Category: General

Cardiovascular diseases affect countless lives globally and is a significant concern that emphasises the importance of prioritising heart health. Regrettably, there persists a common misconception that heart disease primarily affects men, leading to a concerning trend in women disregarding symptoms and neglecting their heart health.

According to statistics from the National Heart, Lung, and Blood Institute, cardiovascular disease is the primary reason for more female deaths than all types of cancers combined. Despite these alarming figures, only 44% of women are aware that heart disease poses a major risk to their health. In this article, we shall focus on the importance of women’s heart health and the necessary steps that should be taken for the prevention of heart diseases in women.

What are the common symptoms of heart problems in females?

1. Chest pain: Pain or discomfort in the chest is the most common symptom of heart disease in both men and women. However, women are also likely to experience pain or discomfort in their upper back, neck, jaw, throat, or stomach.
2. Shortness of breath: Women with heart disease may experience shortness of breath during routine activities or even at rest.
3. Fatigue: Constant tiredness and extreme fatigue for no apparent reason, is a symptom associated with heart disease in women.
4. Sweating: Most women with heart ailments tend to experience excessive sweating without any physical exertion.
5. Nausea or vomiting: Sudden nausea or vomiting with no specific cause is seen as another symptom of heart disease in women.
6. High blood pressure: Having high blood pressure raises the likelihood of developing heart disease, stroke, and premature mortality. (source)

Why is it important for women to look after their heart health?

Despite heart disease being one of the leading health concerns for women, it often goes unnoticed and underestimated. While breast cancer receives significant attention, it may come as a surprise that heart disease is actually seven times deadlier. Here’s why it is important for women to take good care of their heart:

1. Empower yourself with knowledge: 

Prioritise your heart health as a woman by understanding the unique risks and symptoms associated with heart disease. Keep your blood pressure in check, as uncontrolled blood pressure can lead to kidney failure, heart disease, stroke and even dementia. It’s important to monitor and keep it in check. Do keep in mind to schedule regular check-ups to monitor your heart health and undergo necessary screenings. 

2. Nurture your overall well-being: 

A healthy heart is the foundation for overall well-being. When you prioritise your heart health, you enhance your vitality, energy levels, and overall quality of life. It enables you to engage fully in daily activities, pursue your passions, and enjoy your life to its fullest potential. Heart disease becomes more prevalent with age, particularly after menopause in women. Post menopause women produce less oestrogen, once it loses the protective function of oestrogen, the susceptibility of health conditions increases. Recognising these risks can help women take proactive measures to protect their heart health.(source)

3. Preventive measures for a long and active life: 

By adopting a heart-healthy lifestyle, can help you reduce the risk of developing heart disease and the complications associated with it. Familiarise yourself with your family history of health conditions including age of diagnosis and regularly go for health check-ups. Regular physical exercise, maintaining a balanced diet, managing stress, and reducing consumption of alcohol and tobacco products are suggested steps towards long-term heart health. You can try opting for a healthy diet by including foods, such as whole grains, fruits high in fibre, fatty fish and nuts in your diet. (source) 

4. Impact on other aspects of health: 

Women undergo many life phases like menarche, pregnancy, lactation, and menopause, which can give rise to many bodily changes. Pregnant women with elevated blood pressure face a twofold increased risk of developing heart disease in the future compared to pregnant women. Women should thus be mindful of their overall health. Heart diseases can often be prevented by making certain lifestyle changes.

5. Be an inspiration for future generations: 

By taking care of your heart, you set a positive example for your family, friends, and future generations. Inspire others to prioritise their cardiovascular health by demonstrating the importance of making conscious choices and adopting healthy habits.

What measures can women take to reduce the risks of getting heart disease?

1. Eat a healthy diet: 

Women can maintain their heart health by following a well-balanced and nutritious diet. Try to include fruits, vegetables, whole grains, protein and healthy fats in your diet. Leafy vegetables such as spinach are packed with vitamins A, C and K which help reduce inflammation. Fruits such as guava, aid digestion and reduce the risk of cardiovascular diseases. Beans, a great source of plant protein, has several anti-inflammatory benefits and improves overall health. Oatmeal is a good source of vitamins and fibre being good for health. The oil you use to cook your food also plays a crucial role in promoting better heart health and overall well-being. When consumed in moderation and as part of a balanced diet, these healthy fats which have the right balance of MUFA and PUFA, can help lower “bad” LDL cholesterol levels and Total/HDL ratio. This, in turn, can reduce the risk of developing cardiovascular conditions.  You can include oils such as Saffola Gold in your diet, to keep your heart healthy.

2. Exercise regularly: 

Including physical activity in your daily life can lower the risk of heart disease by improving heart health, lowering blood pressure, and maintaining a healthy weight. Alternating between cardio, resistance exercise, yoga, and walking 3-4 times a week which can help you achieve a physically active goal. You can consider resistance exercise, also known as strength training, which involves making your muscles work harder through activities such as lifting weights or using resistance equipment. It improves muscle strength, making everyday tasks and aerobic exercises easier. Aim for two to three sessions per week with adequate rest in between sets. As we age, resistance training becomes especially important for maintaining muscle strength. A simple walk for 20 minutes has also shown to be beneficial for heart health. 

3. Manage stress effectively: 

As modern women, we often find ourselves wearing multiple hats, from excelling in our careers to caring for our families and maintaining a harmonious household. Balancing these responsibilities can be challenging and sometimes overwhelming, leading to increased stress levels. Chronic stress can increase the risk of heart disease by elevating blood pressure and cholesterol levels. Women should incorporate stress-reducing practices like meditation, yoga, regular physical workouts and breathing exercises to mitigate the impact of stress on heart health.

