How Exercise Benefits My Heart Health?

Who doesn’t know that exercise is very good for our health? But how many of us are able to spare some time from our busy schedules and exercise regularly. To motivate you, let us tell one more significant advantage of exercise- it improves our heart health and helps us in preventing heart diseases. In fact, regular physical activity is one of the best things you can do for your heart health. Let us see how exercise improves our heart health: It reduces blood pressure: When we exercise, our heart can pump more blood with each beat, which enhances its efficiency. Regular workout also makes our heart stronger and a stronger heart can pump more blood with less effort. This reduces the stress on the heart and blood vessels, which helps reducing blood pressure. Therefore, if your BP is high, consistent exercise can help in lowering it. Lowers cholesterol: Many scientific studies have shown that regular workout can make healthy changes in cholesterol levels. It can increase the amount of HDL (Good Cholesterol) and reduce the level of LDL (Bad Cholesterol). Strengthens heart muscles: We all know that exercise makes our muscles stronger and also improves their flexibility. Just like other muscles, it also strengthens the muscles of our heart. When heart muscles become stronger, our heart can pump more blood with lesser effort. Thus the strain on the heart decreases. Maintains body weight: Most of us workout to lose weight and look slim. Obesity or overweight is a potential risk factor for hypertension, diabetes and heart diseases. Regular workout keeps a check on our weight, improves metabolism and keeps...

Filtered vs Refined oils

  When it comes to heart health, the first food group that comes to mind is OILS. It is the most common cooking medium which provides energy to body, taste to food along with fat soluble vitamins and essential fatty acids .Now the question of how much should be used needs a more customized guidelines rather than a generalized one but here lets discuss on which type of oil should be used. The two types of oils based on processing involved are: Filtered and Refined oils. Filtered oils or Kachi ghani as we call in India are the ones which are filtered through strainers to eliminate the solid particles & other impurities from the seed .They appear to be more dark and cloudy and also the smell is more prominent. Refined oils on the other hand are treated with chemicals to get rid of impurities & odor to give a clear appearance. The general rule everyone must apply is – “Less the processing, more is the nutrition”. So definitely the filtered oils are better than refined ones. Also filtered oils are produced at a lower temperature which retain most of the nutrition & the fatty acid bonds doesn’t become toxic, which is not true with refined oils. To make filtered oils the best grade of seeds are used which is not again true for refined ones. Yes, filtered oils do have a strong aroma which makes them unwanted for deep frying as they can overpower the taste of food. So I would advise that if it suites your taste buds it’s better to consume filtered oils on a regular...

Benefits of Quinoa and Amaranth

Quinoa is treated as the new savor in the world of food market.It has become a hero whether in case of watching weight or diabetes. However it is important to know what product are you accumulating in your lifestyle and are there any traditional counterparts for them?? Quinoa is a pseudo cereal. It is a powerhouse of number of nutrients like protein, calcium, phosphorous, potassium, magnesium. It is also a good source of oleic fatty acids. It contains heart friendly mono saturated fatty acids- alpha linoleic acids. Moreover it is gluten free. It also has low glycaemic index which proves beneficial for blood sugars. Its antioxidant properties helps fighting against aging & many diseases. It is also a source of flavanoids like quercetin, kaempferol which are antiviral, anticancer & also anti depressant. Although it is highly nutritious we might also look at the traditional counterparts. Amaranth or rajgeera resembles to quinoa in many ways. It is again gluten free, significantly reduces cholesterol levels, great source of protein and all essential amino acids, powerhouse of minerals like calcium, magnesium, potassium, phosphorous etc along with vitamins like A, C, E, K, B5, B6, folate, niacin & riboflavin. The phytonutrients helps in controlling hypertension and diabetes. The antioxidants helps in controlling the hormones. However there are certain areas where amaranth proves to be better than quinoa: Lysine protein is more in amaranth than in quinoa. Amaranth also succeeds quinoa in fiber content. Amaranth is high in iron and calcium content Amaranth is lighter on pocket as well. So, start eating your rajgeera ladoos and porridges or pop them like popcorns and get...

Myths And Facts About Coconut

BUSTING MYTHS ABOUT COCONUT Over the time along with a number of speculations and contraindications, studies have proven the fact that in order to get rid of the extra fat or bad fat from your body the key is to eat good amounts of healthy fats. One of the healthiest source of such fats here in southern India comes from Coconut Tree. It not only ensures fat burning but also useful to boost metabolism and control blood sugar. Now the miracle component in coconut is the group of essential fatty acids called Medium chain triglycerides, a fat similar to mother’s milk. MCT are helpful in providing strength and endurance, improves nerves coordination,supports thyroid function and improves feeling of well being.   Fact vs Fiction FICTION FACT Coconut contains cholesterol It is a plant food so it has no cholesterol. On the other hand it will help to lower your cholesterol levels. Its unhealthy for heart Lauric acid ,the saturated fatty acid in coconut has actually proven good for heart along with its anti-inflammatory properties. No coconut for diabetics Addition of fat to meals lowers the Glycaemic index of food , so recommended for diabetics. Its high in calories The fatty acids in coconut improves satiety and therefore added to meals so that in less amounts they make you feel full. Different ways to have coconut 1. Tender coconut water – Considered far better than cold drinks . Improves renal function too . Its natural refresher. 2. Tender Coconut or Malai – Good for intestines especially in conditions like chronic constipation,IBS,Ulcerative colitis. 3. Ripe and fleshy coconut – When added...