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5 Proactive Steps You Can Take Towards Better Heart Health

Health is the biggest asset that you can possess and taking good care of your body and nourishing it in the best possible way is an important responsibility. However, the tedious lifestyle demands of the 21st century can take a toll on your mental and physical well-being. Over time, the unhealthy lifestyle habits we develop impact heart health, a major health concern asthe damage once done cannot be reversed or rectified after a certain time period has passed.

Inactive lifestyle, stress, lack of sleep, skipping meals and belly fat are some red flags as far as deteriorating heart health is concerned. Here are five ways in which you can ensure that your heart always stays on the healthier side:

1. Eating Right

Eating right constitutes a major part of being healthy and happy. Even if the modern-day juggle requires smart time management, it shouldn’t include skipping healthy meals and choosing junk food instead. Eating right makes you physically and mentally fit, and also contributes to proper heart health. You can start this with something as simple as introducing a healthier oil, such as Saffola Gold into your diet. The Oryzanol in the new Saffola Gold keeps a check on cholesterol levels.

2. Regular Exercise

Exercising plays a vital role in keeping you healthy. Moreover, it ensures your emotional well-being. Being physically active gives you positivity and builds confidence. You can choose a proper plan that suits your goal. Be it aerobics, power yoga, weight training, or cardio; the goal should be to enjoy your exercise while also sweating away the health concerns that have been bothering you. Enrolling in the gym is not the only solution. Practising good habits is a promise that you make to yourself, and it should be a commitment you make to yourself. So, if time or convenience is a concern for you, then you can find ways to exercise at the comfort of your home.

3. Get Sound Sleep

Studies show that an adult must ideally get 8 hours of peaceful sleep. Not getting enough sleep might lead to health concerns, especially your heart health, will be negatively impacted. An improper sleep cycle could be a result of both internal and external factors. However, knowing the demerits of not allowing your body to get enough rest, and finding a solution to it is important. There are various ways in which you can get proper sleep, like not consuming caffeine few hours before going to bed, maintaining a proper schedule, setting up a comfortable environment and bedroom temperature, and taking a relaxing shower. 

4. Manage Stress

Stress has been a major concern in everyone’s life. Knowingly or unknowingly, you’re a victim of stressful scenarios, and the escape is never easy. But it isn’t impossible, either. With the right mindset, atmosphere, and practices, you can overcome stress and live a healthy life. Stress management will not only improve your heart health but also help you grow on a personal level. Talking to a therapist, Keeping a positive outlook to life, eating the right food, choosing to quit smoking and drinking, and being open to change and adaptable can help you heal.

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Debunking Myths: Here’s What You Should Know About Your Cooking Oil

Cooking oil is an unavoidable part of most meals of our day. That is why, the quality of cooking oil we use bears a huge impact on our health. How much do we know about this important ingredient of our food? Let’s start by looking at some common myths related to cooking oils.

Read on to know better and choose the best cooking oil for health, for you & your family.

5 Cooking Oil Myths to Keep in Mind

Myth 1: Fats In Cooking Oil are Bad

While the name “fat” may make it sound like something you should not eat, it is indeed an essential part of a healthy diet. Fats are building blocks of crucial hormones. Also, fat from your diet gives you energy. It is the most concentrated source of energy, and hence, should be consumed wisely.

Like every other nutrient, we can categorise the fats consumed by us:

  • Trans fats are bad for our health. Repeated frying of oils leads to the formation of trans fats.
  • Cooking oils contain three kinds of naturally occurring fatty acids – SFA, MUFA & PUFA. Saturated Fats are necessary, but in a limited amount. MUFA & PUFA are essential fats. The right balance of these fatty acids helps in achieving the proper dietary fat nutrition.

Hence, fat is not your enemy. You should choose the right amount and the right kind of fats for staying healthy.

Myth 2: I can use the cooking oil in which food was previously deep-fried

Deep frying is a popular method of food preparation in India wherein food is cooked infat/oil deep enough to cover the food (example: pakoras, samosas, puri, chips). During deep frying, food is constantly heated at high temperature of 180°C and above. This continuous exposure to elevated temperature leads to generation of undesirable compounds & trans-fats which are bad for health. That is why it is best to not reuse cooking oil that has been used for deep-frying.

Myth 3: Single Seed Oils Can Offer Complete Nutrition to the Body

Some of the naturally occurring vegetables oils are rich in either MUFA or PUFA. For example, high SFA oils like coconut oil and palm kernel oil or high PUFA (Omega-6) oil like sunflower oil, safflower oil.

