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Imagine if there was a magic pill that could improve your heart health, reduce stress, and boost your overall well-being. It would be the talk of the town, right? Well, what if I told you that this magical solution doesn’t come in a pill form, but rather in a practice that has been around for generations – meditation.

Yes, you read that right. Meditation has been found to have several surprising benefits for heart health. As we navigate through the stresses and uncertainties of modern life, it’s becoming increasingly important to find ways to take care of our hearts, both physically and emotionally. And meditation offers a simple and accessible way to do just that. So, let’s dive in and discover why we need to make meditation a regular part of our everyday routine.

Meditate for a Healthier Heart –

When it comes to cardiovascular stress, practising meditation daily can benefit your heart in the following ways:

• Improve Heart rate variability (HRV): 

Heart rate variability refers to the variation in time between each heartbeat. A healthy heart has a high HRV, that is, the time lapse between each heartbeat is irregular and not steady, as it fluctuates in response to the body’s requirements.  Research has shown that practising meditation regularly can improve HRV by promoting the activation of the parasympathetic nervous system, which reduces stress and its related symptoms.   

• Reduce the risk of cardiovascular diseases: 

Meditation has been found to have a positive impact on several risk factors for cardiovascular diseases, such as high blood pressure, high cholesterol levels, and obesity. Studies have shown that meditation can help manage blood pressure by relaxing blood vessels and maintaining stress hormones in the body. Additionally, regular meditation practice can improve lipid profiles, decrease inflammation, and help reduce oxidative stress, all of which are important factors in the development of cardiovascular diseases. (source)

• Controlling cortisol levels: 

Cortisol is a stress hormone that is released by the body in response to stress. When cortisol levels are consistently high, it can lead to a range of negative health outcomes, including weight gain, high blood pressure, and an increased risk of heart disease. Research has shown that meditation can reduce cortisol levels in the body, which can have a positive impact on heart health. By reducing stress and promoting relaxation, meditation can help  manage cortisol levels and help reduce the risk of related health problems.

5 Forms of Meditation for Heart Health 

(source)

• Samatha meditation –

Samatha meditation is the process of calming the mind by engaging in mindful concentration while focusing solely on breathing, a picture, or an object.

• Vipassana meditation – 

Vipassana places a strong emphasis on breath awareness, tuning into the air as it enters and exits the nose. It lets you categorise your thoughts and sensations as they come to the mind, making mental notes as you follow things that catch your attention.

• Kriya Yoga – 

It is a method of concentration that helps you settle down and focus on one thing. Mantras, breathing exercises, and meditation on the chakras and spinal cord focus points are all included.

• Transcendental Meditation –

It takes an approach where each practitioner receives a unique mantra that they can use to help focus their thoughts inward. It is advisable to practice it twice for 20 minutes each to reap its benefits.

• Relaxation response –

This technique involves many facets, including breath monitoring and tracking, repeating a word, positive affirmations, or a prayer.  

A Guide for Beginners-

Choosing one form of meditation can be overwhelming. You can try this 20-minute meditation routine to begin with- 

• In a quiet environment, take a seat, close your eyes and start to breathe gradually.
• Starting with your feet, legs, and thighs, start to let the muscles of your body loose.
• Roll your neck to the left, then to the right, and shrug your shoulders.
• Say the word “peace” aloud or any words of affirmation to yourself after each breath.
• Don’t give up when your thoughts stray. Return to the pattern’s repetition.
• Continue for another 10 to 15 minutes.

Don’t Give Up

As a beginner, you might feel a rush of incoming thoughts, feel like zoning out now and then, or you might find it hard to visualise or feel some sensations in your body. But keep in mind that it could take some time to get into a habit and start experiencing the health benefits of meditation, you’ll soon be on your way to lead a better and more peaceful life.

It’s important for both men and women to be aware of their health. According to the World Health Organization, 2019, non-communicable diseases account for 66% of total adult deaths in India. and cardiovascular diseases are the leading cause of death due to NCDs (WHO, 2019).  The Global Burden of Disease study estimates age-standardised death from CVD as 272/lakh among Indians 

However, The British Heart Foundation (2022), estimates that globally more post-menopausal women (290 million) suffer from heart disease compared to men (260 million). Women often have different symptoms of heart disease than men and must look for the signs and symptoms carefully. They are exposed to more hormonal changes than men and they need to take care of their heart health more effectively and efficiently. 

