Save Your Heart with These Foods

Bariatic surgeon Dr Muffazal Lakdawala tells you what you should eat and avoid

The World Health Organization defines overweight and obesity as abnormal or excessive fat accumulation that may impair health. The most common health consequence of being overweight or obese is cardiovascular disease — mainly heart disease and stroke. The more overweight a person is the more likely he/she is to develop heart disease. Increased weight is a determinant of higher levels of triglycerides, elevated LDL (commonly known as bad cholesterol) and low HDL (commonly known as good cholesterol). The good news, however, is that even a slight reduction in weight (5- 10 per cent) can reduce a person's risk of heart disease. Healthier food choices and increased physical activity are the easiest ways to reduce weight and the risk of heart disease.

Dos

Fruits and vegetables - They are a great source of fibre, that helps increase satiety and reduce cholesterol levels. Choose brightly coloured fruits and vegetables like carrots, tomatoes, spinach, bell peppers, berries, oranges, papaya, etc. as they are rich in antioxidants.

Whole grains - Include whole wheat and multigrain products like whole wheat breads, rotis, pasta, brown rice, oats, ragi, jowar, bajra and quinoa.

Legumes - Sprouts, kidney beans, chickpeas, etc. are a great source of soluble fibre, which helps reduce cholesterol.

Nuts and seeds - Almonds, walnuts, pumpkin seeds and sunflower seeds are great source of omega-3 fatty acids, which can help decrease bad cholesterol and increase good cholesterol.

Flaxseeds - A great source of omega-3 fatty acids and fibre, a sprinkle of this on one's breakfast cereal can help improve cholesterol profile.

Low fat dairy products - Low fat milk, yoghurt, homemade paneer are excellent sources of calcium and also help in reducing body fat.

Fatty fish - Especially Salmon and tuna, contain omega-3 fatty acids that help increase good cholesterol.

Soya and soya products - Soya contains isoflavones, which help prevent clogging of arteries and improve cholesterol profile.

Tea - Green tea especially helps lower total cholesterol and increase good cholesterol.

Physical Activity - Include a minimum of 30 to 45 minutes of moderate physical activity daily - brisk walking, jogging, swimming, cycling etc to increase energy expenditure and therefore help in weight reduction.

Don'ts

Refined cereals - Maida, white breads, pasta should be cut out from one's diet completely and replaced with whole grain or multigrain varieties.

Saturated fatty acids - Avoid intake of full cream dairy products like whole milk, cheese, yoghurt, butter, cream and coconut as they increase levels of bad cholesterol.

Processed and packaged foods - Avoid biscuits, chips, cakes and pastries as they contain high levels of saturated and trans-fatty acids, in addition to higher content of sodium.

Fatty meats - Avoid intake of fatty meats like mutton and beef, have skinless chicken and fish instead.

Fried and deep fried foods - Avoid junk foods like pizzas, burgers, fries and other deep-fried snacks. Deep fried foods contain trans-fats, which increases one's risk of arthrosclerosis clogging of arteries.

Smoking - Smoking is a major cause of atherosclerosis — a buildup of fatty substances in the arteries, which could lead to angina pectoris or heart attacks.

In a nutshell, reducing intake of calories, especially calories from fats, regular physical activity together with the inclusion of heart healthy foods can help to reduce weight and eventually the risk of developing heart disease.

source : http://timesofindia.indiatimes.com/

This is Ways to reduce cholesterol naturally

Cholesterol can stop your life; cholesterol can pull the plug and cut short your life. That's why everyone wants to know ways to enjoy a deep fried samosa and not worry about cholesterol. These 20 ways to reduce cholesterol naturally will help you understand the mechanics of cholesterol, cholesterol food and ways to increase good cholesterol.

1) Quit smoking

Staying away from smoking not only improves good cholesterol, but also decreases your blood pressure - which further cuts the risk of various heart diseases. Hence, quit smoking to live a healthy life free of high cholesterol. Cholesterol level: 20 ways to reduce cholesterol naturally

2) Limit your alcohol intake

Drinking too much alcohol can lead to serious health problems, including high blood pressure, heart failure and stroke.

