Seafood is an excellent source of protein and it’s usually low in fat. Fish such as salmon is a little higher in fat, but it is the heart-healthy as it has omega-3 fatty acids.
One-half cup of beans contains as much protein as an ounce of boiled chicken. Plus, these nutritious nuggets are loaded with fiber to keep you feeling full for hours.
Dairy foods like milk, cheese, and yogurt excellent sources of protein, but they also contain valuable calcium, and many are fortified with vitamin D. Skim or low-fat dairy helps to keep bones and teeth strong and help prevent osteoporosis.
Eggs are one of the least expensive forms of protein. The American Heart Association says normal healthy adults can safely enjoy an egg a day. Eggs can be safely consumed through out the year.
Experts say fifty grams of soy protein daily can help lower cholesterol by about 3%. Eating soy protein is also good for your heart health.
Good Habits for healthy metabolism
Stress- It is a widely known fact that stress is a number one cause to a large number of diseases. According to a study conducted by the researches at the Ohio State University, stress is in direct correlation decline in metabolism speed. It is advisable to have a daily habit to find a quiet place and relax for at least fifteen minutes by doing deep breathing exercises, yoga, or meditation.
Drink more water- Without enough water intake, our metabolism gets “depressed” as the research by the University of Utah shows. An optimal amount of water intake for an adult would be eight glasses of water per day. Additionally, it is highly advised to drink one glass of water before a meal, as water consumption before the meal helps enhance your metabolism speed.
Eat often-Eating can actually boost your metabolism. It is recommended to eat smaller/lesser meals more frequently. Experts suggest, you should have five small meals every three hours. Also, eating at the same time every day, and avoiding late dinners helps in boosting metabolism
Good Sleep-Irregular sleeping habits can harm your metabolism causing stress and craving for sugar and bad carbs. Quality sleep requires sleeping in a well aired room without artificial light for at least eight hours. To keep your metabolism from slowing down you should try to go to bed at the same time and wake up early each day
Increase your iron levels-Iron helps to transform blood sugar into energy that fuels the muscles in the human body. Including foods rich in iron such as fish, red meat and beans into your daily eating regiment, can help boost your metabolism during physical activity.
HEART HEALTH
A healthy human heart beats about 2.5 billion times over the average lifetime. The heart is a muscular organ, which pumps blood through the blood vessels of the circulatory system. Blood supplies our organs with oxygen and nutrients, and helps in the removal of metabolic wastes.
Heart Health
According to centre of disease control there are various health conditions which can lead to heart disease. Some major contributory factors are genetics, age, poor lifestyle, age and family history. Genetics, age and family history are the factors which cannot be controlled. However, one can adopt a good lifestyle and can choose to eat a healthy diet to prevent heart diseases.
Risk factors causing heart diseases:
Hypertension (High Blood Pressure)
High blood pressure is one of the prime risk factors for heart disease. It is a medical condition resulting due to an excessive pressure of blood in arteries and other blood vessels. Hypertension is regarded as the one of the prime causes of major heart conditions like heart attack.
High blood pressure is also referred to as “silent killer”, as most of the people do not observe the symptoms of high blood pressure. However, high blood pressure can be controlled with a right diet, medication and a healthy life style.
High Cholesterol
Cholesterol is a fat-like, waxy thin, substance which is naturally produced by liver. However, consuming foods rich in saturated fats can lead to high cholesterol levels in our blood. The excess cholesterol gets deposited in the walls of the arteries which leads to their narrowing, thereby leading to major heart diseases like atherosclerosis and heart attack.
Diabetes
Diabetes mellitus another major risk factor of heart disease. The body needs sugar for providing energy and in normal circumstances pancreas produces enough insulin for the sugar to get utilized. However, in diabetes either no insulin or less insulin is produced by the body leading to sugar accumulation in the blood.
Major Heart Diseases
Angina
Angina is also known as chest pain or discomfort caused when the heart muscle is devoid of enough oxygen-rich blood. Angina patients may experience heaviness or tightness in the chest which can even radiate to arms, neck, jaw, back or stomach. Angina is an alarming condition of a major heart disease and should not be ignored.
Management of Angina
Treatment for angina not only reduces the symptoms but also minimizes the risk for heart attack and death.
Treatment options include:
Modifications in the lifestyle such as quitting smoking, managing weight, eating right, keeping stress at bay, and controlling diabetes
Taking medications like calcium channel blockers, satins (as prescribed by doctor)
Treatment like stenting, coronary artery bypass (depending what doctor opts for)
Cardiac rehabilitation post cardiac procedure which aims for physical fitness, minimize cardiac symptoms, and improves the overall health, and lowers the risk for heart problems in the future
Aortic Stenosis
Aortic stenosis is one of the most prevalent and most severe valve diseases of the heart which occurs due to obstruction of blood flow across the aortic valve. Affected patients may suffer from complications like chest pain, fainting, and heart failure which might lead to shortness of breath. This condition could be genetic or age related.
Management of Aortic Stenosis
Treatment for aortic stenosis depends on symptoms and the extent of the disease.
Mild disease may not require any treatment; however, a regular ECG is done by the doctor to forecast any complication. In severe cases the treatment includes:
Replacing the aortic valve: Aortic valve replacement is the only effective treatment for severe aortic stenosis.
Medications: There is no specific medication for this condition, however blood pressure is controlled to prevent further complications.