4. Get enough sleep: 

Lack of proper sleep can increase the risk of heart disease by raising blood pressure levels and affecting metabolism. Try to prioritise getting sufficient sleep of seven to nine hours every night to reduce the risk of weight gain and high blood pressure.

To conclude, it is vital that women take good care of their heart health, and not fall for myths that claim heart disease to be a man’s issue. It is a significant concern, and it is necessary to take preventative measures and live a mindful life. Precautionary measures, such as maintaining a healthy diet, regular exercise, and reducing alcohol and tobacco consumption, can go a long way in keeping your heart healthy.

If there’s one place in Indian households where the reusing practice happens without fail, it’s the kitchen! We do everything we can to minimize wastage and costs in the kitchen. So, reusing cooking oil is like a natural instinct for us. 

Oil is an expensive commodity and therefore it isn’t practical to throw it away after a single use. For this reason, most restaurants, office canteens, and street food vendors also reuse cooking oil.

However, after a point, reusing cooking oil can be hazardous to health. It is important for us to understand the potential health risks of this common practice to be able to lead a consciously healthy lifestyle:

Health Hazards of Reusing Cooking Oil

Reusing cooking oil can pose several health hazards. Here are some of them:

 

• Decreased Nutritional Value: Reusing cooking oil can degrade the beneficial components of the oil which further reduces the nutritional quality of the food.
• Reduced Flavour: Reusing cooking oil can also reduce the flavour of the food, making it less palatable and pungent.
• Increased Risk of Health Problems: Reusing cooking oil can lead to generation of harmful compounds which can be deleterious to health. Regular usage of such oils can pose serious health issues like cardiovascular diseases or even cancer.

It is recommended to use fresh cooking oil for each cooking session to avoid these health hazards.

Reused Cooking Oil is Dangerous: Why & How to Avoid it

The most common issue that arises with reusing cooking oil is that the oil gets deteriorated,  turns rancid or spoiled. Such oils have a foul smell, flavour and may also contain certain harmful by-products. 

Reusing cooking oil can affect the smoke point of oils, as well as lead to the production of harmful by-products. Hence, to avoid health problems, it is essential to be aware of the smoke points of different oils. The smoke point is the temperature at which an oil begins to emit smoke, indicating that it is no longer suitable for cooking. When deep-frying, it is recommended to use oils with high smoke points, such as, rice bran oil, safflower, corn, and groundnut oils. However, it is also important to avoid overheating any oil, as this can lead to a reduced smoke point. By using fresh oil for cooking and avoiding overheating, you can help ensure that the food you eat is both safe and healthy.  

When To Stop Using A Cooking Oil (source)

If you’re wondering how you will know when it’s time to discard the oil, you can look for signs of foul odour or taste. Moreover, if the oil has turned dark and thick, it is visible that the oil has deteriorated and is low in nutritional value and it is time to discard it.

If you’re looking for a cooking oil that has a high smoke point, you can opt for Saffola Gold.  With a high smoke point, Saffola Gold can be used for deep frying items. However, reheating or reusing cooking oil is not advised as it can impact your health.

Things to be Mindful of While Re-using Your Cooking Oil  

So, here are a few points to remember when storing or reusing oil:  ways you can extend the lifespan of your oil: 

• Heat the oil only for as long as required. Fry the items as quickly as possible and avoid letting the oil heat on a low flame while carrying on with other activities.
• Avoid storing frying oil in iron or copper utensils as they quicken the deterioration process. 
• Ensure to strain the oil of any food particles before storing it. 
• Store oil in an airtight, preferably amber-coloured, inert container in a cool, dry place since oil is sensitive to heat, light, and oxygen.

When it comes to finally discarding the oil, avoid draining it down the sink as oil severely pollutes water. An effective method to dispose of cooking oil is to solidify it. The oil will take approximately 24 hours to freeze, making it easy to discard in the trash bin.

Despite being a common practice in most households and kitchens, people are unaware of the health risks they are exposed to as a result of reusing cooking oil. We hope this article provided you with the information you were looking for and will help you lead a healthier lifestyle!

Are you looking for delicious ways to boost your heart health? Incorporating foods rich in monounsaturated (MUFA) and polyunsaturated (PUFA) fatty acids can help improve overall health including heart health.

In this blog, we’ll introduce nutritious foods and oils that are loaded with these healthy fatty acids, and show you how to easily incorporate them into your daily diet. From creamy avocados, and crunchy nuts to healthy non-tropical oils, you’ll find plenty of inspiration to help you maximise your heart health with these MUFA and PUFA-rich foods. So, let’s dive in and get started!

What are MUFA and PUFA?

Monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs) are types of unsaturated fatty acids that are beneficial for several functions and especially heart health. MUFAs and PUFAs help lower levels of bad cholesterol (LDL- C) in the blood, reduce inflammation, and improve blood vessel function. Including foods and oils in your diet which are rich in MUFAs and PUFAs benefits you by helping lower the risk of heart disease and help maintain cardiovascular health. According to ICMR/NIN, 2020, replacing saturated fatty acids with polyunsaturated fatty acids followed by monounsaturated fatty acids is beneficial for heart health.

Maintaining a healthy heart is essential for leading a long and active life. While balanced diets and adequate exercise are crucial factors in heart health, the type of fats we consume can also play a significant role. Monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA) are known for their heart-healthy benefits, and incorporating foods and oils rich in these fats into your diet can help manage and improve heart health.

