Diet Rich in Fruits, Vegetables Reduces Risk of Cardiovascular Diseases: Study

Healthy diet is linked to a reduced risk for Cardovascular Diseases

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A diet rich in fruits and vegetables reduces the risk of CVD. Pixabay

A diet rich in fruits and vegetables given over a relatively short period of time was associated with significantly lower levels of markers for subclinical cardiac damage and strain in adults without preexisting cardiovascular disease (CVD), say researchers.

Observational studies show that a healthy diet is linked to a reduced risk for CVD events, leading many to advocate for stronger public policy to promote healthy food choices.

Critics, however, point to a dearth of evidence to support the hypothesis that adopting a healthy diet directly reduces CVD injury or is effective for the primary prevention of CVD.

For the findings, published in the journal Annals of Internal Medicine, researchers from Beth Israel Deaconess Medical Centre in the US, studied data and stored serum specimens for 326 participants of the original DASH trial to compare the effects of diets rich in fruits and vegetables with a typical American diet in their effects on cardiac damage, cardiac strain, and inflammation in middle-aged adults without known preexisting CVD.

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The DASH diet includes lots of whole grains, fruits, vegetables and low-fat dairy products. Pixabay

The DASH diet is a lifelong approach to healthy eating that’s designed to help treat or prevent high blood pressure (hypertension).

The DASH diet plan was developed to lower blood pressure without medication in research sponsored by the US National Institutes of Health.It includes lots of whole grains, fruits, vegetables and low-fat dairy products.

Read More: Yoga: Physical and Mental Wellbeing during Pandemic

The DASH diet also includes some fish, poultry and legumes, and encourages a small amount of nuts and seeds a few times a weekThe study found that after eight weeks, participants in both the fruits and vegetables and the DASH diet groups had significantly lower concentrations of the biomarkers for subclinical cardiac damage and strain compared with control group.

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The DASH diet also includes some fish, poultry and legumes. Pixabay

The authors hypothesize that dietary factors common to both the DASH and fruit-and-vegetable diets, such as higher amounts of potassium, magnesium, and fibre, may partly explain the observed effects.These findings strengthen recommendations for the DASH diet or increased consumption of fruits and vegetables as a means of optimising cardiovascular health, the researchers noted. (IANS)

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An Apple A Day To Keep Heatwaves Away

Apples have high water content thus a great nutrition value especially in summer

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Eat apples to guard against the summer heatwaves. Pixabay

Food with high water content is highly prescribed by doctors to stay hydrated during the summers, a season that summons a wave of soaring temperatures, higher than 40-degrees.

A much-loved fruit in India, apples are hydrating heros’ in such a situation. A heatwave can affect human health in a varied manner and to maintain ideal body temperature in this soaring summer, one must remain adequately hydrated, be protected from the sun and maintain hygiene.

Working professionals and people who must step out in summers, are prone to the heatwave impact. Pediatric experts and doctors agree on the benefits of drinking water and eating fruits, especially, apples. ‘An apple a day, keeps the doctor away’ is true as they are rich in a number of vitamins with great anti-inflammatory benefits and many other essential minerals. Washington Apple Commission spells how apples can prove to be a summer-friendly fruit.

People often don’t realise the danger of exposing themselves to extreme heat. Older adults, young children, and people with chronic illnesses are most at greater risk for serious problems. The nutrition benefits of apples may help not only in avoiding such illnesses but may also protect against many such conditions.

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Apples are hydrating heros’ in summer. Pixabay

As popular as apples are as a fruit, they are enriched in antioxidants, dietary fibers, vitamins and a range of other nutrients that are greatly beneficial in maintaining good health. The fruit is rich in soluble fibers which may help prevent several health conditions and may lower the risk of major diseases such as heat strokes, diabetes and cancer.

The soluble fiber also promotes weight loss and improves gut health. The prebiotic effects of apples help feed the good bacteria in the gut, thus, improving digestion.

