check. It slows your resting heart rate, which means it has to work lesser to pump blood to other parts of your body.

Studies show that being overweight is also closely linked to heart health. Exercise will help you reach your optimal body weight. Finally, working out also releases feel-good hormones in your body, which can lower your stress. 

Eat a Balanced Diet

Food holds an important place in our life. It is something that people enjoy and try to find comfort in when they feel low. The last few decades have seen an increase in the availability of processed and junk food which is low in quality. Previously the food eaten daily would have been locally sourced and cooked at home and provide balanced nutrition. Now, there are shelves lined with processed foods in the markets and dining out at fast food joints has become more common. Although these foods taste good, they are often loaded with salt and sugar which negatively impact your heart and your overall health.

Excessive amounts of salt is a leading cause of hypertension and excessive sugar can be a concern if you have a family history of diabetes. Research shows that high blood pressure and diabetes can increase the probability of stroke.

To follow a healthy diet, have a balanced meal that includes all food groups. Include fresh fruits, vegetables, nuts, and low-fat dairy products. Another useful tip to keep your heart healthy is to use healthy edible oil. Using blended oils is one of the best ways to add a super dose of nutrition to your home-cooked meal. Blended oils are heart-healthy oils that are a combination of two oils and provide a more balanced intake of good fats. Saffola Gold is one such healthy blended oil with the goodness of rice bran oil and sunflower oil. Including it in your diet will enhance the nutrient quotient of your food.

Avoid Tobacco and Alcohol

According to studies, India has a high number of tobacco consumers and a majority of smokers were found to be men. Smoking tobacco can have a negative impact on your health in a variety of ways. Over the years, tobacco use is becoming less common but it is still one of the leading causes of potentially preventable health concerns. Research has shown that people who smoke have a higher likelihood of a heart attack, high blood pressure, blood clots, etc. Cigarette smoke has a dangerously high level of carbon monoxide. It prevents the heart from receiving the appropriate amount of oxygen for proper functioning. 

Similarly, long-term abuse of alcohol can weaken the heart muscle and impair its ability to pump blood.  In India, alcohol consumption is more common among men compared to women, varying from 23% to 74% in different areas. One needs to be wary of overconsumption of alcohol, as it can lead to serious  liver and heart problems. 

In the last couple of years, the prevalence of premature heart diseases has increased. Men are more susceptible because of risk factors in their lifestyles which often get ignored. By following the suggestions given above, you keep your heart healthier and reduce the chances of developing diseases. 

References

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1993956/ 

https://pubmed.ncbi.nlm.nih.gov/16169359/ 

https://pubmed.ncbi.nlm.nih.gov/27751732/ 

https://pubmed.ncbi.nlm.nih.gov/29946209/ 

https://pubmed.ncbi.nlm.nih.gov/31685171/ 

https://pubmed.ncbi.nlm.nih.gov/27757935/ 

https://pubmed.ncbi.nlm.nih.gov/29459239/ 

https://pubmed.ncbi.nlm.nih.gov/18983332/ 

https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0247226 

https://www.nhp.gov.in/healthlyliving/alcohol-use-disorder 

http://indianmhs.nimhans.ac.in/nmhs-results.php 

https://pubmed.ncbi.nlm.nih.gov/28808498/ 

https://pubmed.ncbi.nlm.nih.gov/28057245/ 

Categories
General

Recipes For a Heart-Healthy Christmas

With Christmas around the corner, it’s the most delightful time of the year and that calls for a delightful spread of all your favourite treats. 

But if we had to ask what the first thing is that comes to mind when we use the word ‚Äútreats‚ÄĚ, you‚Äôd probably guess something that doesn‚Äôt rank too high on the health meter.¬†

Maintaining a good balance between foods that are high in nutritional value but also those that satisfy your cravings is possible by choosing the right ingredients. We have the tendency to overindulge during the holiday season. However, overindulging in foods that are high in salt, saturated fat,and sugar can increase the risk of cardiovascular diseases. 

Let’s be clear, though. Eating healthy this Christmas season doesn’t have to mean giving up on a delicious feast altogether. Both can go together if we make a conscious effort to include heart-healthy ingredients in our meals. 