Atherosclerosis
Atherosclerosis is a disease in which plaque builds up inside the arteries, which eventually causes blockage and limiting the flow of oxygen-rich blood to your organs. It is one of the prime causes of heart attacks, strokes, and peripheral vascular disease together called cardiovascular disease.
Management of Atherosclerosis
Lifestyle management-Eating a healthy diet
A healthy diet is primarily a diet rich in fruits, vegetables, whole grains, and low in refined carbohydrates, saturated, trans fats, and sodium.
Some simple ways are to switch from white to whole-grain bread, eating fruits and vegetables rather than refined food items, using olive oil instead of solid fats like butter, and reducing sugar and sugar substitutes to a greater extent.
Quit smoking– According to the Mayo Clinic- for heavy smoker, quitting is the single most effective way to stop atherosclerosis from getting worse and reduce risk of complications
Maintain healthy weight– obese individuals are more prone to heart disease. Hence, a person should try to maintain a healthy weight.
Manage Stress– Keep the body relaxed; try deep breathing, meditation, and yoga to keep stress at bay. .
Medications and Surgery– Doctor may prescribe medication like cholesterol medication, anti-platelet medication, and calcium channel blockers. Surgery includes angioplasty, endarterectomy and bypass grafting
Atrial Fibrillation
Atrial fibrillation (also referred to as AFib or AF) is the most common type of abnormal heart rhythm (arrhythmia) which can cause complications like blood clots, stroke, heart failure and other heart-related complications.
Management of Atrial Fibrillation
The atrial fibrillation treatment depends on how long the patient has had atrial fibrillation, acuteness of symptoms and the underlying cause of atrial fibrillation. Generally, the treatment goals for atrial fibrillation are to:
Functional medicine is a system approach which addresses the underlying cause of the disease. A functional medicine expert is a super generalist who aims to treat the body as a whole to suppress a disease condition. For an instance- A functional medicine expert will consider brain and gut connected and deals with body as a whole. Hence, functional medicine is also regarded as precision medicine.
According to Mona Johar a trained functional medicine expert-“Eating local, organic, and fresh food not only supplements good nutrition but also acts as a medicine to fight against many diseases”.
Prediabetes is a condition in which blood sugar levels are high but are not enough to be regarded as diabetes. However, if remain unchecked and uncontrolled prediabetes usually converts to diabetes.
According to Mona – prediabetes results due to the combination of genetic, environmental and unhealthy lifestyle factors.
There are no obvious signs and symptoms which can result in prediabetes, however a periodic blood test is the only method which can detect the spikes in the blood sugar levels.
It is myth that fat people are prone to diabetes. Mona says that it thin individuals are at an equal risk. She terms thin people as walking time bombs or TOFI (Thin from outside and fat from inside). Fats is not visible in such individuals, however it gets accumulated on the internal organs which leads to serious complications.
Causes of prediabetes
Prediabetes primarily results from factors such as:
Poor diet
Toxins in the environment
Genetics
Mona addresses most of the concerns w.r.t food to curb prediabetes In spite of having a genetic predisposition towards the disease, genetic suppression for diabetes can be achieved by:
Eating healthy
Avoiding eating foods in plastics(minimize the use of plastics)
Avoiding sugary foods and drinks-which shoots the blood sugar levels
Including whole fruits and vegetables
Eating foods which are low in glycemic index such as high fiber foods(green leafy vegetables, cauliflower and fruits )
Refraining from foods high in glycemic index (e.g potatoes)
Mona says- Rule of the thumb is that high fiber foods are low in glycemic index e.g fruits and vegetables. She emphasizes on below mentioned points to prevent or deal with prediabetes:
Eating healthy
Art of stacking-Pairing the food appropriately-Just for an instance you are eating rice and dal, club it with foods rich in fibers such as vegetables and salads. Include proteins such as tofu. Non- vegetarians can add chicken, meat or fish.
Consuming sweets in moderation-Try consuming sweets in moderation. Gradually reduce your sweet intake. Mona says- According to research it takes about 14 days to fully curb the craving of a particular food. So do not give your body a shock and try eating foods in moderation.
Avoid artificial sweetners– Mona says – Artificial sweeteners can be regarded as poison. They attack our gut microbiome and kill good bacteria, which are essential for maintaining good health.
Prediabetics can include dates, coconut to replace the sugar in their diet
Healthy lifestyle
According to Mona leading a active life and a 30 mins of daily physical activity can reduce the risk of prediabetes. So one must include a minimum of 30 mins work out schedule in daily regimen.
Stress
Keep stress at bay. Stress not only contributes to prediabetes condition but also contributes heavily to other lifestyle chronic conditions.
Foods recommended for prediabetics
Lean proteins
Foods rich in chromium like brocilli
Foods rich in magnesium like almonds, spinach and pumpkin seeds
Karela juice is an age old Indian method which is scientifically proven to prevent diabetes and has exceptional benefits in lowering down the blood sugar levels.
Whenever you visit a restaurant it is a good idea to:
Take time in understanding the menu
Take time to order
Select intelligently
Ask questions to the server
Customize food
Avoid foods rich in sugars and carbs e.g bread basket
Swap few items e.g remove french fries, avoid salad dressings instead use olive oil
Avoid fried foods like chilli paneer
Avoid cheesy pizza. Customize pizza and add more vegetables
Share your food
Eat fruit bowel instead of conventional desserts
Power foods to prevent diabetes:
Green Tea
Cinnamon
Coriander
Ginger
Sprouted foods
To read more on Diabetes, click on the link below.