5 MUFA and PUFA-Rich Foods:

Here are 5 MUFA and PUFA-rich foods that you can include in your diet to maximise your heart health:

• Nuts

Plain nuts, such as almonds, walnuts, and pistachios, are rich in MUFAs and PUFAs, making them heart-healthy snack options. Nuts are also rich in fibre, which on regular consumption, helps lower cholesterol levels in the blood. Walnuts are rich in Omega-3 fatty acids and help reduce inflammation and improve heart health. Almonds are rich in healthy unsaturated fatty acids and exhibit antioxidant and anti-inflammatory properties, hence benefitting the heart and overall health. Pistachios contain protein and antioxidants such as Vitamin E, regulating cholesterol levels. Raisins offer fibre and iron, supporting digestion and oxygen circulation in the blood. You can enjoy them as plain snacks, in salads, smoothies, or baked goods for added nutrition. 

However, keep in mind that nuts are also high in calories, so be mindful of portion sizes. Consuming merely a handful of nuts early in the morning is beneficial. Soaked raisins and almonds help destroy compounds that lower the absorption of nutrients.   30 grams of nuts a day is good enough to ensure adequate protein. (ICMR NIN, 2020 (source). 

• Seeds

Seeds, such as flaxseeds, and chia seeds are rich in omega 3 PUFAs, making them a great addition to your diet to support heart health. They are also rich in fibre and antioxidants, which help reduce inflammation and protect your cells from damage. Seeds such as chia and flaxseed are not only rich in essential nutrients but also contain natural antioxidants. These antioxidants, including polyphenols and lignans, contribute to their heart-healthy properties.  (source)

• Soybeans

Soybeans are a rich source of MUFAs and PUFAs, making them heart-healthy food. Soybeans are a particularly good source of omega-3 fatty acids. Omega-3 fatty acids, such as alpha-linolenic acid (ALA) have been associated with reducing the risk of heart disease, improving brain function, and supporting overall well-being. 

Write about the Benefit of omega 3. 

Soybeans, whether in their whole form, as soya nuggets, tofu, or soy milk are also rich in protein, fibre, and antioxidants, which help reduce inflammation and protect your cells from damage. Soybeans are a plant source of protein, being naturally free of cholesterol. Tofu is naturally low in saturated fat which makes it an amazing ingredient to include in your diet to lower any risk of heart disease. This nutrient-rich food is a good source of fibre too and helps you keep your diet in check and gives you a healthy gut. Add soybeans to your salads, stir-fries, or soups to maximise your heart health.

 

4. Fatty fish

Fatty fish, such as salmon, tuna, sardines, and mackerel, are excellent sources of omega-3 fatty acids, a type of PUFA. Omega-3s are known to reduce inflammation, lower blood pressure, and decrease the risk of heart disease. Aim to eat fatty fish at least twice a week to maximise your heart health.

5. Avocado

Avocado is a rich source of MUFAs, making it a great addition to your diet to support heart health. It is also rich in fibre, potassium, and antioxidants, which help lower blood pressure, reduce inflammation, and protect your cells from damage. Add avocado to your salads, sandwiches, or smoothies to maximise your heart health.

Unlock the Heart-Healthy Power of MUFA and PUFA with These 5 Oils

 

• Peanut oil:

 Indulge in the goodness of peanut oil, abundant in heart-friendly MUFAs. With a high smoke point, it’s perfect for frying, and its vitamin E content adds an extra layer of heart protection. (source)

 

• Flaxseed oil: 

Packed with PUFA and alpha-linolenic acid (ALA), flaxseed oil works wonders in reducing cholesterol levels. Give your heart a boost with this essential fatty acid powerhouse.

 

• Sesame seed oil: 

Elevate your dishes with sesame seed oil, rich in both MUFA and PUFA. Its delightful nutty flavour makes it a perfect addition to salads and stir-fries while nourishing your heart.

 

• Soybean oil: 

Opt for soybean oil, low in saturated fat and is high in PUFAs, especially omega-3 fatty acids. Enjoy the benefits of this versatile oil while cooking, knowing you’re making a smart choice for your heart.

 

5. Safflower oil: 

It comes in two forms, one high in Oleic Acid and the other high in Linoleic acid. The Oleic Acid variety is rich in mono-unsaturated fatty acids, making it ideal for deep frying. On the other hand, the Linoleic variety is more suitable for dressings. Research suggests that consuming eight grams of Safflower Oil daily can have positive effects on health. 

 

6. Rice Bran oil

It is an excellent source of poly- and mono-unsaturated fats, also known as the “good fats”. It has a good balance of MUFA & PUFA with natural antioxidants including oryzanol, tocopherol and tocotrienol that helps improve immunity. Rice bran oil can be used as a cooking oil for deep-frying or stir-frying.

 

Saffola Gold – For a Good Balance of MUFA and PUFA  

Saffola Gold is a remarkable choice to achieve a balanced intake of MUFAs and PUFAs. This unique blend of sunflower and rice bran oil combines the goodness of both oils, ensuring a favourable balance of fatty acids for optimal heart health. Thanks to Saffola Gold‘s dual-seed technology, you can enjoy the benefits of MUFA and PUFA in one oil, promoting better nutrition through healthy fats. Make Saffola Gold a part of your balanced diet to support your heart and overall well-being.

 

The Takeaway

While these MUFA and PUFA-rich foods can provide health benefits, they should be consumed in moderation as part of a balanced diet. The Dietary Guidelines for Indians, NIN-ICMR recommends SFA must not be more than 10% of total calories/day, PUFA must be 8-10% of total calories/day and MUFA can be consumed by difference usually 10%/calories/day. 

A diet rich in healthy fats, along with whole foods like fresh fruits and vegetables, whole grains, and lean proteins, can help promote overall health and reduce the risk of chronic diseases.

Would like to learn more about MUFA and PUFA? Read on to What is MUFA and PUFA? Meaning, difference and importance.