As your Santa, we’re presenting you with a full course of a heart-healthy foods list and recipes to make your Christmas even merrier:

Appetizer: Spinach Caesar Salad

Nutrient Metre: Romaine lettuce contains potassium and packed with antioxidants that can help maintain heart health. Spinach, too, contains antioxidants and potassium which helps manage heart-related problems such as blood pressure and diabetes

Ingredients: 

  • 1 romaine lettuce, shredded
  • 4 cups (1 L) spinach rinsed, shredded
  • 2 cups (500 mL) bread, shredded
  • 1 cup (250 mL) grated low-fat cheese
  • 1 egg
  • 2 garlic cloves, peeled
  • 1 lemon, juiced
  • 1 tsp (5 mL) Dijon mustard
  • 1 tbsp (15 mL) white vinegar
  • Salt as per taste
  • Pepper, freshly ground
  • 2/3 cup (160 mL) Saffola Gold Oil¬†

Preparation: 

Caesar Salad Dressing: 

 

  • Combine egg, garlic, Dijon mustard, vinegar, and lemon juice in a mixer and keep going until you have a smooth, running liquid. Add a touch of salt and pepper to taste. Top with Saffola Gold Oil and churn in the mixer on low speed. Set aside.

 

Caesar Salad: 

  • Set the oven to 350 ¬įF (180 ¬įC) and allow it to preheat.
  • Gather lettuce and spinach. Shred them into smaller pieces and toss them together in a salad bowl.¬†
  • Add grated low-fat cheese to the salad and lightly pour some Caesar dressing on it.¬†
  • Toss everything gently together and garnish with a final sprinkle of dressing.¬†
  • Brush a cookie sheet with Saffola Gold Oil and spread the split up bread pieces neatly on it. Bake for 10 minutes or until golden brown and let it rest.

Entrée: Baked Stuffed Mushrooms 

Nutrient Metre: Mushrooms, such as shiitake, are another great food source that has proven benefits in managing blood pressure and lowering bad cholesterol which can otherwise lead to the development of heart disease.

Ingredients: 

  • 400 grams shiitake mushroom
  • ‚Öď onions, chopped
  • 1 teaspoon garlic, chopped/ground into a paste
  • ¬ĺ teaspoon black pepper, crushed
  • ¬Ĺ basil, dried
  • ¬ľ oregano, dried
  • Low-fat cheese per taste¬†
  • Parsley or coriander for garnish¬†
  • Salt¬†
  • 1 tablespoon Saffola Gold Oil¬†

Preparation: 

Mushroom Base: 

  • Rinse and clean mushrooms well.¬†
  • Chop off the bottom of the stalks and keep aside, along with the mushroom caps.¬†
  • Slice every stalk into fine little pieces.

Mushroom Stuffing: 

  • Heat 1 tablespoon of Saffola Gold Oil in a pan and let the chopped garlic or garlic paste simmer in it for a few seconds on low flame.¬†
  • Add chopped onions and saute the mix on a low/medium flame until lightly golden or golden.
  • Next, throw in the finely chopped mushroom stalks. Stir the mix together and saute on a medium flame, until the moisture or water from the mushrooms is completely dried out.¬†
  • Now, season with crushed black pepper, dried basil, dried oregano, and salt.
  • Mix well and set aside to cool down.¬†

Combining the Two: 

  • Preheat the oven at 180 degrees celsius for 15 to 20 minutes.¬†
  • Using a small spoon, stuff each mushroom cap with the mixture and add some cheese.
  • Brush some Saffola Gold Oil on a baking tray and place the mushroom caps on it.
  • Bake at 180 degrees celsius for 15 to 20 minutes, until the mushrooms shrink and water starts to release from them.¬†
  • Let the cheese melt and allow the mushrooms to turn darker in colour.
  • Serve hot and garnish with parsley or coriander.

Entrée: Sweet Potato Casserole 

Nutrient Metre: Sweet potato contains antioxidants which helps to lower the risk of heart disease. Whereas pecans replace saturated fats with healthier fats and have essential nutrients.