Apples are made of 85 percent water and contain vitamins, fibres and antioxidants. A high fibre content is a particularly beneficial property of apples, as improper digestion is a major health concern in the tropical climatic region. Apples are also enriched in antioxidants that help protect the lungs from oxidative damage and help oxygen flow through the blood.

 

Apple-based recipes

Make interesting snacks, dessert, beverages and savoury meals with this miraculous fruit during summers.

Apples
Try these exotic apple dishes this summer. Pixabay

Salted apple caramel galette

Caramel apples get a grown-up makeover with this Salted Caramel Apple Galette. Warm, gooey, and delicious, this pastry is loaded with apples and homemade caramel. It’s a sophisticated take on a childhood favorite and since it’s easier to make than pie, it’s perfect for summer get-togethers.

Also Read: This Healthy Diet Can Help Reduce Blood Pressure

Caramel apple pie ice-cream sandwiches

Nothing is better at a cookout on a warm day than a cold, refreshing ice cream sandwich. In Caramel Apple Pie Ice Cream Sandwiches, the comforting flavor of apple pie is recreated in a creamy frozen banana-based ice cream studded with apple and date pieces. Then that scoop of ice cream is sandwiched between two pieces of no-bake cinnamon oat cookie dough. (IANS)

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Shower Additional Care on Your Skin With Summer Fruits

Tropical fruit fix for skin during lovkdown

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Consumption of various fruits provides us with numerous health benefits. Pixabay

With the prolonged lockdown has come the opportunity to devote extra time to personal wellness. As pollution levels seem to be dropping, and many people are protected from harsh sunlight, use this time to follow Glowing Skin And Face Tips and give your skin additional care with summer fruits.

Seasonal fruit like watermelons, mangoes, kiwi, etc. not only provide us numerous health benefits through consumption, they are also good for our skin in several ways. As per Dolly Kumar, Founder & Director, Skinella, here’s how to incorporate them into your skincare routine.

Consume more fruit in your diet

It is true that your skin reflects what you eat. This means, if you eat healthily, your skin will show it all. Prepare a bowl of fruit salad with summer special fruit like; Papaya – rich in vitamins like A, B and C, and minerals like magnesium, copper and potassium; Mango – a rich source of vitamin A, C, E and K, beta-carotene, flavonoids, polyphenolics, xanthophylls and fibre; and Watermelon – Rich in vitamin A, B1, B6 and C along with ample amounts of lycopene, flavonoids and carotenoids.

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Add a large amount of fruits in your diet to help your skin glow. Pixabay

Watermelon DIY Pack

Watermelon is a blessing for the skin, especially for those who are prone to acne or have sensitive skin. So, apart from taking watermelon juice on a daily basis, you can apply it on the skin as a mask by adding 2 teaspoons of yogurt to 1 teaspoon of watermelon juice. Apply this mixture on your face, keep it for 10-15 minutes, then rinse off with water. Using this refreshing face mask everyday can give your face a dewy glow.

Strawberry DIY Body Polish Scrub

Strawberries can keep the skin clean and clear. The ellagic acid content in them helps in preventing wrinkles, collagen destruction and also protects the skin from UV damage. You can make a homemade body scrub by mixing a handful of ripe strawberries pureed with 4 tablespoons of extra virgin olive oil and 5 tablespoons of sugar and squeeze in half a lemon. Apply this scrub on your body and let it stay for 10-15 minutes before rinsing. This will remove all dead skin cells from your skin.

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Strawberries can keep the skin clean and clear. Pixabay

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Kiwi DIY Face Scrub

Kiwi can do wonders for your skin by saving it from free radical damage, warding off wrinkles and promoting the synthesis of the collagen. Mash kiwi pulp and squeeze the juice out. Mix the juice with some olive oil and gently massage your face with it using strokes upward and in a circular motion. Let your skin soak it in for 20-30 minutes, then wash it off. Your skin will feel hydrated, light and instantly pepped up.