In a fast-paced world like our own, it comes as no surprise that most people sometimes forget about their health amidst all their other tasks. Unhealthy processed foods high in fat, sugar, and sodium are more commonly chosen over fruits, vegetables and whole grains. However, it is important to make a note of the various foods that can help you maintain your heart health and live a healthy and happy life. 

 

Let us take a look at the various fruits, vegetables and whole grains that act as foods that are better for your heart health and are good for you and your body, helping you from the risk of diseases in the long run.

 

Which foods help lower the risk of heart disease?

 

The food you consume does so much more than just keep your stomach happy—it plays key roles in providing nutrients that your body requires for body functions and may also offer you various health benefits. 

Let’s look at some heart-friendly food options below: 

 

• Berries –

can be your heart’s best friend because they contain a number of antioxidants like anthocyanin and resveratrol that protect your heart against inflammation. According to a study,  blueberries contain anthocyanins that help in reducing biomarkers against non-communicable diseases by having a positive impact on plasma lipid levels and modulation of glucose metabolism. Consuming about 1/3rd cup of blueberries has shown beneficial effects.  Consumption of berries can also help you maintain systolic and diastolic blood pressure. (Source)

 

• Walnuts–

are a good source of alpha-linolenic acid (ALA), which is an omega-3 fatty acid that has been linked to a reduced risk of heart disease. Including walnuts in your diet can help lower cholesterol levels, reduce inflammation, and improve overall heart health.  (source)

 

• Salmon–

is a fatty fish that is a good source of omega-3. This healthy fat has various antioxidant and anti-inflammatory properties. It can work wonders for your heart and is one among many foods that can help lower the risk of heart disease. Toss it in a pan with a few veggies and add some Saffola Gold to cook it for the perfect heart-healthy meal.

 

• Tofu –

is a nutritious plant-based protein that can make a great addition to your meals, especially if you’re looking to support heart health. Made from soybeans, tofu is rich in protein, fibre, and minerals that can help protect your heart from disease. Diets high in plant-based proteins like tofu can help lower cholesterol levels and reduce the risk of heart disease. (source)

 

• Garlic–

can also work wonders for your heart. It helps in reducing blood pressure and has a compound named allicin that is known to have therapeutic effects. 

 

Food Habits That Help Reduce the Risk of Heart Ailments

 

Maintaining good health is all about adopting the right food habits. Here are a few food habits that can take care of your heart. 

 

• Never skip the first meal of the day aka breakfast.  A filling breakfast like oats topped with fruits and peanut butter, omelettes and chapati or dosa is a good way to start the day. A nutritious breakfast is the most important meal of the day.  Combine unsweetened Greek yoghurt with a sprinkle of chia seeds, a handful of mixed berries, and a drizzle of honey for a nutritious and satisfying morning meal packed with protein, fibre, and antioxidants.

 

• Add more nuts to your diet because they are a good source of healthy fats and fibre hence, may be beneficial for the heart. However, consume them in moderation because they are high in calories.  

 

• Try various salt alternatives: High salt intake increases blood pressure and can increase the risk of heart disease. Use less salt in foods in cooking and preferably no salt at the table, control the consumption of processed foods high in salt, choose low-sodium salt alternatives and season your food with herbs, citrus and spices instead. 

 

• Hydrate regularly with water. Water helps regulate blood pressure and prevent dehydration, which can stress your heart. Aim to drink at least 8 glasses (2L) of water a day and limit your intake of sugary drinks.

What is the best natural food remedy for your heart?

There isn’t just one thing that can take care of your heart, but rather a mix of multiple things that will help you with good health. Ginger is known for promoting heart health as it has anti-inflammatory and antioxidant properties. It can help in preventing blood clots and improve blood circulation. Controlled (2 cups per day) consumption of green tea also has a number of benefits for your heart, right from weight loss to healthy blood vessels. Chia, pumpkin, and sunflower seeds are good for heart health as they are all rich in heart-healthy nutrients like fibre, vitamins, and minerals.  Just as you’ve been told since childhood, leafy vegetables have a number of minerals and fibres that can protect you from the risk of several diseases. 

Are eggs part of a heart-healthy diet?

Eggs are a versatile and nutritious food that can offer many benefits when consumed in moderation. With a high protein content and a good quality of protein, they can provide a balanced breakfast option that supports overall heart health. Therefore,  if you’re looking to support your heart health, incorporating eggs or egg whites into your diet in moderation can be a great option.

 

4 Ayurvedic foods that can help lower the risk of heart disease:

• Ashwagandha: 

This adaptogenic herb helps reduce stress and anxiety, which may help with better heart health. Ashwagandha has been shown to support heart health by lowering cortisol levels and improving overall cardiovascular function. (source)

 

• Arjuna:

Arjuna is a powerful Ayurvedic herb known for its cardiovascular benefits. It helps strengthen the heart muscles, improve circulation, and maintain healthy blood pressure levels. (source)

 

• Ghee: 

Clarified butter, or ghee, is a staple in Ayurvedic cooking. It is believed to improve digestion and nutrient absorption, which indirectly benefits the heart. Make sure to consume in moderation. (source)

 

• Triphala: 

Triphala, a combination of three fruits – Amalaki, Bibhitaki, and Haritaki – is revered in Ayurveda for its cleansing and rejuvenating properties. It aids in digestion, detoxification, and maintaining overall cardiovascular wellness. (source)

Conclusion

There isn’t one food or lifestyle habit that opens the door to a healthy heart. Your heart health depends on numerous factors—the quality and quantity of food you consume, the habits associated with your eating and mindful exercise. All three act in tandem while determining your heart health. Daily fruit servings can undoubtedly have a number of benefits for your heart. 

 

Consume healthy oils like Saffola Gold to get a good balance of MUFA and PUFA in your daily nutrition. Saffola Total has been clinically shown to reduce cholesterol levels and keep your heart safe and sound. Last but not least, consume everything in moderation and your heart will thank you for the care years later.

