Nutrition For Healthy Heart

A healthy nutritious diet can make a big difference for our heart to be healthy . A good diet may reduce the risk of developing heart disease.


Benefits of eating a good balanced diet towards maintaining a Healthy Heart

Maintains body weight
Maintains blood cholesterol
Maintains Blood pressure

Few most common causes of heart diseases

Smoking
High Cholesterol Levels
High Blood Pressure
Being Physically inactive
No regular exercising
Drinking too much Alcohol
High Salt intake

Help Improving your Heart

Reduce Cholesterol

Cholesterol Formation is mainly done in Liver and is the building block of many important hormones , but it's increased percentage in blood causes heart disease risk

There are two types of Cholesterol

LDL -- Low Density Lipoprotien -- transports from Liver to Cells -- where the extra amount gets oxidised and is taken to artery  walls by the cells where it starts to accumulate and start making the arteries narrow ..That's the reason why it is called Bad Cholesterol as well.

HDL -- High Density Lipoprotien -- Transports excess cholesterol away from arteries to the liver -- Protects bad cholesterol's accumulation in the arteries.. That's the reason why it is called as Good Cholesterol.


So our nutrition should be such that can help in reducing LDL , on the same side that can increase the levels of HDL.

First and the foremost concentration should be on cutting down the total amount of fat intake i.e. for every 2000 calories intake u should have only 60g of fat per day.


Now it's important to know

Fats are of three types
Saturated	Monounsaturated	Polyunsaturated
Meat Sausages Butter Ghee Creams Cakes Biscuits Pastries	Olive Oil Nuts and Seeds	Pure Vegetable Oil Sunflower Corn Soya Oils Margarine Vegetables

Foods  Containing  Unsaturated Fats help in lowering LDL and help in increasing the HDL .Food chosen should be low-fat  varieties  of  diary products and spreads.

Another type of important Polyunsaturated fat  i.e.  Omega 3 Fat. Omega 3 Fat are important because :-

Maintains Heart Beat

Protects small arteries

They reduce the viscosity of blood and make it less likely to clot.

Helps to lower the levels of Triglycerides, high levels of which may lead to heart diseases

Foods Rich in Omega 3 Fats :-

Fishes like Salmon, tuna, Sardines etc

Walnut oil
Soya oil

The ways of cooking food also increase the content of Fat in diet. So instead of  shallow or deep frying , the methods like steaming , boiling , grilling or microwaving should be considered.

Importance of Fibre in Diet for a Healthy Heart

Fibre rich foods are not only rich in Vitamins and Minerals but are also low in Fat content . Eating a fibre rich diet prevent the risk of heart disease. Some of the food rich in soluble fibres bind with cholesterol and prevent it from being reabsorbed in the blood stream , this lowers the amount of bad Cholesterol in blood. Soluble Fibres also help in maintaining blood sugar levels by increasing the absorption of carbohydrates in intestines.


Foods Rich in Fibre

Whole Meat Bread
Whole Grain Foods
Brown Rice
Oats
Barley
Pulses
Fruits

Importance of Fruits and Vegetables in diet for Healthy Heart

Fruits and Vegetables are low in fats and high in fibres , rich in antioxidants . Vitamins such as Beta Carotene , Vitamin C , Vitamin E  remove harmful free radicals which increase the oxidation of unwanted cholesterol and help in getting in converted to bad cholesterol. Eating plenty of fruits and vegetables reduce the risk of coronary heart disease

Importance of Less Salt intake for Healthy Heart

Over intake of salt increases the risk of Hypertension i.e. High Blood Pressure  which leads to the increasing the risk of Heart diseases. Foods like Cheese , Bacon pickles  ,yeast , pizza, baked beans  Soya Sauces are high in salt content so should be avoided.

Healthy Heart Nutrition

Garlic -- Acts as a blood thinner , Vitamin C in garlic prevents oxidation of LDL hence reducing it's percentage and increasing HDL
Ginger -- Maintains healthy Cholesterol Levels
Vegetables -- All veges are good for health cos of low fat content
Onions -- Raw onions raises HDL levels
Fish -- Fish oils good to maintain cholesterol levels
Apples -- Lowers the risk of heart disease and stroke
Grapes -- Helps maintain blood vessel tone
Tomatoes -- Rich in Vitamin B, Potassium help reduce the risk of heart diseases
Spinach -- Lowers Blood Pressure
Fenugreek Seeds -- Maintains Blood Pressure
Holy Basil -- Regular Intake of few leaves daily reduces LDL

Cholesterol Busters

Eating More Fibre
Less Fat Intake
Low- Carb Diet
Loose Weight
Quit Smoking
Exercise
Supplements


Natural Ways to Reduce Heart Risks

Ginger Juice + Apple Juice + Lemon + Apple Cider Vinegar --  Mix all 4 in equal quantities and boil it to reduce to 3/4th quantity. Cool it and add equal quantity of Honey to it. One table spoon before breakfast helps in removing vein blockage.

Warm water with Lemon Juice and honey or fresh fruit juice on waking up .

Fresh Fruit slices / whole meal toasts / yogurt / soya milk as breakfast.

