Monday October 23, 2017

Worried About Your Heart’s Health? Make These 5 Spices a Part of Your Diet and See the Benefits Yourself!

To make everyday meals more interesting, a variety of herd and spices can be incorporated in your diet to improve the heart’s health

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The route to a healthy heart can take the shape of herbs and spices. Pixabay

New Delhi, September 20, 2017 : Today, heart diseases comprise a leading cause of global deaths regardless of gender. According to the Centre for Disease Control and Prevention (CDC), over 611, 105 people die annually due to heart related problems.

Our heart every day fights multiple battles to keep healthy against a variety of internal factors like aging, obesity, diabetes, high blood pressure, a sedentary lifestyle and a family history of heart diseases.  Risk factor to heart diseases can be further augmented by factors like smoking, excessive alcohol or caffeine consumption.

Signs of Heart Diseases

  • Persistent coughing
  • Chest discomfort
  • Anxiety
  • Fatigue
  • Rapid or irregular pulse
  • Shortness of breath

ALSO READ Eat Just a Handful of Nuts Every Day to Cut Heart and Cancer Risk, says a Recent Study

Our heart never stops functioning (If it ever does, we would die to). Thus, it is important to keep it healthy.

An improved functioning of the heart can be credited to the quality of blood and blood flow, which can largely depend on the diet that we consume. A healthy diet balanced in multiple nutrients, coupled with a regular exercise regime can help you attain this goal.

To make everyday meals more interesting, a variety of herd and spices can be incorporated in your diet to improve the heart’s health.

Using spices not only improves the taste of food but also provided necessary nutrients that might otherwise not be present in our food.

If your heart’s health is on your priority list right not, we present to you five spices that will be beneficial to counter heart diseases,

  1. Garlic: Increased cholesterol is the greatest reason for heart ailments. You can control the cholesterol level by incorporating garlic in everyday diet. Garlic is rich in allicin, an anti-oxidant which controls cholesterol as well as controls blood pressure. In this way, a diet rich in garlic is a one-stop successful approach to avoid cardiac problems.

    Heart diseases
    Garlic is also known as the king of heart-healthy herbs, Pixabay
  2. Turmeric: In several Hindu households, a paste made out of turmeric and milk continues to be applied on wounds. Additionally, a lot of you will relate to being forced to consume turmeric milk by your mothers. This is because Turmeric is enriched with anti-oxidants and anti inflammatory properties. This implies that turmeric has a calming effect which is useful in lowering cholesterol levels. The anti-oxidants present in this spice are thus, known to prevent hardening of the arteries by reduced cholesterol levels and also controlling the oxidation of fat. Aside from this, it is additionally an excellent approach to avert diabetes. 

    heart diseases
    The active ingredient in turmeric is curcumin, which is the source of all benefits of this spice. Pixabay

    ALSO READ Too much salt intake could be causing major heart diseases and more

  3. Black pepper: Black pepper activates the chordoproteactive activity. This attempts to protect the body against oxidative harm, which damages cell membranes and other structures like cellular proteins, DNA and lipids. Apart from this, black pepper also upgrades the cardiovascular capacity.

    heart diseases
    The benefits of black pepper to counter cardio-vascular diseases are known to many. Pixabay
  4. Cinnamon: Blood flow can be improved by utilizing cinnamon in your everyday diet as it can counter the release of the fatty acids in the blood that cause inflammation and subsequent blood clotting in the body. Cinnamon can also help to maintain a required thickness of the blood, which can aid in lowering blood pressure. Cinnamon also helps to lower LDL (bad cholesterol) thus, keeping the heart healthy! Utilize a squeeze of cinnamon consistently to remain safe from heart-related ailments.

    heart diseases
    Cinnamon- a magic spice to take care of all your heart diseases! Pixabay
  5. Coriander Seeds: Also known as Cilantro, Coriander seeds and leaves are rich in anti platelet compounds and natural antioxidants. These qualities help keep platelet aggregation under check, which impedes the flow of blood to the heart. Coriander also contain great measures of anti-oxidants. These components work together to shield the heart from free radical. To control cholesterol, coriander seeds are advantageous as they aid to increase the blood flow. Furthermore, they also assist in keeping a check on diabetes which is a major contributor to health diseases.

heart diseases
According to a study in the Journal of Environmental Biology published, coriander seeds were recognized as being very beneficial to blood cholesterol levels. Pixabay

 


 

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World Heart Day 2017: 6 Simple Tips to Keep your Heart Healthy | NewsGram

How strong are your ABCDEF’s? Let’s find out!

