healthy bites september 2010

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Mind Boggling statistics. Aren't They!

Let us see how we can achieve this:

Simple Exercise tips that help strengthen your Heart:

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Few Physical activities and the resulting Calorie losses:

So, it is very important that we do our best to keep this organ - Healthly & Fit, and take the right measures to care at a

right time.

To get rid

of this fat together, and to ensure our heart is in good shape, one must atleast undertake

Firstly, keep your weight in check!

Exercise and get moving –

Imagine a 300 gram weight organ, pumping blood into a network of blood vessels

spreading over several miles in a sixty kilogram human being! And every time a person adds a few kilograms, this poor

little organ has to pump blood into several more kilometers of blood vessels!

Indians are generally seen with the Apple shaped body type, where middle of the body is

heavier than the other areas. This body type is more prone to Heart ailments than the pear shaped body type.

45-60 minutes of exercise on a

daily basis. These exercises should be aerobic / cardio based rather than lifting weights / body building as such.

Take a 30 minute brisk walk thrice a week

Opt for activities like swimming, dancing or cycling

Yoga helps you keep fit and relax’s too

Take the stairs, instead of the elevators

Try simple breathing exercises

Walk - 200 k cal/hr

Brisk - 450 k cal/hr

Jogging - 540 K cal/hr

Running - 570 K cal/hr

Walking uphill - 1100 K cal/hr

Playing various games help us to lose 270 – 630 K cal/hr

Walk

Hi friends,

Today we are going to talk about a beautiful organ called

the Heart and how to take care of it. Compared to the

weight of the body, it is miniscule but it is critical to know

how hard this little organ works:

l

lThe World Health Organization estimates that 60% of

the world's cardiac patients will be Indian by the end of

2010.

The heart pumps about 4.7 lit res of blood every minute and

7600 lit res in a day. It would have pumped atleast 193 million

litres of blood and 2.5 billions heart beats by the time a person is 70 years old!!

HAIL AND HEARTY



The least you can do to keep your Heart healthy is to TAKE THE STAIRS every time.

Fiber:

Fruits, vegetables and legumes:

Proteins:

Fats and oils:

Omega –3

Benefits of exercise come from its control on body weight, blood pressure and the training of muscles to do more work

thereby reducing the pressure on the heart. Physical exercise improves blood sugar levels, decreases harmful Low

Density Lipoprotein (LDL) cholesterol and triglycerides and raises protective High Density Lipoprotein (HDL) cholesterol.

One of the main reasons of heart diseases is improper diet conditions and wrong food

selection habits.

Intake of soluble fiber like isapgol (psyllium), methi seeds (fenugreek), oats, barley, raisins, beans, carrots, papaya

and guava; and insoluble fiber - like skins, peels, husks, core and seeds of fruits and vegetables are very important. Fiber

traps excessive fats, and throws them out in stools, prevents sudden rise in blood glucose, and has zero calories, so make

sure you eat a fiber-rich diet.

At least 500 grams of fruits / vegetables

should be consumed daily. They provide vitamins, minerals, fiber and

negligible calories besides anti-oxidants.

Legumes like beans, peas and lentils are good sources of protein

and contain less fat and no cholesterol, making them good substitutes for

meat. Soybeans may be especially beneficial to the heart and may be

regularly substituted for animal protein.

Use any filtered and preferably cold extracted, unsaturated oil (oil that remains liquid at room

temperature), in little quantities for cooking. Avoid butter, lard, bacon, gravy, creamy sauce, non-dairy creamers, and

hydrogenated margarine, cocoa butter found in chocolate, coconut, palm and palm kernel oils. Keep your fat balance

normal - increase in bad fats (like LDL, Triglycerides, lipo -proteins) and decrease in good fats (HDL cholesterol) should be

corrected by proper diet and medication.

or essential fatty acids are good for the heart and are present in rice- bran, flax, fish, and Soya oils and to some

extent in other unsaturated oils. They are also present in green leafy vegetables, sprouts, & algae. Salmon, mackerel and

herring as compared to other fish are heart healthy because they are rich in omega-3 fatty acids.