It’s no secret that the food we eat plays a vital role in our overall health and well-being. When it comes to our hearts, we need to be extra cautious about our lifestyle choices. However, that doesn’t mean we have to compromise on the taste of the food we eat or spend hours meal prepping in the kitchen. In fact, with just a few simple techniques, you can whip up delicious and nutritious meals that are good for your heart and your taste buds. 

 

In this blog, we’ll discuss five simple cooking techniques that will keep your heart healthy and happy. So whether you’re a seasoned chef or a beginner in the kitchen, let’s get cooking!

 

5 heart-healthy cooking techniques

1. Sauté/Stir-frying

For quick and tasty meals stir frying or sautéing vegetables is a quick and productive option. Throw your veggies in a frying pan or wok on medium heat, you can use a splash of Saffola Total, which contains oryzanol and other natural antioxidants that are proven to help manage blood cholesterol levels. Including green leafy vegetables in our diet is important, they contain fat-soluble vitamins. Try cooking them with a drizzle of oil to improve the absorption of these fat-soluble vitamins. 

1. Steaming

It is a healthy cooking technique that involves cooking food over boiling water. Steaming is particularly suitable for vegetables, seafood, and poultry, and is one of the healthiest cooking techniques as it preserves the food’s nutrients and flavour. Steaming vegetables helps retain the Vitamin C and minerals that may be lost through other cooking methods such as boiling or frying.

1. Baking

Contrary to popular belief, baking is considerably more versatile than just bread and cakes. Baking is a healthy cooking choice since the amount of fat involved is kept under control. It is a dry cooking method that uses a high temperature and helps in cooking the food uniformly. Baking is a time-saving alternative way of cooking as it enables you to prepare several dishes in one go.

1. Grilling

Cooking meals on a grill includes using an open flame or an oven. It is an excellent approach if you want to use less oil and fat while still maintaining the food’s flavour while cooking. According to research, lean meats and vegetables lower the risk of heart disease and other chronic illnesses if cooked on the grill. It is necessary to take appropriate safety measures when grilling-For instance, watch the temperature when grilling food to prevent the dish from charring.

 

1. Microwaving

There is much more to microwaving than just heating food. It is one of the go-to methods if you want to preserve the Vitamin C in your food. However, this only works if you don’t microwave your food for longer than 30 to 60 seconds at a time or heat it in a plastic container. Most of the nutrients are kept because microwave heating takes place over a shorter period of time. It’s risky to heat food in plastic containers because chemicals and other unidentified contaminants could leech onto the food.

 

Cooking techniques have a significant impact on the nutritional content of our food. While each cooking method has its benefits and limitations, here are some tips for healthy cooking that are worth remembering for optimal heart health.

 

Things to keep in mind while cooking

 

• Most of the time, we unknowingly tend to overcook our food. The cooking time should be kept to a minimum, as overcooking the food can destroy its nutrients and alter the colour and texture of the food. 
• Pressure cooking and microwaving are methods that you can opt for if you are looking to reduce your cooking time.
• Using minimal water while cooking can prevent the loss of water-soluble nutrients from your food. 

The Takeaway 

Eating healthy to keep your heart fit does not have to be bland and boring. By incorporating colourful fruits and vegetables, whole grains, legumes, and lean protein, along with healthy fats and oils, you can create a fulfilling and flavourful heart-healthy diet that’s also Instagram-worthy. So, get creative in the kitchen and prepare delicious meals using these simple cooking techniques to start your heart-healthy lifestyle journey.

Common/Table salt is a mineral composed of 40% sodium and 60% chloride. It is obtained from seawater and is used to impart taste to our foods. Sodium, in smaller quantities, is needed for certain body functions.  ICMR recommends the consumption of not more than 2000 mg/day of sodium and 5g of salt/day. Additionally, there are now types of salts available that differ from the traditional sea salt. Rock salt is not a mineral, but a rock obtained from salt mines which have chemicals with a salty taste. From table salt to rock salt, and everything in between, it’s important to understand the different types of salt and how they can affect our health. 

In this blog, we’ll explore the various types of salt and why it’s crucial to choose the right one for our overall health including the heart. Whether you’re a health-conscious individual or simply looking to improve your overall well-being, this blog will provide valuable insights and tips on how to make the best choice for your heart.

First, it is important to understand the different types of salt available for cooking. The most common types of salt include table salt, kosher salt, sea salt, and Himalayan pink salt. Each of these types of salt has its unique characteristics and uses.

 

Types of salt are:-

 

1. Table salt–

is the most commonly used and is typically the cheapest option. It is finely ground and is fortified with iodine, which is an important mineral required for regulating thyroid hormones. Double fortified salts are also available that contain both, added iodine as well as iron. Table salt is often used in cooking, baking and as a finishing salt.

1. Kosher salt-

is a coarse-grained salt that is mined from salt deposits. It receives its name since it is primarily used for the koshering process. In simple terms, it is primarily in the preparation of meat, as it helps to extract blood and impurities from the meat. Owing to its large size it is also commonly used as a finishing salt.

 

1. Sea salt–

is made from evaporated seawater and is available in a variety of coarseness levels. It is often used as a finishing salt and is popular in Mediterranean and Asian cuisine. Sea salt is minimally processed by evaporation of seawater and hence is also rich in minerals and has a unique flavour that sets it apart from other types of salt.

 

1. Himalayan pink salt–

is a type of rock salt that is mined from the Himalayan Mountains. It is known for its unique pink hue colour, which typically occurs due to the small amounts of iron oxide in it. Pink salt does not go through a rigorous refinement process, so the crystals seem larger than table salt and are made up of a certain amount of minerals like calcium, magnesium, iron and potassium. Owing to the large crystals, it is often used as a finishing salt. 