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September 29 is World Heart Day. Here is how you can care for your heart! Pixabay

New Delhi, September 29, 2017 : World Heart Day is here, and that gives us another reason to reiterate why you should be going an extra step to care for your heart. India accounts for 60 per cent of the world’s burden of heart diseases. This risk in Indians is almost double than their western counterparts and can be mainly attributed to genetics, diet and lifestyle.

An Increasing Trend of Heart Diseases

According to a WHO report released in mid-September, it was revealed that non-communicable diseases such as diabetes, heart diseases and cancer are an increasing cause of premature deaths all around the world, taking as many as 30 million lives annually. These diseases cause self-inflicted damage and trace their roots to individual lifestyle choices such as smoking, alcohol consumption, drugs and unhealthy or unbalanced diet.

ALSO READ Even less physically fit people can help themselves to prevent risk of Heart related Diseases: Study

Common Causes of Cardiovascular Diseases

Heart diseases are primarily caused because of accumulation of fats, cholesterol and other substances within and on the walls of the arteries. This is known as atherosclerosis.

This build-up begins from a young age and ultimately results in blockage of the arteries, which disabled the heart from pumping necessary quantity of blood. This, in turns, results in various disorders of the heart and the blood vessels.

Symptoms of Cardiovascular Diseases

Typical symptoms when your heart’s health is fluctuating will include chest pain or angina, breathlessness, sweating, palpitations and gastric pain. Some people may even complain of bloating or abdomen fullness.

Your heart is the reason your body is doing everything it can. So why not do something special for your heart on this World Heart Day?

World Heart Day 2017

World Heart Day is celebrated on September 29 and focuses on a holistic approach to generate awareness about cardiovascular disease.

A truly global initiative, World Heart Day is aimed to unite people from all corners of the world in the fight against cardiovascular diseases and encourage healthy hearts and healthy lifestyles across the world.

Heart diseases are the biggest man-made killer in India and the world. So what should be done on this World Heart Day to address the problem? All you have to do is keep your ABCDEF in check.

But how strong are your ABCDEF’s? Let’s find out!

6 Simple Tips To Keep your Heart Healthy Forever:

  • ABC: “A1c, Blood Sugar & Cholesterol” :

ABC remains for A1C, Blood Sugar, and Cholesterol individually. A1C is a test to check for glycated hemoglobin; it is fundamental to hold ABC levels in line for a more beneficial heart. You must also make it a habit to monitor your blood sugar and cholesterol levels and endeavor to keep the levels inside the recommended confines.

  • D : Diet  “Eat Heart Healthy Diet” :

You must consume a heart healthy diet that includes supplement-rich foods: Nutrition is critical to general well-being. As indicated by several nourishment researchers, a diet healthy for the heart, comprising of nutritious foods, for example, 1.5 servings (43 grams) of almonds may decrease levels of heart harming inflammation and additionally bring down aggregate and LDL cholesterol. Consumption of fish or salmon is also good for the heart as they are a rich source of Omega-3.

E : Exercise “Maintain a Healthy Waistline” :

It is a well established fact that a healthy waistline directly corresponds to cardiovascular well-being. Accumulation of fat on the stomach is directly proportional to rising blood sugar levels, high blood pressure, and soaring triglycerides level which are significant hazard factors for heart ailments. As previously revealed, consumption of 42 grams of almonds every day reduces belly fat and waist circumference- and increase in both of which are well-established coronary illness risk factors.

F : Fit Lifestyle “Fitness begins with an active lifestyle” :

As indicated by the American Heart Association, 150 minutes of moderately intense physical activity each week is prescribed for development in heart-health. Alternatively, you can also undertake 75 minutes of energetic or high-force exercise.

Physical activity is a boon for your heart; no amounts of healthy or controlled diet will prove beneficial unless complimented with a fit lifestyle.

Additionally, if your heart’s health is on your mind, then you must quit smoking.

Smoking harms the inner lining of the arteries and further deposits fat, thereby resulting in clogging. A cigarette may seem small, but its effect can be long lasting and ultimately result in death. These include a stroke, angina or a heart attack.

ALSO READ Worried About Your Heart’s Health? Make These 5 Spices a Part of Your Diet and See the Benefits Yourself!

