7 Recommended Steps to Follow Towards a Healthy Heart

"Heart disease" is an umbrella term for a number of heart conditions. One of these conditions is coronary artery disease, excessive plaque buildup in the arteries that deliver oxygenated blood to your heart tissues. When these arteries get too narrow or clogged up, your heart doesn't get the fuel it needs to do its job. This condition may lead to angina, a feeling of tightness in the chest, and eventually result in heart attack.

Important risk factors for heart disease that you can do something about are:

Try new moves
Physical activity, and the more the better. The new measure says at least 30 minutes a day or 5 times a week of moderate-intensity exercise is necessary for ideal health.

High Blood Pressure - Breathe deeper
You can lower your blood pressure by taking 10 breaths per minute (instead of the usual 16 to 19) for 15 minutes a day over two months, studies show. Researcher says, shallow breathing (more beats per minute) may delay your body's excretion of salt, a high-blood-pressure trigger.

BMI Index
A healthy body mass index (BMI), an estimate of body fat determined by a formula using weight and height.

High blood cholesterol
Total cholesterol of less than 200 milligrams/deciliter.

Diabetes
Fasting blood glucose less than 100 milligrams/deciliter, a fasting measure of blood sugar level.

Smoking
Smoking can lead to coronary heart disease and abdominal aortic aneurysms (widening and weakening of the body’s main artery), and may double the risk of stroke. Smoking also raises the risk of peripheral vascular disease, which is the narrowing of blood vessels that carry blood to the arms and legs, as well as to the stomach and kidneys.

Foods to Fuel Your Body
Eating the right combination of fresh produce, whole grains, lean protein, and low-fat dairy will give your body the energy it needs, protect you from chronic diseases, and may even whittle down your waist.

Related Articles
- Food for a Healthy Heart

Food for a Healthy Heart

Eating the right combination of fresh produce, whole grains, lean protein, and low-fat dairy will give your body the energy it needs, protect you from chronic diseases, and may even whittle down your waist.

All it takes is to ensure that every bite you take delivers a powerful dose of phytonutrients to prevent heart diseases. It’s an important ingredient to prevent cell damage and felicitate cell repair. Here’s a list of heart-healthy foods, which should be included in our diet on a regular basis.

Oatmeal
Most commonly had in porridge form, a bowl of oatmeal is armed with nutrients Omega-3 fatty acids, magnesium, potassium, folate, niacin, calcium, soluble fibre. If porridge is not your scene, you can still get your share of nutrients in cookie made of oatmeal-n-raisin.

Flaxseeds (ground)
Rich in Omega-3 fatty acids; fibre, phytoestrogens, flaxseed come in two forms - brown and yellow. Nutty in flavour, ground flaxseed can be sprinkled on your salad, morning cereal, muffins or had plain.

Olive oil
Reduces your risk of heart disease by lowering your LDL cholesterol levels. Choose olive oil for cooking, or make a nice dip for whole grain bread by pouring a bit of olive oil in a small bowl and add a bit of balsamic vinegar and a sprinkle of oregano.

Nuts
Almonds and other nuts contain healthy oils, vitamin E and other substances that will help keep cholesterol levels in check. Almonds are also a good source of protein and fiber. Almonds make a great snack on their own, or sprinkle slivered almonds on green beans or asparagus with lemon juice as a deliciously healthy side dish.

Red wine
Believe it or not, but a glass of red wine is no reason to whine when it comes to keeping you and your heart upbeat. Catechins and reservatrol (flavonoids) in it improves the cholesterol.

Dark indulgences
Dark chocolate and tea are usually considered as indulgences that can be avoided. But the medical world surprisingly threw up these names as foods that keep the heart healthy as it's high on reservatrol and flavonoids (cocoa phenols). So next time someone chides you about your 'sinful' habits, show them this list for a happy heart!

T-factor
Don't write off canned goodies, some like tuna and tofu bring a novelty to your dining, but also provide nutrients like Omega-3 fatty acids, folate, niacin. Grilled, stir-fried or mixed with salad, tuna and tofu make sure you don't go low on Omega-3 fatty acids, folate, niacin, calcium, magnesium and potassium.