As women, we don many hats – from being working professionals to being a mother, women are the centre of everyone’s world. While multitasking we often tend to neglect to look after our health. Be it physically or emotionally, we miss out on putting ourselves first. But with today’s fast-paced environment, we need to ensure we are doing our best, it is crucial that we look after ourselves in a much better way. 

If you are a working professional or a stay-at-home mother, you need to be aware of your heart health. Here are some tips for women to help improve and maintain their heart health. 

 

How do you know if your heart is healthy?

There are several ways to check if your heart is okay as a woman. Here are 5 key points to keep in mind:

• Monitor your blood pressure: High blood pressure is a significant risk factor for heart disease. It’s important to have your blood pressure checked regularly and work with your healthcare provider to manage it if it is high.
• Track your cholesterol levels: High levels of LDL (bad) cholesterol and low levels of HDL (good) cholesterol can increase your risk of heart disease. Have your cholesterol levels checked regularly and work with your healthcare provider to manage them if they are abnormal.
• Manage stress: Chronic stress can increase your risk of heart disease. Practice stress-reducing activities such as meditation, yoga, or deep breathing exercises.
• Hormonal changes: Hormonal changes that occur during menopause can increase a woman’s risk of heart disease. Women should speak with their healthcare provider about managing their heart health during menopause.
• Nutrient deficiencies: Women are sometimes at higher risk of certain nutrient deficiencies that can impact heart health. Due to menstruation, they lose out on iron stores. It’s hence, important to eat a balanced diet and speak with your healthcare provider about any necessary supplements.

In addition to the above factors, age also plays a role in heart health. As women age, their risk of heart disease increases. Regular check-ups with a healthcare provider and appropriate management of any risk factors can help maintain heart health as you age.

 Warning signs of a silent heart attack in women 

A silent heart attack, also known as a silent myocardial infarction (MI), is a heart attack that does not cause any noticeable symptoms. Silent MIs are more common in women and older adults, and they can be just as serious as heart attacks that cause symptoms.

Some warning signs of a silent heart attack in women may include

• Unusual fatigue: A silent heart attack may cause a feeling of extreme fatigue or tiredness that is not relieved by rest.
• Dizziness or light-headedness: Some women may feel dizzy or lightheaded during a silent heart attack.

How can you make your heart healthier?

 

• Exercise Regularly: 

Regular physical activity can help improve heart health by lowering blood pressure, total and LDL cholesterol and reducing stress. Aim for at least 30 minutes of moderate-intensity exercises, such as brisk walking, most days of the week. You can check out some of the Yoga asanas that help improves your heart health.

• Reduce smoking:

 Smoking is a major risk factor for heart disease, so it’s important to quit if you currently smoke. There are many resources available to help you quit, including medications, support groups, and online resources.

• Maintain a healthy diet:

 A diet rich in fruits, vegetables, whole grains, and lean protein can help lower the risk of heart disease. Avoid foods including oils that are high in saturated and trans fats, as well as added sugars and sodium. You can opt for Saffola Gold, a blended oil with antioxidants and a good balance of MUFA and PUFA which can help on your journey for a healthy heart. 

  Which foods are good for women’s heart health

• Fresh Fruits and vegetables: These s are high in fibre, vitamins, and minerals and can help lower blood pressure and cholesterol.
• Whole grains: These include whole wheat flour, oats, quinoa, brown rice and millets like jowar, bajra etc. They are high in fibre and can help lower cholesterol.
• Lean proteins: These include chicken, fish, tofu, and beans. They are low in saturated fat and can help lower cholesterol.
• Healthy fats: These include avocados, nuts, and seeds. You can also consume MUFA- PUFA-rich oil like rice bran oil, sunflower oil, olive oil or a multisource edible oil like Saffola Gold. They can help improve heart health. 