While every oil has its own unique fatty acid composition, single seed oils cannot provide all the three fatty acids in the right balance. As per the National Institute of Nutrition (NIN) guidelines, for balanced nutrition from fats, we need a proper balance of all types. Thus, single seed oils cannot offer complete fat nutrition. Blended oils with the right balance of MUFA & PUFA help in staying healthy.

Myth 4: Changing cooking oil every few months is the only way to achieve balanced fats for good health

Medical experts recommend rotation of cooking oils every few months as it is a way of achieving benefits from different oils. It is because single seed oils are rich in either MUFA or PUFA, which are essential fats. However, that is not the only way. Blended oils are a scientific blend of two different edible oils that give you the goodness of two oils in one. Blended oils are formulated with the help of research on proportion and scientific understanding of cooking oils which can give you the balance of both essential fatty acids – MUFA and PUFA. So, instead of rotating oils, using blended oils can also help you achieve benefits of 2 different oils.

Myth 5: I should choose only a light cooking oil

A cooking oil which makes your meals seem heavier on stomach is not preferred. While you choose a light cooking oil, do not forget to choose the right cooking oil! It should give you a good balance of fats, which blended oils can provide with. MUFA and PUFA are essential fats, both of which are not provided by single seed oils. Hence, choose a light but also the right cooking oil.

Below are some useful tips you can follow.

Good Storage Practices

  • Sunlight degrades the quality of oil hence keep the oil in a dark coloured bottle or away from sunlight
  • Keep oil in a clean and dry container to avoid exposure to moisture
  • The oil container should be kept away from the gas burner to prevent prolonged exposure to heat
  • If the oil has constant access to fresh air, the process of oxidation starts and oil deteriorates faster. The bottle should have a tight-fitting cap

Good Cooking Practices

  • Reuse/recycling of fried oil should be avoided
  • Do not overheat the oil for longer duration as it spoils the oil quickly
  • Use an appropriate amount of oil for frying

Conclusion

You want the best for your family and hope this article can help you choose the best cooking oil for your family, which assures you it’ll take care of their health like you intend to!

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5 Cardio Exercises That Are Great For Your Heart

With hectic schedules affecting our lives in a drastic manner, we must undertake extra efforts towards maintaining a healthy lifestyle. Physical activities are our best bet, wouldn’t you say so? They ensure that both your heart and mind remain in good condition. It keeps you fit and offers many cardiometabolic health benefits.

There are many ways in which you can keep your heart in good shape. Cardio workouts have gained immense popularity in recent years. People are also following fat-burning workouts to help them achieve their fitness goals.

Read on to learn more about five incredibly easy yet effective cardio workouts that can help you stay heart-healthy.

1. Walking:

Yes, we know what you are thinking! It may seem too easy to carry out this particular exercise but in reality, it is one of the best ways to keep your heart healthy. When you consistently go on walks and maintain this habit for a long period of time, your heart gets used to being actively exercised which leads to better blood circulation. 

A daily walk that lasts 20-30 minutes is ideal for beginners. Over time, you will see that your heart feels more fit and fine. Remember: The more you walk, the more the benefits! Apart from its amazing health benefits, walking also helps improve metabolism and manage your weight effectively.
Pro Tip: Next time you go on a walk, make sure to plug in your headphones and listen to your favourite tunes or audiobook to make your experience more fun and enjoyable! 

2. Cardio Kickboxing

Kickboxing is a mixture of karate and boxing. It is a great cardio workout which not only helps build your core strength and endurance but also helps in fat loss. and works as a proper full-body workout. It further improves your defence and coordination skills. This cardio workoutis perfect for those looking to sweat it out after a long day at work and don’t have time to head to the gym or go for a walk. of kickboxing should work a great deal on getting those endorphins going.

3.  Swimming 

One of the most intense cardio workouts that you can participate in is swimming. Taking a water aerobics class can be extremely helpful for your heart. The benefits of swimming are not only limited to your heart but also extend to your lungs and other body parts. It ensures that your body is actively involved throughout the duration of the exercise. Swimming is the best cardio exercise; it helps to build endurance and better cardiovascular health.

4. Power Yoga

Yoga offers multiple benefits. From boosting your physical health to improving your mental wellbeing, it is one of the oldest and most versatile exercise forms out there. Beyond reducing stress levels, different types of yoga, like power yoga, can reduce inflammation which is known to help provides numerous cardiovascular benefits. One of the best reasons to practice yoga is not only because it is a great cardio workout but because it also helps improve and correct your posture.

