Eat Healthy, Stay Healthy & Keep Smiling! I am a USA-based Indian origin Dietitian with years of experience leading and guiding in the food and nutrition world. Also, a nutrition blog enthusiast where I like to share the knowledge of nutrition with the world to make this world a healthier and better place. Believer of education never stops, therefore, I have two bachelors in the field of..
Studies and researchers
have found that about 7.1 million Americans have experienced a heart attack in
Well it doesn’t
stop there, every forty seconds an American dies because of heart disease.
In one of
the study, Italian researchers stated that the newborns and fetus of mother
with elevated LDL are most probably to have arterial lesions, which is the
first stage of heart disease. Therefore we can say that the heart disease
begins in the mother’s womb.
many factors which cause heart disease such as high cholesterol, genetic cause,
eating habits, lifestyle and physical activity.
But the most
important thing to remember is that it is completely preventable with healthy
So, are you
ready to take one step ahead and start making changes to your lifestyle to decrease
the risk of heart disease?
Here are the 7 tips to reduce your
risk of heart disease.
1. Cut down fat intake
To reduce the risk of heart disease you should also reduce your intake of
foods which contain cholesterol and saturates fat. Animal products such as
milk, yogurt, cheese, fish, eggs, red meat, and seafood are hazardous to your
According to American heart association, people who are at no risk should
not consume more than 300 grams of cholesterol each day and 200 grams for those
who are at risk of heart disease.
Now let’s talk about saturated fat! Sometime people get confused with
food and their types of fats.
Do you know which type of food and food products contain saturated fats?
It very easy to remember!
Well, some oils such as coconut oil, palm oil and all the same food and
food products which have cholesterol in it.
So, ditch the unhealthy fats from your diet and take care of your heart!
2. Boost the fiber intake
Fiber plays an important role in lowering the risk of heart disease and
Some studies found that eating only 10 grams of fibers per day, reduces
the risk of dying by 10%.
Fruits and vegetables (pear, figs, apricot, broccoli, turnips, Brussels
sprouts, sweet potato, carrots) beans, oats, barley, some seeds as flax seeds,
sunflower seeds, are rich in soluble fibers (help in decreasing cholesterol).
Soluble fibers are also helpful for your gut, balancing your blood glucose levels and overall health.
3. Quit smoking
Well, as they say, smoking is injurious to health!
Smoking damages lining of arteries, which can lead to develop atheroma
(fatty material) and increases the risk of heart attack and stroke.
Therefore, say NO to smoke!
4. Maintain ideal body weight
According to researches and studies about 40% of Americans are obese, and
numbers are increasing day by day.
Excess Body weight can be major cause to develop many diseases, such as
high cholesterol, high blood sugar, stroke and heart disease.
Maintain ideal weight plays a big role in avoiding heart disease.
5. Try to reduce stress
Sometimes in our busy life, many from us experiences different ways of
stress and forget to concentrate on their health and recuperate.
Our body response to stress in various ways such as headache, stomach
pain or back stain. Stress can destroy your energy and make you feel grumpy and
forgetful. Stress increases your heart rate and blood pressure.
So, try to get sufficient rest, and make some modification which will
help you to manage stress such as yoga and meditation.
6. Maintain healthy blood pressure
High blood pressure creates an excessive stress on heart and increases
the risk of stroke, heart disease and other different health problems.
Healthy diet modification can give a positive direction to those who are
already suffering through high blood pressure and those who are working on to
Fibers, magnesium, potassium and antioxidants are some nutrients which
can help us to maintain healthy blood pressure. Try to include food which is
high in fiber, contain small amount of fats and cholesterol.
Regular exercise can prevent serious health conditions such as obesity,
high cholesterol level which can lead to stroke and heart attack, and high
American Heart Association (AHA) recommends
40 minutes of moderate to vigorous physical activity for 3 to 4 times in a
week. But check with your health care
professional before starting an exercise schedule.
So, are you ready to get moving?
Here I am listing some of my heart healthy recipes which can help you to take care of your heart.
If you have
diabetes or prediabetes, then you should pay serious attention to avoid future
Uncontrolled diabetes and prediabetes are the main causes of many serious health conditions such as kidney related, blindness, heart disease etc.
Let’s, concentrate on what food and food products which are proven to be worst for diabetes, we can and should avoid. Below is a list of 10 Worst Foods for Diabetes:
1. White Bread
White bread, white pasta, white rice,
and other food and food products made with white flour act like sugar compounds
when body begins to digest them.
These refined starches interfere with
blood glucose control, lead to rise in blood sugar levels.
Instead of refined starches choose
whole grain food and food products such as brown rice, barley, whole wheat
bread, quinoa, wild rice, whole grain English muffin etc.
Whole grains are high in fiber and
therefore slowdown the rate of blood glucose levels.
So, ditch the white bread and start
to include whole grain in your diet.
Try to include 2 and ½ servings of
whole grain in your diet per day.
2. Pastries and cakes
We all know that these bakery foods are usually loaded with a lot of sugar, preservatives and unhealthy white flour.