These activities must not only be taken into account to celebrate World Health Day. Instead, aim to make them a part of every routine and witness how life changes for the better!

A little effort today will go a long way to keep you healthy and ready for all that life has to offer. On this World Heart Day, if you take a pledge to keep your ABCDEF’s under check, a healthy heart and a fit lifestyle are sure to follow!

 

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Beware! Tobacco, Poor Diet, and Mental Disorders are Leading Causes of Poor Health and you may be at Risk too!

According to a new study, deaths from noncommunicable, or chronic, diseases such as cardiovascular disease and diabetes have caused 72 percent of all deaths worldwide

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A heavyset man rests on a bench in Jackson, Miss. (VOA)

London, September 15, 2017 : Heart disease and tobacco ranked with conflict and violence among the world’s leading cause of poor health and the biggest killers in 2016, while poor diets and mental disorders caused people the greatest poor health, a large international study has found.

The Global Burden of Disease (GBD) study, published in The Lancet medical journal, found that while life expectancy is increasing, so too are the years people live in poor health. The proportion of life spent being ill is higher in poor countries than in wealthy ones.

ALSO READ World Health Organisation (WHO) estimates suggest 300 Million people suffer from Depression

“Death is a powerful motivator, both for individuals and for countries, to address diseases that have been killing us at high rates. But we’ve been much less motivated to address issues leading to illnesses,” said Christopher Murray, director of the Institute for Health Metrics and Evaluation (IHME) at the University of Washington, which led the study.

He said a “triad of troubles” — obesity, conflict and mental illness — is emerging as a “stubborn and persistent barrier to active and vigorous lifestyles.”

Diet critical

The IHME-led study, involving more than 2,500 researchers in about 130 countries, found that in 2016, poor diet was associated with nearly one in five deaths worldwide. Tobacco smoking killed 7.1 million people.

ALSO READ Ban on E-Cigarettes May Increase the Risk on the Public Health in India, Warn Experts

Diets low in whole grains, fruit, nuts and seeds, fish oils and high in salt were the most common risk factors, contributing to cases of obesity, high blood pressure, high blood sugar and high cholesterol.

The study found that deaths from firearms, conflict and terrorism have increased globally, and that noncommunicable, or chronic, diseases such as cardiovascular disease and diabetes caused 72 percent of all deaths worldwide.

Heart disease was the leading cause of premature death in most regions and killed 9.48 million people globally in 2016.

ALSO READ Eat According to Your Blood Type and See the Benefits Yourself!

Mental illness was found to take a heavy toll on individuals and societies, with 1.1 billion people living with psychological or psychiatric disorders and substance abuse problems in 2016.

Major depressive disorders ranked in the top 10 causes of ill health in all but four countries worldwide.

The GBD is funded by the Bill & Melinda Gates Foundation global health charity and gives data estimates on 330 diseases, causes of death and injuries in 195 countries and territories. (VOA)

 

 

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List of 8 Food Items to Battle Depression and Anxiety

Here are some foods that can help you in times of depression and anxiety

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Natural food items. Pixabay
  • The ingredients present in natural foods make them natural anti-depressants
  • Natural foods can help make our mood better 
  • Whole grains, blueberries, walnuts, spinach are only a few items than can help fight anxiety and depression

July 30, 2017: It is an unknown fact that the type of food we eat affects our mood. The natural foods regulate our mood better than junk foods. The ingredients in some foods make them anti-depressants naturally. Your choices in food can have an impact on your everyday mood.

Here are some foods that can help you in times of anxiety and depression.

1. Whole grains diminish depression, anxiety and mind swings. Whole grains have large amounts of tryptophan, which is an amino acid vital for making melatonin and serotonin. Serotonin is known to lift the mood. Melatonin assists with sleep cycle, which is critical for your psychological well-being during times of depression and not obtaining appropriate rest. Whole grains likewise have abnormal amounts of Vitamin B which aids in the regulation of mood, battle PMS and slows down the pace of subjective disorders related to age. They help to keep your glucose steady, which doesn’t let you feel restless and grumpy.

Food
Whole grains help in the regulation of mood, battle PMS and slows down the pace of subjective disorders related to age.