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The high nutritional content and the refreshing scent of grapefruit makes it a favourite skincare ingredient. Pixabay

Grapefruit DIY Lotion

The high nutritional content and the refreshing scent of grapefruit makes it a favourite skincare ingredient for many. Rich in antioxidants and vitamins, the extracts of this fruit when applied topically can provide multiple anti-aging benefits like evening skin tone and fighting off free radicals. You can mix 2 tablespoons of grapefruit juice with one-fourth cup Shea butter and one-fourth cup Coconut oil to make it into a lotion. Apply it to keep your skin moisturized and supple. (IANS)

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Hypertension Is A Silent Killer, Especially in The Times Of Lockdown: Experts

Hypertension is a chronic lifestyle disease in the wake of COVID-19 situation, it is very essential to keep yourself fit

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Hypertension is a serious co-morbidity especially in COVID times. Pixabay

Hypertension is a chronic lifestyle disease and in the wake of COVID-19 situation, it has emerged as serious comorbidity especially among the elderly, say health experts. Lifestyle news always highlights hypertension as a serious co-morbidity.

Hypertension is a condition when a person’s blood pressure is consistently more than 140/90 mmHg. Often considered a ‘silent killer’ because it doesn’t manifest any specific symptoms and therefore goes undetected in many people, hypertension is the cause of many non-communicable diseases such as heart attacks, kidney failure, stroke and damage to the eyes.

According to Dr. P Venkata Krishnan, Internal Medicine, Paras Hospital Gurugram, its prevalence is widespread with different studies concluding anywhere between 33-50 percent of the population suffering from hypertension.

“Every third Indian adult has this disease. Its high prevalence makes all these people vulnerable to Coronavirus which may affect them more severely than those who are not hypertensive and increase the chances of death. Therefore, our aim should be to both check the number of new people who get hypertensive and help the hypertensive to manage their condition better. The disease also increases the risk of heart attack, stroke, kidney failure and blindness significantly,” states Dr. Krishnan.

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Studies conclude that 33-50 percent of the population is suffering from hypertension. Pixabay

“All this makes screening a must – anyone over the age of 35 years should get themselves checked for hypertension. Besides, right from childhood, people should be encouraged to live a healthy and active lifestyle with less sugar and fat intake and minimum 30 minutes of activity daily, says Dr. Manjeetha Nath Das, Internal Medicine, Columbia Asia Hospital.

Experts warn that hypertension can lead to severe health complications and increase the risk of heart disease and stroke if not taken care at an earlier stage. Once one hits 40, one needs to be extra cautious about one’s lifestyle.

“The age of 40 is a milestone, when our body begins to change internally and if not looked after, can lead to serious health complications. Lifestyle changes can help control high blood pressure. Daily lifestyle changes, such as reduced dietary sodium intake, weight loss, regular physical activity, and limited use of alcohol consumption, benefit not only elderly but also young patients with hypertension. If you successfully control your blood pressure with a healthy lifestyle, you might avoid dangerous events of life,” Dr. Tarun Sahni, Internal Medicine, Indraprastha Apollo Hospitals, New Delhi told IANSlife.

People above 40 are at an increased risk for high blood pressure if they are chain smokers, overweight or eat a diet that’s low on produce and fiber and/or high in fat and salt, excessively alcoholic and live with chronic stress or don’t get much physical activity. Some causes of hypertension cannot be controlled — including your genes and your race, he adds.

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Hypertension is a chronic lifestyle disease in the wake of the COVID-19 situation. Pixabay

Here’s how to keep blood pressure in check:

Getting regular physical activity

Maintain a healthy weight

Limiting the amount of alcohol you drink

Abstaining from cigarettes and tobacco

Brisk walking

Avoid caffeine

Reduce stress

Also Read: Children Need Extra Help To Build Psychological Resilience In Pandemic

Our lifestyle determines our levels of hypertension. But sometimes lifestyle changes aren’t enough. In addition to diet and exercise, one must be recommended to take medication to lower blood pressure. (IANS)