5. Cycling

Cycling every day can add an element of adventure to your workout routine. It requires large amounts of energy since it exercises all the part of your body, especially the legs. It is due to this reason that your heart tends to increase its work rate and pump more blood consistently throughout the body. 

In conclusion, your heart works hard every second of the day, 24 hours daily. It is a vital organ that dictates the overall health of your body. Since it holds so much importance, you must take good care of it, right? So, make sure to try out these simple cardio exercises for heart health and also fat loss right away! However, before opting for any cardio exercise, do not forget to consult your doctor. Another major part of your heart health is also your diet. The food you consume on a daily basis, for example, your cooking oil, can make a huge difference to your overall health. Try Saffola Gold and complement your fitness efforts!This is a test quote.

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3 Easy Exercises You Can Try At Home

In today’s world, being healthy is an important goal for every individual. Be it coping with work stress or studies; you need lots of energy. This can only be provided by nourishing your body and mind with healthy practices such as exercising regularly, following a balanced diet, practising mindfulness, etc.

In fact, it is recommended that you start exercising every day, especially if you have high cholesterol, blood pressure or sugar levels, regardless of your weight. It’s true – resistance training and aerobics can also help manage chronic diseases.   

Things to Keep in Mind Before Doing Home Workouts

The best time to indulge in these simple exercises is early in the morning: it’s not only more effective but also gives your day a productive start.

Apart from dedicating time to exercise, here are a few other factors to keep in mind before your next work out:

  • Good quality sleep must be your priority for a stress-free and active morning exercise
  • Drinking enough water will help your body make up for the loss of water that it sweats away during exercise
  • A pre-workout snack can be beneficial for the body. However, never force feed yourself, especially before you exercise
  • Remember to wear comfortable gym clothes and shoes
  • Always warm-up before you start exercising

Three Easy Workouts To Try At Home

Often enough, joining a gym is not a viable solution for those with inflexible schedules. Apart from avoiding excessive amounts of and food, performing simple exercises at home each morning can set you on the road to good health without taking up too much of your time.

Begin your journey towards a healthy lifestyle with these three easy workouts.

1. Skipping:

Skipping is a simple yet effective home workout that everyone can try. It is one of the best full-bodyworkouts to lose weight. Additionally, jumping rope is a piece of affordable and readily available workout equipment that can be found in every home. If, however, you can’t find one, you can opt for on-the-spot jogging which is just as effective.
Beginners should do 50 jumps in the beginning and then increase both the speed and frequency gradually. You can even enhance leg and bone strength by practising skipping every day. Besides that, it is the best exercise to lose weight and enhance agility, stamina, endurance and flexibility. 

2. Push-Ups:

Can you spare only 20 minutes every day? If yes, then push-ups are the best home workouts for you. The beauty of this exercise lies in the fact that it is basic but very effective. Beginners should start with two sets of push-ups with 10 repetitions in each and give a 5-minute break between 2 sets. With time, you can increase the number of sets. 
At the beginner level, you can start with vertical push-ups against a wall to build your strength. For intermediary, knee push-ups would be ideal and then you can move on to advance level of floor push-ups. The exercise should be done as per the comfort level of the doer.
By working the pectoral muscles, triceps and also shoulders, push-ups enhance upper body strength. The fact that push-ups are known to make the body core and lower back strong is an added benefit.

3. Squats:

Are you in search of some exercises that will also be helpful in the overall well being of your body? Then opt for squats without a second thought. Not only are squats suitable for beginners, but they also do not require any fancy equipment or too much space.

To do it, stand straight maintaining a shoulder distance between the feet. Keep the back straight with thighs parallel to the floor. Now squat in the sitting position. Taking the help of a chair while doing this exercise to lose weight is best for beginners. You can start with ten sets, gradually increasing it with time.

The Bottom Line

While adding a healthy oil to your diet definitely helps, it needs to be supplemented with simple weight training exercises for lasting results. Implementing physical activity into your routine is easier said than done, but if you are too busy to step out of the house, these three home workouts are a no-fuss way to shed those kilos and keep you healthy. 

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4 Delicious Recipes For A Healthy Heart

A balanced lifestyle that includes nutrient-rich meals and healthy food recipes along with a consistent workout routine goes a long way in keeping your heart healthy. Nutrients are the building blocks of our health ecosystem. Increased intake of foods like lean proteins, dietary fibre and antioxidant-rich foods can help you build sound dietary habits and meet your daily nutritional needs with ease. Read on to know more about our top 4 nutrient-rich and healthy food recipes!