These are some of the foods that help prevent heart attacks in women.

Quick Heart Health Home Remedies for Women

• Garlic: Garlic contains allicin that has anti-inflammatory and antioxidant properties and may help lower blood pressure and cholesterol.
• Turmeric: Turmeric contains curcumin, which has anti-inflammatory and antioxidant properties. It may help lower cholesterol and reduce inflammation.
• Ginger: Ginger contains gingerols that have anti-inflammatory and antioxidant properties and may help lower blood pressure and reduce inflammation.
• Green tea: Green tea contains antioxidants called catechins that may help lower cholesterol and improve heart health. 

3 Ayurvedic Remedies for Women’s Heart Health

• Ashwagandha: Ashwagandha is an adaptogenic herb that can help reduce stress and anxiety. It has also been shown to improve heart function and reduce inflammation in the body.
• Arjuna:: Arjuna is a herb commonly used in Ayurveda for heart health. It is believed to support healthy cholesterol levels, improve heart function, and promote healthy blood flow. (source)The bark of the arjuna tree is typically used to make supplements or teas. It can be taken regularly as a preventative measure or as directed by a healthcare provider.
• Hawthorn: Hawthorn is a herb that has been used in Ayurvedic medicine for centuries to support heart health. (source)It can help improve blood flow, reduce inflammation, and lower blood pressure. Hawthorn can be taken as a supplement or in tea form.  

These home remedies to manage heart disease along with a heart-healthy diet plan and exercise can help you look after your heart health efficiently. 

Note: It is important to note that these tips should be used in addition to, not as a replacement for, medical treatment for heart disease. 

If you have heart disease or are at a risk for heart disease, it is important to see a healthcare provider for proper diagnosis and medical treatment. By following these tips and being proactive about your heart health, you can reduce your risk of heart disease and improve your overall health and well-being.

To know more tips about women’s heart health you can read on to – Heart Health Tips for Women.

It goes without saying that we live a stressful life. But are we effectively managing our stress? Feeling stressed all the time can also result in heart disease, high blood pressure, chest pain, or irregular heartbeats. And if you’re dealing with stress in unhealthy ways, such as smoking, overeating, or alcohol consumption – that makes matters worse! While stress is inevitable in our lives, what we do about it can make all the difference to our health and heart. 

While a healthy diet and exercise can improve heart health, managing stress and keeping our mental health in check can also contribute to a healthy heart. So, let’s look at the causes of stress and the strong link between stress and heart health. 

Stress: How the mind affects the heart

Any change that creates physical, emotional, or psychological strain can result in a stressful condition. Stress is a feeling of physical and emotional tension caused by the reaction of your body and mind to a threat or a challenge. 

Stress can raise inflammation in the body, which is connected to factors that might negatively impact  your heart, such as increased blood pressure and lowering “good” HDL cholesterol.

Stress can be of two types depending on the causative factors and these are called acute stress and chronic stress.

Acute stress is when you experience stress for a short period of time – for example, an argument with someone, a dog barking at you, or being stuck in a traffic jam. Our body is built to swiftly recover from short-term stress. For a brief time, your blood pressure, heart rate, breathing rate, and muscular tension levels may all soar. You recover to normal levels/calm down once the cause is eliminated. 

Chronic stress is when you’re experiencing high-stress levels for a long period of time. It is usually caused by long-term problems such as financial worry, unhappy marriages, or career issues. Chronic stress raises your resting heart rate, blood pressure, breathing rate, and muscular tension over time, requiring your body to work even more at rest to keep you functioning normally. Chronic stress occurring over a long time can lead to health problems in the future. 

Heart diseases caused by stress

While a certain amount of stress is beneficial to your health, chronically high-stress levels might increase your risk of severe heart conditions. When you’re stressed, you’re more likely to smoke, consume alcohol, or eat meals heavy in salt, sugar, and fat, all of which are unhealthy for your heart.

Here are the effects of high stress on your heart: 

• High blood pressure
• Increased inflammation in your body
• Increased cholesterol and triglycerides in your blood
• Irregular heart rate and rhythm
• Reduced blood flow to the heart

There is, however, some good news! Even though stress can contribute to heart disease, there are a few lifestyle choices that can help you live a longer and healthier life.

