Saturday January 20, 2018

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

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    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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Health Benefits of eating more Whole Grains

Having a whole grain diet helps lose weight, as compared to refined grains -- rich in starch, gluten and devoid of natural fiber.

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Whole grains.Pixabay
  • Regularly consuming whole grain foods such as barley, brown rice, millet, oatmeal and rye may help lose weight
  • It also decreases the risk of heart disease and diabetes, a study has claimed.

Why should you eat more whole grains? Here is all you need to know

The findings showed that study participants who ate whole grains had less inflammation, particularly in overweight people, which increases the risk of developing Type 2 diabetes.

Further, participants were also found to eat less when whole grain products were on the menu because whole grain consumption causes satiety.

Importantly, having a whole grain diet helps lose weight, as compared to refined grains — rich in starch, gluten and devoid of natural fiber.

“Our analysis confirmed that there is a sound scientific basis for the dietary recommendation to eat whole grains. This may particularly apply to people who are at increased risk of developing cardiovascular disease or Type 2 diabetes,” said Tine Rask Licht, professor at the Technical University of Denmark.

Additionally, the researchers used DNA sequencing to analyze stool samples from the participants in order to examine whether the different diet types affected the participants’ gut bacteria composition.

Overall, the analysis did not show major effects of the dietary grain products on the composition of the lose weight.

“However, even though the analysis did not reveal significant changes in the average gut microbiota after whole grain consumption, it may well be that the individual components of our gut microbes has an impact on the individual reaction of our body to dietary whole grains,” Licht explained.

For the study, described in the journal Gut, the team included adults at risk of developing cardiovascular disease or Type 2 diabetes. The participants were divided randomly into two groups, with whole grain diet and refined varieties for eight weeks.(IANS)