2. Dark chocolate, often known as ‘Joy Stimulant’, helps to keep your mood good and you don’t let you wait for long to witness the impacts. Dark chocolate has serotonin. Many individuals self-medicate using dark chocolate for boosting up the mood. Ladies utilize it for feeling better amid menstrual cycles. It diminishes cortisol, the anxiety hormone. Dark chocolate stimulates the creation of endorphins that brings delight and a quiet, peaceful feeling. It has anti- oxidants which enable lower your blood pressure. If consumed in moderate sums, dark chocolate helps you improve concentration, research reveals.

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Dark chocolate is often called the Joy Stimulant. Pixabay

3. Blueberries are a superfood in light of the fact that it contains the most antioxidant properties out of all the fruits. Such antioxidants lessen stress levels as well as nervousness by regulation of cortisol levels. This is an anxiety hormone which can make you feel on edge. Blueberries contain Vitamin C that also brings down cortisol. Research demonstrates that consuming blueberries can enhance memory and lessen the danger of Parkinson’s illness. Blueberries are sans sodium, which is awesome for keeping a sound blood pressure. They contain high measures of water too. Water is necessary for your body and mind to work properly. Dehydration prompts poor state of mind and enhanced nervousness.

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It contains highest antioxidant properties of all fruits. Pixabay

ALSO READ: Prolonged Depression Can Change Structure of Your Brain

4. Walnuts battle panic attacks, anxiety and enable you to obtain proper sleep. They contain antioxidants, protein, and Omega-3 fatty acids. These are good for one’s nervous system, which can prompt better state of mind. Omega-3 helps in easing panic attacks. Vitamin B battle nervousness. Walnuts are an extraordinary contrasting option to obtaining  Omega-3 if you don’t like fish. Walnuts battle sadness by expanding serotonin. Walnuts help you improve your immunity, which makes you less inclined to exhaustion. They have melatonin which encourages you to have improved sleep patterns. Consuming walnuts will bring down blood pressure during upsetting circumstances, researchers say.

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Walnuts fight anxiety, and help you sleep better. Pixabay

5. Popeye was always cheerful when he had Spinach. It is a leafy dark green vegetable containing vitamins and minerals which improve mood and provide a better feeling to your body. Spinach contains loads of magnesium that is a standout amongst other minerals to battle anxiety. Magnesium directs the cortisol levels. Selenium, Omega-3, and niacin that spinach contains keep one’s mood elevated and uneasiness down. It is rich in potassium which helps in bringing down high blood pressure. Doctors recommend consuming spinach for maintaining blood pressure.

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Spinach is a dark leafy vegetable with vitamins and minerals. Pixabay

6. Fish, particularly wild salmon supports your psychological capacity while diminishing tension. It contains Omega-3 unsaturated fats which help during depression. Wild salmon is the richest in Omega-3 among all fish. That is the reason it is the best fish to consume when battling nervousness, stress, or depression. Eating it can lessen nervousness, melancholy, PMS, and stress. Wild salmon has tryptophan, which is an amino corrosive that brings down anxiety hormones and decreases pulse.

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Fish contains Omega-3 fatty acids which help with depression. Pixabay

7. Pumpkin seeds help to battle nervousness. They contain tryptophan that helps in the making of serotonin, that maintains good state of mind. Pumpkin seeds help in obtaining a soothing sleep by permitting the creation of the rest hormone melatonin. Zinc, iron, and copper present in them are helpful in relaxation of mind. The high content of magnesium in pumpkin seeds brings down outrage, fractiousness, and uneasiness by relaxing muscles and nerves. Magnesium regulates the generation of energy which makes you energetic. They contain zinc that helps to enhance immunity.

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Pumpkin seeds are a great approach to battle nervousness. Pixabay

8. Often known as the mother of grains, Quinoa contains zinc, B vitamins, protein, iron, magnesium, Omega-3, and phosphorus. Quinoa helps to boost serotonin which helps to prevent depression. Quinoa has such nutrients present in it that it can even help us fight anemia and fatigue. As stated earlier, its high content of magnesium controls migraine headaches, blood pressure, PMS and mood disorders. Quinoa is gluten-free. Quinoa being a seed, helps to avoid wheat’s inflammatory effects.

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Quinoa is the vegan protein alternative. Pixabay

-prepared by Harsimran Kaur of NewsGram. Twitter @Hkaur1025


NewsGram is a Chicago-based non-profit media organization. We depend upon support from our readers to maintain our objective reporting. Show your support by Donating to NewsGram. Donations to NewsGram are tax-exempt.