Overcoming stress and improving heart health together

You don’t want to turn a blind eye to your stress. Instead, you must concentrate on managing or strengthening resilience in the face of unavoidable stress.

So, if you’re wondering how to control stress, here are some tips! 

• Exercise, exercise, exercise!

We cannot “stress” this enough. Working out is one of the best ways to reduce stress levels andit also keeps your heart healthy! Working out releases happy hormones that can have stress-busting benefits. The workout can be of your choice including hitting the gym, swimming, yoga, cardio or weight training. However, a simple walk in nature can also do wonders for you!

• Practising Meditation 

 Meditation can help you have a healthier heart. Practising meditation for just 10 minutes can improve heart rate, decrease stress, lower blood pressure and calm your body and mind.

• Taking a well-deserved break 

Stress can build up in your body if you don’t address it. Take a break from your busy schedule and spend time with friends and family or even indulge in a hobby. Letting loose once in a while will give your body an opportunity to reset, repair, and cope with the stressors of daily life.

• Changing your diet 

As per research, “Eating a healthy diet can reduce the negative effects of stress on your body.” An unhealthy diet consisting of high amounts of sodium, sugar and fat will increase inflammation which is unhealthy for your heart.

When choosing ingredients to maintain a healthy diet it is important to understand the consequences on your body. 

For example, the kind of cooking oil you use can have a significant impact on your overall health. You can opt for a cooking oil like Saffola Gold which has a good balance of MUFA and PUFA which are healthy fats required for better nutrition. Additionally, it is rich in antioxidants that can help keep your heart healthy. Practising stress management is good for your heart and overall health. 

We hope these tips can help you on your journey to a stress-free life! That being said, if you find it difficult to manage your stress, do consult a doctor and get professional advice.

Christmas is indeed the most wonderful time of the year. It calls for some quality time with friends and family, while indulging in some delicious comfort foods and tasty treats. But do you often feel guilty indulging in your favourite Christmas foods during the holiday season?  Would you want to enjoy your favourite festive feasts guilt-free? Don’t worry, we’ve got you! 

Finding the right balance between tasty and healthy is possible. We can make yummy dishes that are good for us and our hearts by using heart-friendly ingredients in our recipes. How about making this holiday season the time we start our heart-healthy Christmas diet? 

We present to you 4 heart-healthy Christmas recipes so that you can have yourself a truly merry holiday season. 

1. Sweet Potato Crostini 

Ingredients: 

Base: 

• 1 sweet potato
• 1 tbsp Saffola Gold Oil
• Use salt as per taste
• 1 tbsp paprika

Stuffing 

• 1 avocado
• 2 tomatoes
• 1 red onion 
• 2 tsp Italian seasoning ( basil, rosemary, thyme)
• 1 tsp like Saffola Gold Oil

Instructions: 

• Slice strips of the sweet potato into ½-inch thickness.
• Heat 1 tbsp of Saffola Gold Oil in a large non-stick frying pan over medium-high heat. 
• Shallow fry the strips on each side until they are crispy and golden brown in colour. 
• Once done, place the strips on a tray and sprinkle salt and paprika on it. 
• Prepare salsa by chopping and dicing the avocado, tomatoes & onion.
• Combine them in a bowl with the Italian dressing and 2 tsp of Saffola Gold Oil 
• Top the strips with a generous amount of the salsa before serving. 

Heart Health Meter:  Sweet potato contains antioxidants that can help keep your heart healthy. Avocados are rich in monounsaturated fats that help lower the levels ofLDL cholesterol  (bad cholesterol) and keep your heart healthy. The sweet potato crostini is a twist on the classic bread crostini Christmas recipe.  