Ingredients:

  • 4 cups sweet potato, cubed
  • 2 eggs, beaten
  • ¬Ĺ teaspoon salt
  • ¬Ĺ cup low-fat milk
  • ¬Ĺ teaspoon vanilla extract
  • ¬Ĺ cup packed brown sugar
  • ‚Öď cup all-purpose flour
  • 3 tablespoons butter, softened
  • ¬Ĺ cup pecans, chopped
  • Saffola Gold Oil¬†

Preparation: 

  • Preheat oven to 325 degrees F (165 degrees C).¬†
  • Cover a medium frying pan with water and place the sweet potatoes in it. Cook over medium-high heat until soft, then drain and mash the potatoes.
  • Take a large bowl and mix together the sweet potatoes, white sugar, eggs, salt, butter, milk and vanilla extract until smooth.¬†
  • In another bowl, mix brown sugar, flour, and butter until the mixture is coarse. Top off with the pecans.¬†
  • Add this mixture to the sweet potato mixture, and spread in a baking dish.
  • Bake for 30 minutes or until the topping is slightly brown.

Dessert: Christmas Fruitcake with Chocolate 

Nutrient Metre: Dark chocolate contains flavonoids that help lower risk of heart diseases. Berries and almonds are beneficial to heart health too. Blueberries contain nutrients that can help reduce cardiovascular diseases, whereas  almonds not only add the good omega 3 fatty acids but also help reduce bad cholesterol which is a key risk factor for coronary heart ailments. This makes for a recipe that’s not only a tasty delicacy but is also one of the more heart healthy cake recipes.

Ingredients:

  • 200g dark brown soft sugar or Jaggery
  • 100g unsweetend dark chocolate, chopped¬†
  • 1 tsp vanilla extract
  • 250g raisins
  • 250g blueberries
  • 100g dried cranberries
  • 100g dried sour cherries
  • 100g mixed peel
  • 200g self-raising flour
  • 100g ground almonds
  • 3 tbsp cocoa
  • 1 tsp mixed spice
  • 3 eggs, beaten¬†
  • 1 tbsp Saffola Gold Oil¬†

Preparation: 

  • In a frying pan, add the Saffola Gold Oil, jaggery, chocolate, vanilla and dried fruits and heat gently until the mixture becomes a smooth sauce.
  • Preheat oven to 150C.¬†
  • Spread a double layer of baking parchment in a baking tin and cover the outside of the tin with a few layers of newspaper and hold in place with a string.
  • Add the flour, almonds, cocoa and spice together in a bowl.¬†
  • Beat eggs and mix into the slightly cooled chocolate mixture from the pan, followed by the flour mixture.¬†
  • Pour out into the baking tin and bake for 1.5 hrs to 1 hr 45 mins.¬†
  • Keep aside to cool and serve when ready.¬†

‚ÄėTis the season for indulgent, heart healthy winter recipes and Christmas cheer. Here‚Äôs hoping you and your family enjoy a lavish meal together that warms your heart!

References: 

https://www.medicalnewstoday.com/articles/319725#possible-health-benefits 

https://www.bmj.com/content/346/bmj.f1378 

https://pubmed.ncbi.nlm.nih.gov/21666939/ 

https://www.medicalnewstoday.com/articles/270609#benefits 

https://www.sciencedirect.com/science/article/abs/pii/S0367326X10001358 

https://pubmed.ncbi.nlm.nih.gov/11520942/ 

https://lacanadacarecenter.com/15-health-benefits-of-sweet-potatoes-according-to-science/ 

https://pubmed.ncbi.nlm.nih.gov/11533266/ 

https://www.medicalnewstoday.com/articles/dark-chocolate 

https://www.ahajournals.org/doi/full/10.1161/JAHA.116.005162 

https://www.banglajol.info/index.php/BJMB/article/view/13428

https://www.sciencedaily.com/releases/2019/05/190530101221.htm 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5946253/ 

https://www.ajol.info/index.php/tjpr/article/download/149912/139441

Categories
General

Managing Heart Care For Seniors

As we get older, it becomes more and more important to take care of your health, especially the health of your heart.  In India, the latest statistics show that cardiovascular diseases are among the top causes of premature mortality among seniors, especially in women. However, the outlook is positive as many of the risk factors of heart disease are preventable. People are starting to become more health-conscious and trying to reduce unhealthy habits in their lives. Instead of focusing on crisis and intervention treatment when things go wrong, prevention can play an important role in keeping the heart healthy.  