Yoga Asans like Shavasna , Vajrasana, Gomukhasna , Pranayams like Shitali , Bhramari are good for heart health

Coping with Cataract

Cataract is one of the most stubborn conditions to deal with, if it has become deep-seated,  no short of a surgical operation can help overcoming the trouble. If cataract is detected in early stages, then one can overcome the ailment by natural means. One can always prevent the advancement of the same by proper care and maintaining a proper diet regimen.

Prevention of cataract and it's advancement can be initiated by improving nutrition.

Dietary Recommendations

Refined sugar intake should be reduced spl white sugar , fruit juice concentrates ,refined glucose which is present in natural drinks , all these can contribute to cataract formation, as it destroys Vitamin C in the lens.

Drink eight glasses of water per day. Adequate water intake helps to maintain the flow of nutrients to the lens and to release wastes and toxins from tissues.

Eat foods rich in antioxidants like garlic, onions, beans, vegetables, apples, carrots, tomatoes and oranges etc  , also rich in beta-carotene, Vitamin C and Vitamin E. Antioxidants are most important to combat against free radicals, a major cause of cataract formation.

An optimal potency multivitamin is an important foundation of any cataract prevention program. The following describes the role of some of the essential nutrients in treating cataracts.

Vitamin C , Regular intake of this vitamin helps avoid age related development of cataract

Vitamin E decreases the risk of cataract .The intake of food rich in Vitamin E (Almonds, peanuts, spinach, tomatoes etc) is good for eye health

Healthy Tips

Since the exact cause is sometimes not known , so prevention is also difficult , still it is better to avoid and manage the triggering factors like

Avoid microwave cooked food as all the food protein gets destroyed during the process. Also never peep in the microwave as the radiations can cause cataract.

Wear sunglasses and a hat, since ultraviolet light from the sun can cause damage to the lens of the eye.

Many synthetic chemicals and drugs. Steroids, are a typical cause of cataracts because they block the normal metabolism of connective tissue of which the lens is composed.

Smoking as well causes cataracts.

Homeopathic Management Of Alopecia

Introduction to Hair and  HairFall
Treating  Alopecia  Homeopathically
Coping   with   Alopecia   /    Hairfall
             


.............................................................................................................................follow the links

Coping with Hairfall / Alopecia

Hair is a sign of youth and good health. Hair Fall / Alopecia .  The Lost Hair look of the scalp in alopecia can lead psychological stress. It can lead to can lead to significant insecurity and a tendency to withdraw. Counselling by a qualified professional can help patients to develop a positive self-image and confidence .

Daily hair care Includes caring for your scalp . The hair below the surface of your skin is the part that’s alive , which need actual care for great hair , one needs to nourish scalp.

Nutritional Care for great hair :

Eating right can help make your hair shine.

Salmon : Fish is full of oil and protein and also contain  omega-3 fatty acids that can help prevent a dry scalp.

Beef, lamb, and oysters : Rich in  zinc, helps in hair texture.

Chicken and eggs : food that's rich in protein; they're also a good source of vitamin B-12 and biotin.

Cashews, pecans, and almonds are full of zinc. Walnuts contain zinc too, along with alpha-lino lenic acid.
Water : Drink plenty of water

Vitamins  for healthy hair

Vitamin A

Vitamin A helps in the production of  sebum. Die rich in Vitamin A helps reducing dry hair, dandruff and a thick scalp which may lead to hair loss.   

Imp note : - Having too much sebum blocks hair follicles. So overdosing on Vitamin A could actually cause you even more hair loss. If the Vitamin A source is foods then overdose is not expected.

Vitamin B

The main B vitamins that is needed for good  hair growth are Vitamin B-6 and Folic Acid. Vitamin B-6 is often found in protein rich foods.

Vitamin E

Vitamin E helps provide good blood circulation to the scalp by increasing the absorption of oxygen.

Vitamin C

Vitamin C is responsible for the healthy development of collagen which is necessary for strong hair.

Protein.

More than 90 percent of  hair is made up of protein , so enough protein in diet supports  hair growth.

Minerals  you need for healthy hair

Silica

Its the most important mineral when it comes to healthy hair. One can get silica from Oats, millet, barley, whole wheat, and algae.

Iodine

Iodine is very important when it comes to combating hair loss. One  must have Iodine for healthy hair.

Imp Note : Overdose of Iodine can again cause hair loss , so to avoid that instead of iodised salt one should  make foods as iodine source.

Zinc

Zinc is very important for  tissue growth and hair growth in particular.

Iron

You should get all of your Iron from food sources. Also make sure to combine foods with Vitamin C in the same meal for better absorption of Iron.

 

Grooming and Its Effects on Hair Loss

• Avoid combing hair with fine-toothed combs when wet .
• Also over-combing or over-brushing damages the hair .
• Brushing the hair before washing can loosen up flakes of sebum and dead skin buildup and make it easier to clean the scalp thoroughly during shampooing.
• Excessive shampooing can strip vital minerals .Choose a shampoo with a proper pH level (pH level of 5.5 is ideal).
• Avoid rubbing wet hair , especially with terrycloth towels, as this will pull hair when it is in a weakened state, due to the wetness.
• Excessive colouring, styling or heat treatments, and chemical treatments can damage hair
• Overuse of hairstyles that pull the hair too tight, such as ponytails and braids, which will cause hair loss especially along the sides of the scalp.