Green leafy vegetables contain folate, which helps to keep homocysteine levels down, and vitamin E. Green leafy vegetables have also been associated with better retention of memory as age. Try using fresh spinach leaves or other greens for your favorite salad instead of iceberg lettuce.

Sweet potato
Believe it or not, but sweet potato gets a thumbs-up by health experts for it richness in beta-carotene, vitamins A, C, E and fibre. It can be eaten as it is, or in boiled form.

Oranges
This citrusy fruit needs not introduction. It's on every health conscious person's list. A pack of orange juice is a rich source of Vitamin C, folic acid and B6.

Tomatoes
If nothing, you can never fail with tomatoes. It is a must in Indian kitchens, and rich in beta and alpha-carotene, vitamin C, potassium, folate, fibre.

Soy protein
May prevent heart attacks and it makes an excellent protein substitute for red meat, which will reduce your saturated fat intake. Add tofu to your favorite stir fry or pour soy milk on your morning cereal.

Papaya
Yet another fruit that's popular with health conscious people is papaya. A plate of papaya bites is enough to give you your beta-carotene, Vitamins C and E, folate, calcium, magnesium, and potassium.

Choosing the right place for eating Out

Eating out has become a very popular concept amongst all generations. Majority of us enjoy taking a break from the usual routine of home cooked dinner and eating out. Sometimes it is to relax and enjoy with family and friends while sometimes it is for official and work purposes like a business lunch ,a team outing etc. On special occasions like Birthdays ,we like to give a treat to our loved ones and share our joy with them .

Choosing the right resturant can be fun, but it can sometimes be detrimental to healthy eating resolutions as well. Between large portion sizes, creamy sauces and the sometimes high calorie content of restaurant meals, eating out can knock even the most determined dieter off the wagon. You don't have to skip the restaurant; smart dining out is all about making the right choices.

Seafood restaurants usually offer broiled, baked, or poached fish, and you can often request butter and sauces on the side. Many steak houses offer small steaks and have salad bars.

Try ethnic cuisines. Italian and Asian restaurants often feature low-fat dishes. though you must be selective and alert to portion size. Try a small serving of pasta or fish in a tomato sauce at an Italian restaurant. Many Chinese, Japanese, and Thai dishes include plenty of steamed vegetables and a high proportion of vegetables to meat.

Steamed rice, steamed noodle dishes, and vegetarian dishes are good choices too. Ask that the chef cook your food without soy sauce or salt to decrease sodium. Some Latin American restaurants feature a variety of fish and chicken dishes that are low in fat. Make sure you get what you want here are just a few things you can do to make sure you're in control when you eat out.

Choose a meal that contains plenty of brightly colored vegetables. They are rich in fiber, which can make you feel fuller more quickly. Vegetables are also packed with many of the essential vitamins and minerals the human body needs every day, as well.

Skip the Creamy Dressing, Salads are always a healthy option, but opt for vinegar- and oil-based dressing in place of creamy choices like Ranch or Thousand Island. One ladle of creamy dressing can add up to 300 extra calories to your meal, defeating the purpose of choosing a healthy salad over some other options on the menu.

Ask how dishes are cooked. Don't hesitate to request that one food be substituted for another. Order a green salad or baked potato in place of french fries or order fruit, fruit ice, or sherbet instead of ice cream. Request sauces and salad dressings on the side and use only a small amount.

Ask that butter not be sent to the table with your rolls. If you're not very hungry, order two low-fat appetizers rather than an entire meal, split a menu item with a friend, get a doggie-bag to take half of your meal home, or order a half-size portion. When you have finished eating, have the waiter clear the dishes away so that you can avoid postmeal nibbling.

Best Fruits for a glowing skin

When it comes to healthy-looking skin, what you put in your body may matter more than what you put on it. You probably think about how nutrition affects your internal health and your weight, but eating the right fruit can also improve the quality of your skin.