Today, in this blog, we will talk about heart disease and we will also share simple tips for managing heart care for seniors. 

Age and Heart Disease

Your heart changes with age so as you grow older, the risks also increase. Your heart muscles can grow weaker, so your heart might not be able to beat as fast when you are physically active. Arteries can also become stiff, causing a condition called arteriosclerosis which can lead to high blood pressure (hypertension). However, heart disease doesn’t have to be a part of life. 

Tips For Managing Heart Care for Seniors

  1. Shop for Heart-Healthy Groceries 

When you shop for seniors, it’s essential to know which food has to be avoided and which is good for your health. Make sure you keep foods like fruits, vegetables, nuts and whole-grain items at the top of the list. Replace bad fats with healthier fats. One of the easiest ways to do this is by choosing blended cooking oil like Saffola Gold. This edible oil helps manages your cholesterol and it is also rich in anti-oxidants that fight free radicals. Free radicals contribute to oxidative damage, which leads to various heart diseases. Blended oils with a good balance of all 3 fatty acids are one of the best cooking oils options. Saffola Gold with dual seed technology gives you a good balance of healthy fatty acids like MUFA and PUFA in a single edible oil Рproviding you with better nutrition. 

  1. Maintain a Healthy Weight

Having a weight problem is another leading cause of heart disease in seniors. When extra body fat accumulates around the waist, seniors have more chances of developing strokes and heart disease. Extra weight raises blood pressure, triglyceride levels, and blood cholesterol while lowering healthy cholesterol levels. Regular aerobic exercise such as a 30-minute daily walk can help with weight management and reduce the risk of heart disease in seniors. 

  1. Stay active

Staying active isn‚Äôt just important for managing your weight. Physical activity can also provide you with protection against many health conditions including cardiovascular diseases. Regular exercise has been shown to provide long-lasting benefits for your heart within just a few months of including it in your routine. Plus, it is also great for your mental health, which is an added benefit for people of all ages. WHO recommends that you should do at least 150‚Äď300 minutes of moderate-intensity aerobic physical activity for a healthy lifestyle.¬†

  1. Manage blood pressure

High blood pressure puts extra pressure on the circulatory system. It can also damage the artery walls and build up scar tissue. With the increase in blood pressure, the smooth flow of blood and oxygen is affected and it causes the heart to pump even harder and wear out more quickly. To maintain blood pressure reduce the intake of salt and saturated fat foods.

  1. Quit Smoking

Smoking can lead to a variety of health issues and studies show that it also increases the risk of coronary heart diseases. Smoking may increase the risk of narrowed blood vessels which can lead to increased blood pressure. As the chances of developing heart diseases also increase as you get older, quitting smoking is one of the ways to lower that risk.  

  1. Cut out sugary beverages

Sugary beverages like soft drinks and packaged fruit juices are empty calories with little or unhealthy nutritional content. Their regular consumption contributes to diabetes and weight gain and both of these increase risk of heart problems. Instead of sugary beverages, go for healthier alternatives like coconut water, chaas, or just plain water.

  1. Do regular health check-ups

For seniors, regular health check-ups should be scheduled with the doctor as sometimes, heart diseases don’t have symptoms that are very noticeable. So, a health check-up should definitely be a proactive heart care measure that should be taken by seniors which can help catch any irregularities early and prevent complications. 

Symptoms of Heart Disease 

Proactive care can go a long way in caring for your heart. But it is also important to be aware of the symptoms of heart disease so they can be detected early. Pain or pressure in the chest should be a sign to get in touch with your doctor. But there are also some other symptoms of heart disease you should look out for, as per the U.S. Department of Health: 

  • Fluttering sensation in your chest
  • Feeling that your heart is skipping a beat or beating too hard, especially if you are also feeling weak¬†
  • A tingling sensation, pain, or numbness in your shoulders, arms, neck, jaw, or back
  • Shortness of breath when you‚Äôre active, at rest, or lying down
  • Pain in your chest during any physical activity that improves when resting¬†
  • Headaches, lightheadedness, dizziness, or confusion¬†
  • Cold sweats
  • Nausea or vomiting
  • Tiredness or fatigue
  • Swelling in the ankles, feet, legs, stomach, and/or neck
  • Reduced ability to be physically active or problems during day-to-day activities

If you are experiencing any of the above symptoms, it is important to get it checked by your doctor. 