1. Apple Almond Date Smoothie

Craving for something delicious to drink? Here’s a super healthy smoothie to boost your mood and satiate your taste buds on the go!

Ingredients

  • 1 apple, peeled and diced
  • 2 tablespoons of regular oats
  • 4 pitted dates
  • 1 tablespoon flaxseeds, powdered
  • 4 almonds, finely powdered
  • 2 cups of chilled milk

Instructions

Add one cup of milk into your mixer and blend all the ingredients together until smooth. Add the remaining milk and blend again to combine well. Transfer the smoothie into a glass and let it chill in the fridge for 10 mins. Once cool, garnish with almond powder for an appetizing look.

2. Healthy Oats Chilla

Oats chilla is a super tasty breakfast prepared using rolled oats and spices. This Indian pancake is a tastier alternative to just consuming oats with milk or fruits.

Ingredients

  • 1 cup oats
  • ¼ cup curd/yoghurt
  • 1 cup of water
  • ½ tsp ginger paste
  • ¼ tsp turmeric
  • ½ tsp cumin
  • 1 chilli finely chopped
  • 2 tbsp onion, finely chopped
  • 2 tbsp tomato, finely chopped
  • 2 tsp carrots, finely chopped
  • Salt to taste
  • Oil for roasting

Instructions

Take a bowl, add oats, curd and 1/2 cup of water and let it soak for 10 minutes. To the mixture, add all chopped vegetables, ginger-garlic paste and spices in the mixture. Mix it well.

Take a pan, heat it and add 1 tsp cooking oil and allow it to heat. Pour a ladleful of batter onto a hot griddle (Tawa) and spread gently. Pour ½ tsp of healthy Saffola oil over the chilla. Cover and let it cook on a medium flame for a minute and flip

Serve with your choice of fresh chutney.


3. Sprouted Lentil Salad

This classic healthy food recipe in the form of a mildly spiced lentil salad is both delicious and rich in nutrients.

  • 1 cups lentil (moon dal) sprouts
  • 1 cup cucumber julienne
  • 1 cup carrot julienne
  • 1 cup beetroot julienne
  • 1 tsp olive oil
  • 1 tsp lemon juice
  • 1 chopped green chilli
  • 2 tsp coriander, chopped
  • 2 tsp chaat masala
  • Salt – as per taste
  • 1/4 tsp mustard seeds
  • ¼ cup grated coconut
  • Curry leaves – a sprig

Instructions

Take a big bowl, place the washed moong dal sprouts in it and add the rest of the ingredients. Mix it well.

For tempering heat a little oil in a pan and add mustard seeds. Once they start to crackle, add curry leaves and saute for a minute.

Add grated coconut and cook until slightly brown. Pour it over the salad, mix it well and serve.

4. Low Fat Paneer Tikka with Green Marinade

Tawa paneer tikka is a tasty and healthy dinner idea to consider. Not only is it a favourite dish in many Indian households, but it can also be prepared quite quickly and easily.

  • 1 cup paneer cubes
  • Salt as per taste
  • Oil
  • Few chunks of onion
  • Few chunks of diced pepper

For Green Marinade

  • 1/4 cup finely chopped mint leaves
  • 1 cup coriander leaves
  • 1/2 cup dill leaves (optional)
  • 1/4 cup blanched spinach
  • 1/4 cup onion (small)
  • 1/4 cup green chilly
  • 1 tsp chopped ginger
  • 1 tbs, chopped garlic
  • 4 tbs lemon juice
  • 2 tsp gram flour
  • Salt as per taste
  • 1 tbsp cornflour
  • 2 tsp green finely chopped chillies
  • Oil for cooking

Instructions

Take a bowl, combine and mix all the ingredients of marinade well and puree the ingredients to a fine paste.

Sprinkle some salt on the paneer cubes and mix it well. Pour out the marinade over the paneer slowly. 

To the same marinade add chunks of onions and peppers and keep it aside for least 20 mins. 

Take a pan, heat it and drizzle some oil. Cook the paneer and diced veggies on a medium-hot pan. Turn and cook from all sides before serving hot.

To Wrap It Up

Changing our eating habits is quite challenging. The easier way is to simply include some of the above heart-healthy recipes in your daily diet. 

Take simple steps towards a heart-healthy lifestyle and choose Saffola Gold which helps you in this journey!