 

Now that we have a basic understanding of the different types of salt available, let’s discuss

Why it is important to choose the right type of salt for cooking–

 

• Affects your heart health 

Did you know salt plays an important role in your body? Salt typically contains sodium and chloride. Sodium is an essential nutrient that helps maintain normal cell function, fluid and electrolyte balance, and maintenance of optimal blood volume among a few functions.  Owing to its functions, it is important to consume adequate amounts of sodium. A high sodium diet of more than recommended amounts of 2000 mg/day or 5g/day of salt can lead to imbalance. The body uses sodium to control blood pressure, and managing sodium intake can reduce the risk of blood pressure, heart disease, stroke, etc. 

 

• Affects the taste of your dish 

One of the main reasons why it is important to choose the right type of salt for cooking is because salt can greatly affect the taste of your dishes. Different types of salt have different flavour profiles, and using the right salt can positively impact the dish, adding to a tastier meal. For example, using table salt in a dish that calls for sea salt can result in a dish that is too salty and lacks the unique flavour of sea salt.

Additionally, some types of salt have higher mineral content than others. Himalayan pink salt, for example, is known for its high mineral content and contains almost 50-80 trace minerals like calcium, potassium, iodine, iron, copper, zinc, and more, which can add unique flavour and health benefits to your dishes. Whereas, refined table salt does not contain all these natural minerals. The minerals are wiped out during the process of refining.

Using salt with a high mineral content can also make a difference in the overall nutritional value of your food.

 

6 Popular Salt Alternatives for Better Heart Health

Excessive salt consumption can add to high blood pressure and heart disease. Fortunately, various salt alternatives can be used to add flavour to your food while promoting better heart health.

 

• Herbs and spices:

 Using herbs and spices instead of salt can be beneficial for heart health, as a high salt intake has been linked to an increased risk of hypertension and cardiovascular disease.

 

• Vinegar:

 Vinegar can be a great substitute for salt as it adds flavour without increasing sodium intake. Consuming high amounts of sodium can lead to high blood pressure and other cardiovascular issues, so adding vinegar to a dish can be beneficial.

 

• Citrus juices: 

Citrus juices can add a zesty flavour to dishes. Additionally, citrus fruits are high in vitamin C, so adding citrus fruit as a garnish instead of salt to your dishes can be beneficial to your health. 

 

• Miso paste: 

Miso paste can add a unique and savoury flavour to dishes without adding too much sodium. Additionally, soy products like miso have high levels of plant-based protein and antioxidants adding to overall health.

In conclusion, choosing the right type of salt for cooking is more important than you might think. By opting for salts with lower sodium content and higher mineral content, you can enhance the flavour of your meals while reducing the risk of high blood pressure and heart disease associated with excessive salt consumption.

Looking for more such healthy nutritional tips? Read on to What Makes Cooking Oil Heart Healthy. 

Sources: 

https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/sodium-and-salt#:~:text=Eating%20less%20sodium%20can%20reduce,billion%20in%20health%20care%20savings.https://www.health.harvard.edu/blog/heart-failure-and-salt-the-great-debate-2018121815563

https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/sodium-and-salt

https://www.cardiovascularinstitute.com/why-is-salt-bad-for-your-heart/

https://health.clevelandclinic.org/how-does-salt-affect-heart-health/

The heart is one of the most vital organs in the human body, responsible for pumping blood and supplying oxygen to every part of our system. It goes without saying that keeping your heart healthy should be a top priority. However, with so much information on the internet, it can be challenging to decipher what is factual and what is just a myth.

In this blog, we will explore some of the common myths and facts about heart health, helping you understand the difference between fact from fiction and make informed decisions about your cardiovascular health. So, let’s dive in and learn more about how to keep your heart healthy!

• MYTH #1: Only older adults need to worry about heart health.

Fact: For decades it was believed that heart diseases can occur only at an older age. However, according to the Centre for Disease Control and Prevention, 2023, it is happening in younger adults more often. This is attributed to higher rates of obesity and high blood pressure in younger individuals. It is hence crucial to understand what the risk factors for obesity are and be mindful of them. A sedentary lifestyle, an unhealthy diet high in sugar, saturated fats, and sodium, low in proteins, and vegetables, and absence of physical activity, increased stress, and poor lifestyle choices make an individual susceptible to heart disorders and diseases in the future. It is essential to maintain a healthy lifestyle with regular exercise and a balanced diet. Also, early and routine check-ups and monitoring of heart health are essential.

• MYTH #2: Heart Disease occurring due to family history cannot be prevented

Fact: While family history plays a role in the risk of developing heart disease, modifiable lifestyle factors such as diet, exercise, and smoking significantly impact heart health. If you make the right choices and be mindful of your lifestyle patterns, you can manage your health even with a family history of heart disease.

• MYTH #3: If I manage my total cholesterol, I won’t get heart disease

Fact: High total cholesterol is a significant risk factor for heart disease, but it is not the only one. Total blood cholesterol is also synthesized in the body and plays different functions. However, several other factors can increase your risk of developing heart disease, including a sedentary lifestyle, obesity, smoking, high blood pressure, and diabetes. These factors are modifiable and can be worked upon. It’s essential to understand that these risk factors are interrelated and can compound one another, further increasing your risk of heart disease. By reducing smoking, maintaining a healthy weight, and engaging in regular physical activity, you can manage high blood pressure and diabetes, which further help reduce your risk of heart disease.

• MYTH #4: All fats are bad for the heart.