3) Exercise on most days of the week

Exercising even for 30 minutes a day will help boost good cholesterol and even help to lose weight

4) Lose weight

"Losing even 5 to 10 pounds of weight will help to lower cholesterol levels," says Dr. Eileen. She adds, "Losing weight is the best way towards healthy living. Take simple steps to fulfill this goal - take a walk when you are bored instead of munching on food, pick up healthier options like carrots while watching a film or take stairs instead of elevators. This doesn't end here; add more innovative ways to incorporate more activity in your daily routine."

5) Lifestyle changes for lowering cholesterol

Eileen Canday suggests that in order to lower cholesterol one should lose unnecessary weight. She rationales with you the importance of weight loss, "Carrying some extra pounds even just a few, would contribute to high cholesterol. So losing as little as 5 to 10 pounds (about 2 to 5 kilograms) can help reduce cholesterol levels. Start by taking an honest look at your eating habits and daily routine. Consider your challenges to weight loss and ways to overcome them."

Whether you are trying to prevent high cholesterol or you have already been diagnosed with it, exercise is great medication. It is no rocket science that exercise helps to lower high levels of cholesterol and keep heart diseases at bay. But the practical question that needs to be answered is "How low will my cholesterol levels go if I exercise regularly?"

Experts suggest that at least 40 minutes to 60 minutes of exercise on a daily basis helps in lowering 5 to 10% of LDL cholesterol and HDL cholesterol can be raised between 3 to 6%. Irrespective of whatever type, intensity and genre of exercise, you go for, it is an essential component of your cholesterol-lowering regimen.

6) Lifestyle changes for lowering cholesterol

Eileen Canday further says, "If you eat when you're bored or frustrated, take a walk instead. If you pick up fast food for lunch every day, pack something healthier from home. If you're sitting in front of the television, try munching on carrot sticks instead of potato chips as you watch. And, look for ways to incorporate more activity into your daily routine, such as using the stairs instead of taking the elevator. Take stock of what you currently eat and your physical activity level, and slowly work changes in."

Facts on cholesterol

Exercise can increase good cholesterol

Daily exercise is very beneficial for healthy living; more so if you want to control cholesterol. Regular exercise can help lower bad cholesterol and increase the density of good cholesterol naturally.

Cholesterol rises after menopause

Before menopause, estrogen helps to keep cholesterol levels in check. But after a woman's last menstrual cycle, the level of estrogen falls, making the bad cholesterol rise sharply. As the level of cholesterol rises, it also increases the risk of heart problems in many women.

Low cholesterol can be bad as well

Though we all know that high cholesterol is bad for health, on the other hand, very low cholesterol is also associated with health problems. It is important to have a steady level of cholesterol, because if the cholesterol level drops below 160 mg/dL it may increase the chances of certain types of cancer, depression and early delivery.

Kids can have cholesterol as well

Due to obesity or family history of heart disease, kids as young as two can have high cholesterol. Hence, it is important to have a medical checkup done as early as possible and keep your diet in check

Some symptoms of high cholesterol are visible to the naked eye

Generally, you come to know about high cholesterol through your doctor. But many a times reddish bumps show up on the body. They are known as xanthomas, and are caused by high cholesterol.

Excess cholesterol is not healthy for the heart; it can increase your chances of cardiovascular diseases.

But certain fats are needed for the body. Nutritionists would suggest that the total intake of fat should be anywhere between 15 - 30 percent of total calories. This depends on your physical activity.

source : http://timesofindia.indiatimes.com/

Your shoes an indicator of your health

The way your shoe wears out could signal muscle and bone conditions, including the early onset of arthritis

Standing in long queues, crossing the entire length of a railway platform, and chasing a cab during rush hour — the average Mumbaikar takes between 8,000-10,000 walking steps (about 6-7.5 kms) every day while commuting.

No wonder that your brand new office shoes are likely to wear out in less than couple of years. Practising podiatrist and mobility consultant Chaitanya Shah says wearing of the shoe is normal in Mumbai. However, if the signs of wear and tear are more defined in specific areas than others, it could be an indicator of problems with your feet, knees, hips and back.