2. Italian stuffed mushroom

Ingredients 

• 12 whole portobello mushrooms
• ¼ cup finely diced onion
• 2 cloves garlic
• 3 tbsp finely chopped parsley 
• ½ cup breadcrumbs
• ¼ cup low-fat cheese
• ½ tsp oregano
• Salt 
• Black pepper 

Instructions: 

• Wipe off any dirt from the mushroom with a clean cloth but do not wash them with water. 
• Remove the stems from the mushrooms
• Heat a non-stick pan over medium heat and add 1 tbsp of Saffola Gold oil
• Add in the chopped onions, garlic, and parsley with salt. Cook and sauté for about 5-7 minutes till soft.
• In the meantime, preheat the oven to 180 ° C
• In a bowl, combine the sauteed onion mixture with breadcrumbs, low-fat grated cheese, oregano, salt, and black pepper. 
• Spread a little of Saffola Gold oil on the base of a baking dish and place the mushrooms on it
• Fill the centre of the mushroom with the filling and bake it at 180 ° C for 10-15 minutes, till it turns darker.
• Serve hot and garnish with cheese or parsley. 

Heart-health meter: Portobello mushrooms can help in lowering the risk of heart-related diseases. It is also rich in antioxidants and fibre but low in carbohydrates hence helping manage weight. Healthy Christmas snacks like the Italian stuffed mushrooms are going to be an instant hit at the Christmas party. 

3. Roasted Whole Cauliflower with Herbs 

Ingredients: 

• 1 whole cauliflower
• ½ cup fresh cilantro
• 4-5 garlic cloves
• 1 tbsp paprika
• 1 tbsp of tomato ketchup 
• 1 tsp lime juice
• 3 medium tomatoes (chopped into 4 quarters)
• 1 tbsp Saffola Gold oil 
• Salt and pepper to taste

Instructions: 

• Preheat oven to 200° C.
• Cut the leaves and trim the stem of the cauliflower and place it in a deep casserole dish
• Blend the cilantro, cloves, lime, tomato ketchup, paprika, Saffola Gold cooking oil, salt, and pepper in a mixer grinder till a coarse paste is formed. 
• Rub the marinade generously on the entire cauliflower head and add the tomato pieces to the casserole dish.
• Bake the cauliflower in the oven for 20 minutes at 200° C.
• Keep aside till cool 
• Chop into desired thickness and serve with the roasted tomatoes. 

Heart health meter: Cauliflower is a rich source of antioxidants that reduces inflammation which can protect the heart. It also has fibre that keeps cholesterol at a healthy level. Tomatoes too arerich in antioxidants and anti-inflammatory properties. The Roasted Cauliflower is a healthy Christmas dinner recipe that is easy to prepare. 

4. Oatmeal Raisin cookies 

Ingredients 

• 1 cup rolled oats 
• ¼ cup whole wheat flour
• ¼ cup raisins
• ¼ cup jaggery
• ¼ cup Saffola Gold Oil 
• ¼ tsp baking soda
• 1 tsp vanilla extract 
• 1-2 tbsp milk 

Instructions: 

• Preheat the oven to 180° C. 
• Line a baking sheet with a parchment sheet and apply a little of Saffola Gold oil.
• In a wide bowl, mix the whole wheat flour, rolled oats, raisin, and baking soda
• In another bowl whisk the jaggery and oil until the jaggery has mixed well and melted
• Add this to the bowl with dry ingredients and mix well. Then add a tbsp of milk to form a cookie dough by binding it together.  
• Using a cookie cutter, shape the cookies and place them over the tray. Bake the cookies at 150° C for 25 minutes in the preheated oven.
• Allow the cookies to cool and serve warm. You can also dunk it in milk to make a comfortable snack. 
• You can then store them in an airtight jar for future delights. 

Heart health meter: Oats contain soluble fibres such as beta-glucan which help lower bad LDL cholesterol and blood sugar levels and help in maintaining heart health. Raisins contain both soluble and insoluble fibre, potassium, and antioxidants — which may be beneficial to your heart. Oatmeal raisin cookies are tasty yet healthier Christmas cookies you can try. 

So here you have it! These heart-healthy Christmas recipes are definitely going to get your family closer and healthier this holiday season. To make your Christmas recipes even more delicious and nutritious, you can use Saffola Gold cooking oil which has antioxidants for better immunity and a good balance of MUFA and PUFA that can make your Christmas even more heart-healthy!