Avoid these foods to safeguard your heart

Medical research reveal that the number of people diagnosed with heart diseases have grown on an alarming rate. Experts point out stress, unhealthy eating habits, and lifestyle and lack of physical exercises as some of the reasons that lead to heart ailments, even at a young age. Heart beat is what keeps a person alive and when they are disrupted; it may be an indication of severe diseases.

The increase in the level of bad cholesterol (LDL) and the drop in the level of good cholesterol (HDL) may not be good for your heart. High cholesterol is often the reason that leads to heart attacks or diseases related to the arteries. The fat deposits cause plaque formation in the arteries and block the blood flow. Obesity and unhealthy eating habits shoots the LDL or bad cholesterol levels causing liver diseases, kidneys diseases, diabetes, polycystic ovary disease and thyroid related problems.

It is important to take care of your kids' diet from a young age itself. They must be encouraged to eat healthy and well-balanced meals. Snacking on fried food, sugary treats and fast food may invite heart diseases at a tender age itself.

Breakfast plays a major role in safeguarding the health of the heart. Skipping the most important meal in the day would disrupt you metabolism. One third of the protein and energy required to take on the day on an amazing note, comes from the breakfast. There is a connection between high blood pressure, the lipid rate in blood and pot belly. The fat deposits in the internal organs hamper the insulin regulation and increase the blood sugar and cholesterol levels. Smoking causes the contraction of the blood vessels, disrupting the blood flow. Nicotine too increases the blood pressure and shrinks the blood vessels. Alcoholism may lead to a condition called the cardio myopathy.

Try to avoid food items that are loaded with sugar and fat. Red meat, oil fried snacks and food, bakery items, aerated drinks, pickles, pappad, dried fish and food that are laden with salt shouldn't be consumed on a regular basis. Fishes like sardines, mackerel and tuna that are store houses of omega 3 fatty acids play a vital role in protecting the heart. The fat free protein in these fishes reduces the triglyceride and increases the level of HDL or good cholesterol. This improves the elasticity of the blood vessels and reduces the chances of blood clotting.

Similarly, the omega 3 fatty acids and the healthy fibres contained in flax seeds are excellent to maintain a healthy heart. Vitamins E,C and A and selenium in fresh fruits and vegetables prevents plaque formation in the blood vessels and protects from sudden heart attacks. Meanwhile, the unsaturated fat in almonds, walnuts and cashews helps reduce the bad cholesterol. However, it must be noted that one shouldn’t consume more than 6 -8 nuts a day. Fruits and vegetables that are yellow in colour are rich in carotene. Make sure that green leafy vegetables that are great sources of fibres are included in your daily diet. The extra fat and cholesterol in the blood could be reduced by regularly consuming fresh green salad.

Saturated fat (found in butter, ghee, red meat, processed food) and hydrogenated fats shoot the cholesterol levels and leads to heart attack. The oil which is reused multiple times poses great threat to the health of your heart. The trans fatty acids in it are the real villain which seriously harms the heart. The bran in grains contains phyto estrogen and phyto steroids which is healthier and nourishing as well. Whole grains, oats, barley, lentils and legumes and fat free milk should be consumed on a regular basis.

Try to reduce the use of table salt or food that is too salty, to control your blood pressure and safeguard your heart from heart attacks.

Doctors say that those who are mentally stressed have increased chances of heart diseases. Meditation and yoga could be practised to relax your mind and body. Make sure that you indulge in some kind of physical exercises regularly. This reduces the extra energy and fat deposits in your body and makes you active and healthier. It is very important that you catch at least 6 hours of sound sleep every night. Healthy lifestyle, eating well balanced meals, regular work outs and quitting bad habits are the key to maintain a healthy heart.