Know the best fruits to eat, to give you that glowing skin you've always wanted! We cannot deny the fact that as we age, our skin does too. Prevention of glowing skin is not that easy. Some would even go for surgical measures, just to keep them look young and glowing.

We also know that a cup of fruit juice a day is sure to guarantee a clear complexion. How about a massage with a fruit pulp or a fruit facial? Fruit facials have been there for at least a decade now. But with people getting more wary of effect of chemicals on the skin, a majority of them are now resorting to using something from their own kitchen. What better way to pamper your skin than with pure stuff which is free of toxins and not harmful to your skin?

Besides the fact that they hydrate and rejuvenate your skin, the very smell of a fruit on your face is quite de-stressing. Unlike the chemical beauty treatments, fruits are cost-effective, natural and also bring a visible difference. Here are a few fruits and their properties, choose what suits you best!

Banana: This is one fruit that's abundantly available in India all through the year. We know it's a good source of iron, magnesium and potassium and helps reduce menstrual cramps. The effect of banana on skin too is not something that can be ignored. Bananas are rich in vitamin A, B and E and hence works as an anti-aging agent. A fresh mashed banana facial can do wonders for your skin.

Lemon: Lemon is packed with enzymes, sugar, and fruit acids that aid to eliminate dead cells from the skin. It also helps in maintaining proper blood circulation which is essential in obtaining healthy glowing skin. It also contains powerful antioxidants to fight free radicals.

Fresh lemons can be used for whitening dark elbows and underarms. Simply cut the fruit and scrub it onto dark areas of your skin. Regular application of this fruit lightens the skin color. Lemon works as a superb natural bleaching agent and a great exfoliate for the skin. Using lemon on your face is the quickest and great way to natural glow. Applying a mixture of mashed apple, honey, rose water and oatmeal can act as a great exfoliating mask on your skin.

Apple: are a good source of the soluble fiber pectin, a starch essential to drive away acne. By eating apple daily, skin wrinkles can be controlled. This fruit works as an excellent natural facial cleanser too. Natural acid of this fruit helps remove excess oil from the skin and prevents acne, whiteheads, and blackheads.

Applying the mix of apple juice, milk, and honey on your face will give you a soft and supple skin with natural glow.

Orange: Rich in vitamin C that improves skin texture. Like apple, orange too contains collagen that slows skin aging process. Rub the insides of orange on your skin to tighten the skin. Oranges can be dried and powdered and used as a natural scrub. Like lemon, oranges too help clear skin blemishes.

Papaya: The benefits of this fruit on skin have perhaps been talked about since the time of our ancestors. Papaya is rich in antioxidants and contain a special enzyme called papain that can kill dead cells and cure skin impurities. A glass of papaya milk or just applying the flesh of papaya on your skin can do wonders to your skin.

Pomegranate is rich in ingredients that enhance the beauty and life of skin. This red fruit is loaded with antioxidants that considerably slow down the process of aging. In addition, pomegranate is also rich in compounds called phytoestrogens that resemble the estrogen hormone's ability to activate estrogen receptors in the body. Estrogen plays an important role in stimulating fibroblasts that help to make collagen and hylauronic acid to make the skin firm.

Studies have shown that applying pomegranate seed extract to the skin may reduce the formation of some forms of skin cancer. It can also be used for treatment of acne.

Mango: Rightly called the king of fruits for not just its taste but also for health benefits. The soft pulpy fruit has an amazing effect on skin too. Rich in vitamin-A and rich antioxidants, it fights against skin aging, regenerates skin cells and restores the elasticity of skin.

Health Benefits of Bananas

Bananas are loved by children and adults alike. What’s not to like about a fruit that comes gift-wrapped and is packed with nutrients that lead to good health and fat loss?

Bananas have a lot of health benefits, but we are aware of only very few. Shall we take a look at the health benefits of banana? These benefits include bowel regulation, reduce stress, heart diseases, depression, menstrual pains, anemia, increase in brain power. Know more health benefits of banana here...

Reducing Depression: Tryptophan acids are present in bananas and these help in reducing depression and thereby improve your mood. Studies show that bananas are also helpful in reducing stress levels. In this age of stress, this health benefit of banana is truly great.