TOI gets experts to analyse patterns of weathering in footwear, and what each says about your health.

1. Outer heel worn out

The natural biomechanics of a foot landing start with a heel strike, followed by the mid-foot strike and flattening of the arch to absorb the landing impact, and finally the forefoot strike which pushes you off the ground and leads to the next stride. Normal shoe wear is seen at the centre of the heel with an exception of four degree on the outside. If the wear is seen beyond four degrees on the outside, the person is said to be supinating. "This happens with people who have a high arch that doesn't flatten with mid-foot landing. Therefore, their body weight is likely to fall on the outer edge of the heel and the foot. The feet lose shock absorption ability while landing and are not stable on rough surfaces," says Shah.

Health indicator: Such people are prone to frequent ankle sprain and injuries. Weight imbalance on the knees can lead to erosion of the knee cartilage on the outside and bring on early arthritis. This style of walking also puts a lot of pressure on the hip bone and can lead persistent pain of the bone while sitting or standing. Tip: Consult a podiatrist or orthopaedic expert who can guide you on gait training or the correct style of walking. Correcting your gait can remodel your bone structure.

2. Inside of heel

You are a pronator if the inner edges of your shoe heel wear out more than the rest of the sole. Pronation is a common problem with people with knocking knees and flat feet. Your arch flattens with the mid-foot strike and causes your foot to roll in under your body weight.

Health indicator: The spring action which leads to foot-lift off is gone with pronation. This leads to tightening of the calf muscles which become overused with the missing spring action. Cramps are frequent and swelling may be seen on the inside of the ankle joint. "This pattern of walking will also lead to an anterior pelvic tilt — when the front of the pelvis drops and the back of the pelvis rises — causing lower back aches. Such people often complain of getting tired very easily while walking," says Shah. Tip: Go for gait training. You may also need in-soles in your shoes to correct your walk.

3. Ball of big toe

If your shoe has become worn out at the ball of the big toe, you may be suffering from equinus deformity. Dr Sachin Bhonsle, orthopaedic surgeon at Fortis Hospital says, "The equinus deformity causes limited movement of the ankle due to a tight Achilles tendon. While walking, such people compensate by picking up the heel early during foot-landing and placing increased pressure on the ball of the foot."

Health indicator: In some patients, this tightness is congenital, while in others it is acquired by keeping the foot pointing downward for extended periods, such as, while sitting in a chair, or frequently wearing high-heeled shoes. It can lead to corns and calluses — hard dead yellowish skin — at the bottom of your feet. Tip: You will need soft cushioning or custom gel in-soles under the ball of your foot. Perform light stretches of the calf muscle and upward foot flexors to relax your Achilles tendon.

4. Big or little toe

When the shoe surface starts tearing on either sides of the big or the little toe, it indicates that you have a wide foot and have been wearing shoes that are too tight for you. Wearing high heels with a narrow toe also causes a similar pattern of wearing.

Health indicator: When your body weight falls unevenly on your forefeet, the pressure causes the joints to become unstable and protrude beyond the shape of your foot, causing bunions. It can lead to ingrown toe nails or hammer toes that form a claw shape. Tip: You need to wear wide boxtoes shoes in which you can wriggle your toes easily.

5. Mouth of shoe inside 

You are wearing shoes that are bigger than your foot size. While walking, your feet are trying to adjust to the oversized shoe and therefore keep slipping out of the mouth. Friction causes the heel to rub against the rear causing the wear. As the heel is not stable, there is too much friction on the forefoot. If you put your hand inside the shoe, you will notice that the insole at the forefoot has entirely collapsed.

Health indicator: Friction can cause blisters on the heels or plantar fasciitis — inflammation of the thick tissue on the bottom of the foot. Because of the constant pressure on your forefoot, you may suffer from shin splints — acute pain in the shin and lower leg. Tip: Always measure your foot size before buying a new pair. Make sure they are snug fitting.

source : http://timesofindia.indiatimes.com/