Take these healthy yet simple suggestions to heart to keep your heart running smoothly for the long haul. Remember, you hold the power to make healthy choices and it’s never too late to begin your heart-healthy journey. 

Disclaimer:- This article is provided for education and information purposes only. It is not a substitute for professional medical care. All users should seek advice from a qualified healthcare professional for a diagnosis and answers to their medical questions.

References:

https://www.downtoearth.org.in/blog/health/india-s-burden-of-heart-diseases-study-says-elderly-women-more-at-risk-74993 

https://www.iipsindia.ac.in/sites/default/files/LASI_India_Factsheet.pdf 

https://www.nia.nih.gov/health/heart-health-and-aging 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3910023/ 

https://www.ncbi.nlm.nih.gov/books/NBK53012/ 

https://www.hopkinsmedicine.org/health/wellness-and-prevention/weight-a-silent-heart-risk 

https://www.cardiosmart.org/topics/older-adults-and-heart-disease/overview

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6304477/

Categories
General

5 Heart-Healthy Nuts for Inspiring Recipes

Do you love munching on nuts? A number of recipes include nuts as the core ingredients. In fact, they are also added as garnishing to make some dishes stand out. Nuts are great for your heart health.

 

 Studies show that incorporating the right amount of nuts which are rich in Omega 3 and fatty acids in your daily meals can decrease the risk of coronary heart diseases. A few nuts a day can help in managing your cholesterol levels leading to better heart health. You can have nuts in their natural form or mix them with your favourite meals to make them heart-healthy and flavoursome.

Which Heart-Healthy Nuts Can I Consume?

Try adding these heart-healthy varieties to delicious meal preparations to make eating nuts a healthy habit for yourself and the family.

Walnuts

Remember crushing walnuts during the winter months? Made up of healthy fats, walnuts rich in Omega 3 fatty acids help lower the bad cholesterol level in your body. They also decrease blood pressure and prevent the risk of cardiovascular diseases.

 

You can also make your festive recipes like walnut paneer kebabs and chicken made in a walnut curry even more healthy by cooking them in Saffola Gold oil.

Almonds

Almonds contain healthy fats. Daily intake of a few almonds can help lower bad cholesterol (LDL). They are great for heart health and also contain Vitamin E, which is essential to improve the body’s immunity.

 

You can add almonds to a host of recipes like upma and porridge. Prepare these recipes with Saffola Gold Oil, which is better for your heart, to jumpstart your heart healthy lifestyle in the best way possible.

Pistachios

Oxidised LDL (bad cholesterol) deteriorates heart health and can cause cardiovascular diseases at any given time. Pistachios have a unique nutriet and fatty acid profile. Adding pistachios to your daily eating habits can help reduce this significantly. These nuts are known to support healthy blood vessels.

 

Pistachios can find a place in any snack or beverage of your choice to boost heart health!

Peanuts

Peanuts are a great source of healthy fats. They consist of both monounsaturated and polyunsaturated fatty acids that are good for your heart health. You can consume them whole or add them to your favourite dishes. 

 

Satiate your chatpata cravings by using peanuts to make snacks like chaats tastier. You can also prepare fried peanuts using blended oils like Saffola Gold to make it healthier.

Cashew Nuts

In addition to containing vitamins like B6 and potassium that are good for heart health, cashew nuts are also rich in monounsaturated and polyunsaturated fatty acids (MUFAs and PUFAs). Studies have found that consumption of cashew nuts may help in lowering blood pressure in the body, promoting a healthier lifestyle.

 

Cashews also blend well with your favourite curry preparations and sweets. Enjoy a healthy indulgence with a flavourful taste! 

 

Bring out your inner chef and try these healthy nuts in your favourite meals. Add these nuts to one meal a day to ensure good heart health for you and your family.

Reference Links:

 

https://pubmed.ncbi.nlm.nih.gov/29800597

https://pubmed.ncbi.nlm.nih.gov/29641440/

https://pubmed.ncbi.nlm.nih.gov/24500935/

https://academic.oup.com/ajcn/article/88/3/651/4649223

https://pubmed.ncbi.nlm.nih.gov/30638042/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6573847/