Anemia: Bananas are not only rich in potassium but also rich in iron; therefore, eating a banana increases iron and thereby high hemoglobin. When hemoglobin content is increased, naturally anemic conditions decreases. Forgot those pills for anemia and take a banana. Wow…yet another amazing health benefit of banana.

Constipation and Diarrhea: Due to their content in fiber, they help restore a normal bowel function. In addition, diarrhea usually depletes your body of important electrolytes (of which the most important is potassium, contained in high amounts in bananas). They also contain pectin, a soluble fiber (hydrocolloid) that can help normalize movement through the digestive tract.

Eyesight Protection: Research published in the Archives of Ophthalmology has proven that adults consuming at least 3 servings of fruit per day have a reduced risk (by 36%) of developing age-related macular degeneration (ARMD), the primary cause of vision loss in older adults, compared to persons who consume less than 1.5 servings of fruit daily.

Healthy Bones: Banana contains fructooligosaccharide (FOS).It greatly helps in calcium absorption and promotes bone health.

Healthy Kidney: Bananas protects kidney health as it contains high amounts of antioxidant phenolic compounds.

Blood Pressure: Bananas are extremely high in potassium (about 4673mg), yet very low in sodium (1mg), thus having a perfect ratio for preventing high blood pressure. So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit’s ability to reduce the risk of blood pressure and stroke.

Heartburn: Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.
Morning Sickness Snacking on bananas between meals helps to keep blood-sugar levels up and avoid morning sickness.

Smoking: Bananas can also help people trying to give up smoking. They contain vitamins B6 and B12 they contain, as well as potassium and magnesium: these substances help the body recover from the effects of nicotine withdrawal.

Ulcers: This is the only raw fruit that can be eaten without distress in over-chronicle cases. It also helps reduce acidity and reduces irritation. Bananas stimulate the cells on the internal stomach lining to produce a thicker mucus.

Stroke Risk: According to a study in The New England Journal of Medicine, eating bananas as part of a regular diet can reduce the risk of death by strokes by as much as 40% .

Nerves: Bananas are high in B vitamins that have been shows to improve nerve function

Mosquito Bites: For allergies and infection caused by mosquito bite,banana's skin is a good natural medicine.

Stress Relief: Bananas are high in potassium, which helps normalize the hearthbeat and regulate the body’s water balance. During periods of high stress, our body’s potassium levels tend to be rapidly depleted: eating bananas is a healthy way to rebalance them without using drugs

Health benefits of watermelon

It is the season of watermelons. They are best during the summer as they will be soft, sweet and juicy.

That triangular wedge of bright red/white/green, sweet juiciness forbids us to take life too seriously and shouts, “SUMMER!!!” As if that weren’t enough, watermelon is packed full of nutrition, hydrates and is low-fat. While many of us think of watermelon as a great snack option, when you tally up its nutritive value, you might consider making this all-star a feature player in your cuisine.

Juicy watermelons are indeed packed with some of the best antioxidants in nature, Watermelons are an excellent source of several vitamins: vitamin A, which helps maintain eye health and is an antioxidant; vitamin C, which helps strengthen immunity, heal wounds, prevent cell damage, promote healthy teeth and gums; and vitamin B6, which helps brain function and helps convert protein to energy.

It is an ideal health drink because it is 92 per cent water, and does not contain any fat or cholesterol. It also fills you up fast because of its water content. So have it along with your barbeque or grills as watermelons will prevent you from overeating.

Given below are some health benefits of water melon:
- Kidney Disorders
- High Blood Pressure
- Prevent Heat Stroke
- Diabetes
- Heart Care
- Macular Degeneration
- Impotence

Choosing the right Watermelon
Always choose one that is symmetrical and firm without any cuts and bruises. Turn it over and you will see a yellow colour on one side. The yellow area is a good sign as it shows that the watermelon was rested on the ground while ripening under the sun. It is also an indication that your melon is sweeter and juicer. Slap your melon and if it sounds hollow, then it is ripe.