Fact: While saturated and trans fats should be limited in a heart-healthy diet, unsaturated fats, such as those found in higher amounts in vegetable oils, nuts, seeds, avocados, and fatty fish, are actually good for heart health. Saturated fatty acids should be limited since they may increase the LDL cholesterol (bad cholesterol) in the body and trans fats should be completely avoided. Tran fats are unhealthy fats because they not only increase levels of LDL or “bad” cholesterol but also decrease HDL cholesterol (good cholesterol). The LDL and HDL cholesterol have an impact on your overall heart health. On the other hand, according to ICMR-NIN, 2020, replacing saturated fatty acids with unsaturated fats, such as monounsaturated (MUFA) and polyunsaturated fats (PUFA), can have a positive impact on heart health. These types of fats, in adequate amounts, help decrease levels of LDL cholesterol and increase levels of HDL or “good” cholesterol, which helps remove excess cholesterol from the bloodstream.

WHO recommends the consumption of moderate amounts of fats and oils with an optimal balance of SFA, MUFA, and PUFA including omega 3 and omega 6 fatty acids. Blended oils like Saffola Gold have a good balance of MUFAs and PUFAs in a single oil, providing a good supply of both fatty acids which are highly beneficial for heart health. So no, not all fats are bad for the heart; it is all about which one you choose and in moderate amounts.

• MYTH #5: Exercise isn’t necessary for heart health if you eat a healthy diet.

Fact: While a healthy diet is undoubtedly essential for heart health, exercise is equally important. WHO recommends that adults engage in at least 150 minutes of moderate-intensity exercise per week, such as brisk walking or cycling, or 75 minutes of vigorous-intensity exercise, such as running or playing sports. By combining regular exercise with a heart-healthy diet, individuals can significantly improve their overall cardiovascular health.

In conclusion, taking care of your heart health is essential for leading a long and healthy life. By understanding the myths and facts surrounding heart health, you can make informed decisions to protect your heart and reduce your risk of heart disease.

Remember that maintaining a healthy lifestyle, including a balanced diet, regular physical activity, and managing stress, can go a long way in keeping your heart healthy. It’s also important to be aware of the warning signs of heart disease and seek medical attention if you experience any symptoms.

 

You probably already know that a sedentary lifestyle, unhealthy eating habits, consuming alcohol, and smoking may all speed up ageing and illness. But have you ever wondered why?

 

The answer, in part, can be explained by free radicals.

 

Free radicals are formed either by metabolic processes occurring in the body or from external sources such as x-rays, ozone, smoking, air pollutants,  and industrial chemicals. Free radicals can cause damage to cell walls, cell structure and the genetic material of the cell and oxidise LDL cholesterol leading to heart attacks. Consuming antioxidant-rich foods preserve cell integrity and prevent damage to the DNA. Antioxidants are moleculesthat are known to protect our body from the harmful effects of excess free radicals by binding with oxidants. 

 

It is important to maintain a balance between free radicals and antioxidants. Foods high in antioxidants have been linked to reducing the risk of chronic oxidative stress-related diseases of the cardiovascular system, such as coronary heart disease and high blood pressure by scavenging free radicals and inhibiting oxidant formations. Antioxidants, especially flavonoids, help significantly reduce inflammation. It is therefore imperative to consume antioxidant-rich food every day to maintain heart health. 

 

In this article we will reveal 10 of the best antioxidant-rich foods to help you fight free radicals and maintain a healthy heart and other organs in the long run. 

 

1. Berries   

Berries are a powerhouse of nutrients. Fruits like strawberries, blueberries, and cranberries are rich sources of vitamins and fibre. Studies reveal that regular consumption of berries can help reduce inflammation and significantly reduce the risk of cardiovascular diseases.  Although all the fruits in this family have great health benefits, blueberries can be considered the best among antioxidant-rich foods. It is rich in a specific kind of antioxidant called anthocyanins which help manage complications like obesity and cardiovascular diseases.

 

2. Dark chocolate

If you want to up your antioxidant intake, consider adding dark chocolate (above 70% cocoa content) to your diet. Research says a single serving is also a source of antioxidants.  Dark chocolate has a high cocoa content, a rich source of flavonoids, which have been shown to lower inflammation levels, improve cardiovascular health and maintain normal cholesterol levels in the body. Make sure to not consume in excess and watch the sugar content of these chocolates. 

3. Beetroot

Beetroot contains high levels of antioxidants and anti-inflammatory polyphenols. They are rich in nitrates that directly impact the smooth functioning of the cardiovascular system. Studies reveal that regular consumption of beetroot juice can improve blood pressure levels, better cognition and help with overall health. Consuming beetroots as a salad before your meal can also be a good way to incorporate them into your daily diet.  

4. Spinach

Dark leafy vegetables are naturally rich in antioxidants, and spinach is one such good example. It is low in calories and contains many vitamins, minerals and fibres. This green leafy vegetable is packed with vitamins A, C and K, which have many protective benefits for the body.  Spinach contains lutein and zeaxanthin which have antioxidant and anti-inflammatory capabilities. 

5. Guavas

This delicious fruit is a rich source of antioxidants and essential vitamins such as vitamins A and C, lycopene and fibre. Studies reveal that different part of the plant exhibits different benefits. Guava improves blood flow throughout the body, improve digestion, reduce oxidative stress to the heart, and help reduce the risk of cardiovascular diseases. The nutrients in guava also have beneficial properties for the body. 

6. Beans

An essential member of the legumes family, beans are ranked high in the antioxidant food list. They contain a certain kind of antioxidant called kaempferol which has anti-inflammatory benefits. It is also rich in dietary fibre, which can come in handy in improving digestion and forming healthy intestinal micro bacteria. Beans are also good sources of plant protein, these have protective effects and improve overall health. 

