We learn about the foods to eat and the foods to avoid, and we get six pieces of advice from Luke Coutinho, founder of You Care and a specialist in holistic nutrition, lifestyle, integrative medicine, and lifestyle medicine.
New Delhi: The ability to live a long life, the ability to cure depressive symptoms, and a decreased risk of dementia are just a few of the many advantages of preserving heart health. A saying states that “With a healthy heart, the beat continues.” Luke Coutinho, Holistic Nutrition and Lifestyle, Integrative and Lifestyle Medicine, Founder of You Care, outlines the steps to achieving a healthy heart.
Tips to keep your healthy heart
Emotional well-being: Today, improving emotional well-being is of utmost importance for heart health. Cortisol is produced as a result of the flight or fight response, which is triggered by negative emotions and thoughts. Cortisol is known to cause blood pressure, heart rate, and inflammation to rise, all of which can be detrimental to heart health. Spend more time using techniques like yoga, pranayama, meditation, visualization, laughter, and positive affirmations to repair your emotions.
Vitamin Breathing: All it takes to relax your mind and heart is one full, deep breath in and out. Deep breathing is believed to change our body’s physiological state almost immediately from one of flight or fight to one of rest and digestion. This makes practicing deep breathing on a daily basis a very heart-healthy habit.
Anti-inflammatory and antioxidant-rich foods: Instead of cholesterol, inflammation and oxidative damage to the heart, blood vessels, endothelium lining, arteries, etc., are the main causes of heart attacks. Free radicals from the food we eat, the air we breathe, and various lifestyle decisions are what cause inflammation and oxidative damage. Foods that are effective at reducing inflammation include black pepper, ginger, turmeric, and other spices. Eat a variety of fruits and berries in different colors while they are in season.
Prioritize sleep: Make getting enough sleep a priority because both insufficient and inadequate sleep might be bad for our heart health. This is because when we sleep and work less, the heart takes a holiday. Being a muscle, the heart needs rest. Lack of sleep also raises blood pressure, insulin resistance, and inflammatory markers.
Keep moving; too much sitting is the equivalent of smoking. Make sure to move about throughout the day. Sedentary lifestyles increase people’s risk of heart attacks make sure to move about throughout the day. Sedentary lifestyles increase people’s risk of heart attacks. Walking, yoga, Zumba, and trekking are all great cardiovascular activities.
Stop smoking: Smoking is harmful to the heart, whether it is active or passive. Smoking increases the body’s risk of oxidative stress and inflammation. Plaque accumulation in the arteries is a result of the chemicals released by cigarettes. Along with hardening the arteries, it also depletes a number of vitamins and minerals.
10 foods that will help your heart stay young and healthy
Increase your intake of fiber and antioxidants by eating more raw food.
Pure A2 Gir animal ghee, coconut oil, and mustard oil are examples of high-quality oils that can reduce inflammation and raise healthy cholesterol.
Foods high in omega-3 fatty acids are crucial and incredibly good for the heart. In addition to healing artery walls and reducing LDL while raising HDL, it aids in reducing inflammation. For instance, to name a few, fatty fish, flax seeds, walnuts, and chia seeds
Beetroot: for its strong antioxidant content and capacity to serve as a vasodilator.
Garlic: for its ability to reduce inflammation and bad cholesterol It also thins the blood naturally.
For its high antioxidant content, particularly EGCG, organic tea (black, white, oolong, and matcha) is recommended. Recent studies have also revealed that it has powerful cholesterol-lowering capabilities and helps avoid artery plaque buildup.
berries, grapes, and pomegranates: for their high antioxidant content.
Foods high in vitamin E are known for their capacity to reduce inflammation, combat free radicals, mend cells, and heal arteries. People who are exposed to cigarette smoke and industrial pollution must have it. Sunflower seeds, unsalted peanuts, avocados, almonds, and sesame seeds, for instance.
Foods high in magnesium are beneficial for blood pressure and cardiac health. For instance, all nuts and seeds, leafy green vegetables, and chocolate
Foods high in potassium: essential for every heartbeat It controls blood pressure, and cardiac muscle contractions, and maintains a regular heartbeat. Bananas, avocados, and pumpkins, for example.
foods high in vitamin K: for their high antioxidant qualities and for avoiding artery calcification. For instance: avocado, broccoli, prunes, and green leafy veggies.
Foods to avoid
Consumption of refined carbohydrates and refined sugar both raise blood sugar levels, which raises the chance of having a heart attack. Additionally, too much of either could cause triglyceride levels to rise. Contrarily, complex carbohydrates such as dosas, idlis, rotis, hand-pounded rice, etc. are all beneficial carbohydrates that can be incorporated into your diet for excellent health and lowering the risk of a heart attack. People who stop eating these complex carbohydrates become vitamin K2 deficient, which can lead to the hardening of arteries.
Refined salt: Refined salt and MSG can harm the kidneys by causing inflammation in the body, raising blood pressure, and causing water retention. After consulting with a health specialist, a person may decide to use rock salt or Himalayan pink salt.
Vegetable oils that have been refined are high in omega-6 fatty acids. Omega 6 is bad for your health since it causes oxidative stress and inflammation in the body.
Foods that have been processed and packaged: Foods that have been processed and packaged are also linked to an increase in heart attacks and strokes. Again, this is because the low-grade refined oil used to create these packaged and processed foods causes oxidative stress and inflammation in the body.
Excessive intake of tea, coffee, and alcohol can exacerbate or trigger acidity and inflammation, especially if the beverage also contains sugar, cream, or other ingredients. Alcohol can also increase blood pressure, inflame the body, and promote harmful cholesterol.
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