These unhealthy refined flour and
sugars interfere with insulin functioning ability lead to sugar spikes and
The second downfall side of these
dangerous food products is that these are high in trans fats. These trans-fat
have ability to increase the cholesterol level leads to heart disease.
Therefore, try to avoid these high sugary snacks, for better blood glucose control.
3. Whole milk
Whole milk and whole milk products
such as regular cheese, cream, cream cheese, yogurt made with whole milk high
in saturated fats and aggravates the insulin resistance.
Therefore choose skim milk or 1% fat
milk and remove whole milk from your fridge.
4. Fruit juice
Juices even 100% ones are overloaded
with sugars and therefore increase the bold sugar level and risk of having
Instead of fruit juices try to
include whole fruit in your daily diet routine that will help you in calorie
control, maintain blood sugar levels and promote weight loss.
5. French fries
Fried foods especially French fries,
fried chicken, doughnuts and potato chips contain a lot of starch and crab
causes sugar spikes.
These food products contain trans
fats, when they are fried in hydrogenated oil it converts to LDL also called
bad cholesterol and increases the calorie count. Ultimately it leads to
increases the risk of heart disease and diabetes.
Therefore, keep these unhealthy fried
foods away from your meal table, whether you have diabetes or just trying avoiding
Candies are major cause of diabetes
and weight gain. These are high in sugar, low quality carbohydrates and provide
poor nutritional values which causes sudden rise in blood glucose levels.
If you have sweet tooth, Instead of
candies, cookies and other high sugar foods we can replace it with high quality
carbohydrates fruits such as berries, oranges, pear and apple to maintain blood
Raisins are great option for
afternoon snack, some people prefer raisins instead of cookies and pastries,
but again it is high in carbohydrates. This causes rapid rise in blood sugar
1.5 oz. of raisins gives 34 grams of
Eating too many raisins at one time causes
sudden sugar spike.
And again fresh whole fruits prove to
be a better option such as berries, peaches, oranges etc.
For those who have diabetes, bacon is
a worst option.
People who have diabetes, they are
already at greater risk of heart disease.
Eating this high fat bacon increases
the risk of heart disease for people who have diabetes than normal average
You can eat lean proteins in your
meal such as fish, chicken, and turkey instead of consuming high fatty beacon.
9. Sweetened breakfast cereals
Eating cereals in breakfast is not a
good idea for those who have diabetes or working on to prevent it.
Most breakfast cereals are high in
carbohydrate, highly processed and provide very little proteins.
Half cup of granola cereals contain
30 grams of carbohydrates and very few grams of proteins.
Instead of eating cereals for
breakfast, choose protein based low carbohydrate breakfast options such as
vegetable frittata muffin, apple with almond butter, vegetable quiche etc.
10. Packaged snack foods
Packed food snacks such as crackers
and pretzels are made with refined flour contain fast digesting carbohydrates
causes rapid rise in blood glucose and provide few nutrients.
28 grams of pretzels contain 22 grams
of carbohydrates and 1 gram of fiber. Studies found that these packed snack
food products provide 7.7% more carbohydrates than the food labels shows.
If you are starving in between meals,
choose to eat nuts and some low carb snacks such as hummus with veggies,
roasted chickpeas etc.
Sometimes with so much information available
around people may feel overwhelmed or confused which food to avoid when they have
diabetes. For those, these easy to follow guidelines should certainly help,
such as try to avoid liquid sugars, processed grains, unhealthy fats, food and
food products that contain refined carbohydrates. Keeping these items away will
help to keep your blood sugar level under control and reduces the risk of
future diabetes complications.
says high protein breakfast are very healthful. This yummy recipe is low in carb
and high in protein. Red bell pepper makes it rich in vitamin C and colorful.
is good for type 2 diabetes, bone health, arthritis, hair mood, PMS, Celiac
Red bell peppers (diced)
Yellow onion (diced)
Trimmed and sliced mushrooms
Shredded cheddar cheese (reduced
Zucchini skin (diced)
Fat free milk
Total time: 15 to 35 min
This recipe makes 12 servingsPreparation:
First start with preheating the oven
to 350 degrees. Then take a standard 12 muffin pan and make sure each cup is
well coated with an oil spray.
Next take a large skillet and heat it
followed by a liberal oil spray over medium heat. Further add bell pepper, onion,
mushrooms and sauté until they’re soft, 8 to 10 minutes. Season with salt and
pepper to taste.
Now take a large mixing bowl, then
whisk eggs, egg whites and skim milk together. And add zucchini, cheese and the
earlier sautéed vegetables and mix them nicely. For taste add some black
pepper, kosher salt (optional), followed by any other as per your choice.
Finally, pour about ¼ to ½ cup of the
mixture into each of the the cups in the muffin pan. And bake it for 22 to 24
minutes. Also its always best to check the oven intermittently after about 15
minutes to make sure the frittatas don’t get burnt).
Last but not the least, pick your
favorite sauce or hot sauce and serve with it.