7. Oatmeal

Among the healthier breakfast choices, oatmeal is packed with protein, dietary fibre, vitamins B, C, E and K and calcium. It is filling and nutritious and can be topped with nuts or vegetables of your choice, making it tasty.Studies show that oats are rich in antioxidants such as beta-carotene, polyphenols, flavonoids and chlorophyll. They scavenge free radicals, protect against cell damage and activate cell repair. Oats are a good source of soluble fibre – beta-gluten. Beta-gluten is beneficial for overall health helping with satiety and reducing cholesterol. A healthy oatmeal breakfast is a good way to incorporate oats into the diet. 

8. Pomegranates

Pomegranates are a rich source of many different antioxidants, including ellagic acids, gallic acids, anthocyanins, and ellagitannins.  The antioxidants in pomegranates, particularly polyphenols like ellagic acid and tannins, may help reduce inflammation in the body and lower cholesterol levels, which can help prevent heart disease. Pomegranates are a good source of dietary fibre, which is important for maintaining healthy digestion.

9. Turmeric

One of India’s most loved spice, made it to the top 10 antioxidant food list. Turmeric is also well regarded for its medicinal properties and contains vital components. Turmeric contains the antioxidant curcumin, which is anti-inflammatory and increases the body’s ability to produce antioxidants. It also helps in reducing oxidation in the body. Consuming turmeric along with pepper increases its bioavailability. Its anti-inflammatory property makes turmeric and milk a famous home remedy to cure a cold and cough in India.

10. Nuts

Last but not least, nuts are considered among foods high in antioxidants. Although they have a high fat and calorie content, they have many health benefits. Nuts contain healthy fatty acids that help overall health. Based on studies, regular nut consumption may have beneficial effects against certain chronic conditions.

 

Nuts contain many different carotenoids, phytosterols (plant steroids) and ellagic acids with strong antioxidant properties. Also, out of all the nuts, pecan and walnuts have shown the highest ability to scavenge free radicals. A handful of soaked nuts can be consumed first thing in the morning as part of a healthy diet. 

 

So, there you have it, a comprehensive list of the top 10 antioxidant-rich foods you must definitely add to your heart-healthy diet plan to improve your health and overall well-being. 

 

However, eating food that contains antioxidants is not enough; you should also use cooking oils packed with antioxidants. Saffola Total blended cooking oil has an advanced antioxidant system with the power of 5 antioxidants like Oryzanol, Tocopherol,  Tocotrienols, Phytosterol and Squalene. Its active antioxidant system fights free radicals and prevents oxidative damage exhibiting a protective effect on heart health.

Running is a great form of physical activity that can have many benefits for your overall health, including your heart health. It has proven to be supportive of your cardiovascular system. It is no secret that running is one of the most effective ways to stay fit and healthy. Regular running can help obtain better heart health by improving overall cardiovascular fitness. Let’s see how…

How is running good for your heart health? 

Here are some of the health benefits of physical activity for your overall health  

 

• Lowering blood pressure: Regular running can help manage your blood pressure, which is a good indicator of overall heart health.

 

• Reducing stress: Running can helpmanage stress and improve mental health, which can  help have a positive impact on heart health.

 

• Burning calories: Running can help you burn calories and maintain a healthy weight, which can also help protect your heart.

 

• Strengthening the heart: Running can help strengthen your heart and improve its function and can improve overall cardiovascular health.

 

• Improving cardiovascular fitness: Running can help improve your cardiovascular fitness, which is the ability of your heart and blood vessels to deliver oxygen to your muscles during physical activity. This can help you obtain better overall and heart health. 

What is the right amount of running?

 

The right amount of running for heart health depends on an individual’s age, fitness level and overall health. It is essential to start slowly and gradually increase the intensity and duration of runs. A beginner runner may start with two or three runs per week, with each run lasting 15-20 minutes. As the body adapts, the runner can gradually increase the duration and frequency of runs. Setting a routine helps in improving running fitness. It is crucial to stretch after a run. Stretch both legs 2-3 times and hold each stretch for 45 seconds. Make sure to train, rest, hydrate and follow a healthy diet to maintain good physical health. 

 

It is also important to consider the overall health status of an individual before engaging in intense or excessive running. Individuals with a history of heart disease or other underlying health conditions should consult with their doctor before starting a running program. Additionally, older adults and individuals with high blood pressure, high cholesterol, or other risk factors for heart disease should take extra precautions when starting a running program.

Is long-distance running good for the heart? 

Long-distance running is also good for the heart. It is important to start slowly, and then gradually increase the intensity, and know when to stop or consult a doctor before starting a long-distance running program especially if you are a heart patient. By following these guidelines, runners can enjoy the many benefits of running for overall and heart health while managing the risk of diseases including heart disease.

 

However, it is important to note that excessive running can lead to injuries and chronic fatigue, which can increase the risk of heart disease. Studies have also shown that excessive running (32 km a week) can lead to a condition called “athlete’s heart,” which is characterised by an enlarged heart and thickened heart walls. 

 

The Takeaway

In conclusion, running has numerous benefits that extend far beyond physical fitness. It can improve mental health, boost self-esteem, and increase longevity, among other things. Most importantly, running has a positive impact on heart health. However, it’s essential to remember that running alone is not enough to maintain a healthy heart. Also, it’s imperative to check with your healthcare professional on the amount of exertion basis the underlying physiological condition. A heart-healthy balanced diet full of nutrients is crucial to overall heart health. You can also opt for a heart-healthy cooking oil like Saffola Gold which has natural antioxidants that help build immunity and keep your heart strong.

So, lace up those running shoes and hit the pavement, but don’t forget to nourish your heart with ample amounts of nutritious foods and moderate amounts of heart-healthy oils like Saffola Gold!

Read more: Tips To Stay Healthy While Working from Home