Uncontrolled diabetes andblood pressure are independent risk factors for heart disease. It is important for

patients to keep them under control to prevent heart disease. Hence best tips are to

limit the 'White foods' like – sugar, salt, refined flour, ghee (butter), polished rice,

processed foods, milk based sweets like lassi, pedas etc.

During normal chemical

activity in the body, certain 'free radicals' are released. These free radicals attack

healthy cells, causing damage. 'Anti-oxidants' from fruits and vegetables can control

and prevent this damage; examples of anti-oxidants are Vitamin A (B-carotene), Vitamin C, Vitamin E, and Selenium etc.

Stress plays an important role in causation of heart disease, by

inducing release of certain hormones, which have a deleterious effect on the

heart. We have all heard of people suffering from a fatal heart attack on hearing

some tragic news. Try to consciously observe when you are getting stressed and

take steps to relax yourself. It is very important to combat stress with adequate

sleep, yoga, meditation, exercise, and by understanding our limits and working to

our capacity to keep our heart healthy.

This is the least that you can do to keep your heart

healthy. Researchers have confirmed that laughter is the best medicine for your

heart. So, we may try to incorporate laughter into our daily activities, just as we do

with other heart-healthy activities, such as taking the stairs instead of the elevator.

How about reading something humorous or watch a funny video and try to find

ways to make life less complicated.

Next let us consider diet:

Limit the 'Whites' to control blood pressure and diabetes:

Take enough of anti-oxidants to prevent Oxidative damage:

Avoid the Stress -

Don't worry - Be happy!



Simple Ways to De-Stress when at Work :

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Taking preventive steps for your heart's health can prolong your lifetime by decades,

so what are we wait ing for to get started...

Close your eyes and take 10 deep breathes.

Listen to your favorite song and work again.

Keep a stress ball handy.

Go crack a joke with your colleagues.

Drink chilled water rather than have a smoke.

Definitive studies are there to implicate smoking (beedi, cigarette, cigar, oral

tobacco intake or even passive inhalation) as one of the proven risk factors for heart disease. Alcohol in moderation

especially certain red wines are said to be beneficial for the heart, but alcohol is addicting and 'moderation' is difficult to

define. Excessive Alcohol consumption and smoking may be one of the causes besides genes and a sedentary life-style,

of increase in heart attacks at a young age.

Based on your family history, age and lifestyle, you may have to take

additional care and frequent check-ups for your heart. Ask your doctor to check your cholesterol levels, to ensure that

there is the right balance between LDL and HDL levels. You must also have your blood pressure and weight checked

regularly.

Quit Smoking and reduce alcohol:

Your heart needs a regular checkup:

We can only conclude in a simple way:

A HEART ATTACK??

Disclaimer:

The content presented herein has been prepared by the Medical Panel of Vantage Insurance Brokers Pvt. Ltd. and is for information purpose only. Vantage & Group Companies, or any person connected with

it, make no guarantee, representation or warranty, whether express or implied and accept no responsibility or liability for any direct or indirect damage / injury to health, arising from the use of the material

provided. The information provided herein is generic and persons intending to use this information should do so only under appropriate medical advice.

Dr. Geeta Sundar (MD)Health Counsel - Vantage Wellness Program

For any health related queries and feedback you may write to [email protected]

Simple Home remedies for Heart Problems:

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Take 100 ml of the ginger juice and add in it a little amount of honey. 1 tsp.

/day will give you relief from the chest pains and your condition will steadily

improve.

Consuming 1 tbsp/ day of Flax seeds in any form is helpful in prevention of

heart diseases due to its antioxidant properties. You can choose to mix equal

proportion of Fax seeds and saunf and eat as mouth freshener post meals or

even sprinkle it in the dough for rotis - It is not recommended for women who

are pregnant or breastfeeding.

Regular consumption of 4-5 flakes of garlic can reverse the damage to arteries

and help heal them.

Try to take atleast 4-5 pcs of amla / juice of 1 lime daily to prevent heart

problems.

healthy bites september 2010

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