Are you hesitant to buy watermelon frequently because of its size which will occupy a lot of space in the refrigerator? But now plenty of micromelons are available in the market which will easily fit into any small space. So, next time you hit a fruit shop, don't forget to shop for a watermelon.

Health And Food Safety In Hot Weather

In the warm weather it's important to think about food safety for families with children. The issues of food and health safety are becoming very important in hot summer weather. As temperature outside is rising, a great environment for growth and development of various bacteria and microorganisms is being formed. Summer weather imposes our health to numerous risks, including dehydration, heat stroke, sunburn, or suffering from food poisoning. These risks can bring to very serious consequences, that is why health and food safety concerns are especially topical in summer.

Summer is the time for vacation, traveling, picnics, other numerous thrilling and amazing outdoor activities. A great deal of people love summer season, but it is necessary to always remember about food and health safety in summer. There are three major health risks we all are exposed to in hot weather:

Dehydration: is a frequent problem is summer, when heat and temperature rises above 45 degree centigrade. Dehydration is a phase, when body loose more water than it consumes or holds. Dehydration can occur due to sunstroke when excess of body fluids are lost due to sun's heat or it can occur due to diarrhoea when body looses excessive body fluids and salts due to loose motions or it can also cause when you do extensive workouts in hot sun. Dehydration can also occur when you have high temperature and body tries to sweat more to reduce the body temperature.

Heatstroke and heat exhaustion can affect anyone: but some people are more sensitive to the heat than others. Elderly people are often the ones at risk because their health may already be frail, and they may be less able to deal with a sudden rise in temperature.

The young are also more vulnerable because they're more sensitive to the sun and prone to dehydration.

People drinking alcohol outside in the sun will also be more prone to dehydration and less aware of the amount of sun they're getting.

Skin burning: With the summer season comes skin tan, skin burning for the sensitive ones, pigmentation of the skin and other sun & heat associated skin issues like fungal infections, excessive sweating, and body odour.

Staying safe in summer, regardless of where you are: enjoying your vacation at the beach, having some healthy vacation time in the mountains, working in your garden or just kicking back in front of your TV, is vital for all of us. Remember that learning as much as possible about health and food safety in hot weather is the best way to reduce the risks for you, your family and your friends.

When thinking about food and health safety in summer season, it is necessary to use common sense and follow very easy guidelines regarding to food choosing, transporting and preserving. The effects of hot summer weather and leaving our foods out for some time causes our foods get broken, and it is usually not easy to feel dangerous bacteria, especially on early stages of the invasion. Below, there are some hot weather food tips for everyone of is concerned for own health and food safety, especially in hot weather.

Food And Health SafetyWhen it is too hot and you do not want to use a stove or oven, go for fresh vegetable salads with tuna fish, olives, eggs, seafood, or pasta, with come olive oil and lemon juice. Also, using fruit salad can be a good idea, you can enrich it with some cottage cheese, nuts, herbs, or seeds.

Try to decrease the time for strong meat even in the fridge, or better buy meat or poultry right before cooking it. Keep cooked and row meat (and other foods) separate, when storing and during the cooking process.

Also, avoid buying cooked meat from unknown sellers because improperly cooked meat gets broken very fast, especially in hot weather (sometimes, just 30-40 minutes can be enough for improperly cooked meat turning into a terrible source of bacteria and toxins).

Be very careful when buying and storing eggs in summer season as this natural food starts to rotten very fast in hot temperatures. Summer is the season when it is very easy to buy stale eggs in most of our markets and stores. Always store your eggs in the fridge, preferably in a closed container.

If you rather go for buying prepared meals but still think about health and food safety of yours and your family, avoid buying salads, pizzas and other ready meals with sauces like mayonnaise, tomato sauce, and others.

Be especially careful when buying dairy products as a great share of food poisoning cases is caused by consuming bad yogurts, milk shakes, etc. Experts say that dairy products are one of the best types of environment for pathogenic bacteria growth.

In summer season, wash your hands, dishes, cutting boards, other kitchenware, counter, kitchen towels and cloths, more often and more thoroughly.

