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7 Tips for Lowering Heart Disease Risk

Studies and researchers have found that about 7.1 million Americans have experienced a heart attack in their lives.

Well it doesn’t stop there, every forty seconds an American dies because of heart disease.

Yep!

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.

There are 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 lifestyle.

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 heart health.

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.

Easy! right?

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 cholesterol. 

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!

Yes! 100%

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 prevent it.

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.

7. Exercise

Regular exercise can prevent serious health conditions such as obesity, high cholesterol level which can lead to stroke and heart attack, and high blood pressure.

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. 

Power puff snack mix

Avococoa (Avocado Cocoa Milkshake)

Pecan Banana cookies

Brown rice edamame salad

7 Tips for Lowering Heart Disease Risk

The post 7 Tips for Lowering Heart Disease Risk appeared first on Healthify - by Revati Pujari.

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Healthify by Revatispujari - 4M ago

Top 10 Worst Foods for Diabetes…

If you have diabetes or prediabetes, then you should pay serious attention to avoid future health consequences.

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 develops inflammation.

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 diabetes.

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 it.

6. Candy

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 glucose levels.

7. Raisins

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 level.

1.5 oz. of raisins gives 34 grams of carbohydrate.

 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.

8. Bacon

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 person.

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.

Eat Healthy, Stay Healthy & Keep Smiling! 

Top 10 Worst Foods for Diabetes.,.

The post Top 10 Worst Foods for Diabetes… appeared first on Healthify - by Revati Pujari.

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Vegetable Frittata Muffin Recipe…

As research 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.

This recipe is good for type 2 diabetes, bone health, arthritis, hair mood, PMS, Celiac disease.

Ingredients:
Red bell peppers (diced) 1 Qty.
Egg white 4 Qty.
Whole eggs 4 Qty.
Yellow onion (diced) ½ Qty.
Trimmed and sliced mushrooms 8 Oz.
Shredded cheddar cheese (reduced sharp) ¾ Cup
Zucchini skin (diced) ½
Kosher salt ¼ Tsp.
Black pepper ¼ Tsp.
Fat free milk ½ Cup
Total time: 15 to 35 min This recipe makes 12 servings Preparation:
  • 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.
Nutrition Facts:
Calories 65 Kcal
Protein 6 gm
Total Fat 4 gm
Saturated Fat 1 gm
Cholesterol 75 gm
Total Carbohydrate 3 gm
Sodium 110 mg

Eat Healthy, Stay Healthy & Keep Smiling! 

Vegetable Frittata Muffin Recipe…

The post Vegetable Frittata Muffin Recipe… appeared first on Healthify - by Revati Pujari.

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