Health benefits of cold showers

Everybody wants to take a warm shower either in the morning or afternoon for the simple reason that they cannot stand the cold. Don’t you know that bathing with cold water gives you the feeling of freshness and a lot of health benefits? The best way to beat the summer heat is a cold shower, but there are more uses to a cold shower than we realise.

Bathing with cold water freshen your mind in the morning or after a day’s hard work in the warm city. Besides that, cold water can increase metabolism, prevent post-exercise injury and regulate levels of uric acid in your body. There are still other health benefits of having a cold shower.

Male fertility: Very few men may know this fact but heat is bad for your testes, it can potentially lower the sperm count. If you want a child, it's time to shower in cold water, plus you're saving electricity. So next time you visit the sauna you may want to think again.

Blood circulation is increased to get rid of toxin. By the time cold water touches the skin, it reduces blood circulation but at the same time body mechanism increases blood pressure causing the blood to circulate with extra force.

Strengthens Immunity: The most established benefit of cold showers is that overall, they simply increase your chances of fighting off disease and infection. People who take regular cold showers have been shown to have less chance of getting things like:
- Cancer
- Colds
- Flu's
- Haemorrhoids
- Varicose veins

Increases metabolism: When you're cold you reach out for a sweater. Similarly, when your body is cold it automatically generates heat, putting the metabolism into fast gear. That's when carbs and fats are burned to keep you warm.

Avoid sport or workout injuries: After you have over exercised your muscles, that is when they are inflamed and you need them to relax. To improve strength and muscle mass your muscle fibers expand and contract, hence to prevent ruptured fibers due to over training, cold water showers are advised.

Alleviates Depression: Depression is yet another thing that cold showers help and prevent. It is caused by the stimulating effect the cold has on the brains "blue spot", the main source of noradrenaline for our bodies, a chemical that might be used to help alleviate depression.

Additional benefits: Cold showers can decrease chronic pain, reduce body aches, improve your hair health, improve kidney function, reduce swelling and edema, heal and tone skin and regulate your autonomic nervous system.

Cold water and body rhythm: It deepens your breathing. If you're tired, a cold shower will do the trick as it helps to fight fatigue. Can't sleep? A cold shower will help you hit the snooze button. If your hair products are not giving you the desired sheen, try cold water. Who knew cold showers had so many health benefits!

Basic healthy lifestyle habits

Eat less and live longer. Eat a wide variety of fruits and vegetables as opposed to the same ones all the time.

Drink a glass or two of cold water first thing in the morning to eliminate the bowels. Add more fiber to your diet - one option is psyllium. Dietary fiber is thought to decrease the transit time of food in the colon and to dilute carcinogens, thus minimizing the body’s exposure to toxins.

Drink 4 to 8 glasses of water per day, more in hot weather. Studies indicate that 5 to 8 glasses of water a day helps maintain good health. Water makes up more than 70 percent of solid body tissue and helps regulate body temperature, carries nutrients and oxygen to cells, removes waste, cushions joints and protects organs and tissues. Lack of adequate water intake leads to headaches, grogginess and dry, itchy skin. Severe dehydration affects blood pressure, circulation, digestion, kidney function and nearly all body processes.

Eat more protein and fat at breakfast and lunch, and switch to more complex carbs at night if you have trouble falling asleep. Carbs, such as vegetable soup, pasta, or grains help induce sleep at night.

It's better to eat small frequent meals than two or three large meals, although each person has his or her own routine and schedule and some people may prefer infrequent large meals.

Sleep has a major influence on health — Good sleep enhances libido. See also how to improve sex drive with herbs.

Alcohol such as beer and wine are acceptable in moderation, such as a glass a day.

Dental cleaning and flossing — floss and brush at night before bed. Ideally do so after every meal.

Limit exposure to excessive sun, more than an hour or two a day, in order to avoid wrinkled and damaged skin.

Limit caffeine intake. People who consume caffeine may experience an increase in blood pressure, feel more stressed and produce more stress hormones than on days when they opt for decaf. The effects of caffeine appear to persist until people go to bed, even if they don't consume any caffeine after lunch.