!!FIBER!!

Dear All,

Lets have a look at vitamin which is very important in our daily life and it advantages. Such vitamins helps to keep and maintain your body and its level to combat diseases and other health related issue if taken in required amount.

One of those vitamin is Fiber.

Fiber:

Fiber is an important nutrient. Fiber is carbohydrate that cannot be digested. It is present in all plants and almost all fruits.

Fiber helps to keep intense working comfortable and helps to prevent many disease.

There are two forms of fiber–1. soluble 2. insoluble.

Sources of soluble fiber:

Dried beans, oat meals, rice bran, fruit pectin, nuts , apples, strawberries.

Sources of Insoluble fiber:

Whole wheat, tomatoes, carrots, brown rice.

Soluble fiber absorbs water in the intestine mixes the food into gel and hence slows the rate glucose digestion and consequent absorption in the blood.

Insoluble fiber does not dissolves in water. It is mainly found in plant leaves and covering whole grain.

Fiber moves food along the intestinal tract and prevent constipation as well as other disease.

“A high intake of dietary fiber lower risk of heart related problem”.

Fiber is an important part of healthy diet. One should get around 30 gm daily.

Best sources are of fiber are fresh fruits, vegetables and whole grain foods.

Increase fiber in your daily food slowly and also increase your water intake along with fiber fiber diet.

Note: Please take high fiber and its supplement only after consulting your doctor or physician.

Thank you!

Dear All,
In last post we have seen some important vitamins C & E which are very much important for body and daily life.

In continuation to this we’ll see more Vitamins which cannot be ignored .

MANGESIUM:

Magnesium is vital nutrient for heart and its functioning.
Its role is very important like it increases supply of oxygen to heart, rectify blockage of vessel and prevent formation of blood clots.
It also relaxes arteries and muscles. Magnesium also lowers your blood pressure.

If you reduce intake of required magnesium in your body then it direct to increase hypertension and stroke.

It is also seen that adequate level of magnesium in body reduces risk of heart diseases.

Magnesium is now treated as very medicine for treatment of heart attack. It clears blockages in vessel and artery to give way to smooth blood flow.

Sources of Magnesium:

Nuts, dark green vegetables,whole grain.

Dear All,
Lets today talk about important Vitamins which are really important for our health and daily life.

Vitamin-C:

Why vitamin-c is important and what are its health benefit? How it helps body to grow and its benefits.

Health Benefits:
It reduces risk of heart disease and cancer, it minimize risk of cataracts, keep gums healthy.
Vitamin-C is best known to increase immune system.

Sources of Vitamin-C:

Capsicum, Tomatoes, Citrus fruit, cabbage, potatoes, mango, papaya, lime.
Chili, broccoli, cauliflower and Kohlrabi.

One must eat green and orange vegetables.

Vitamin-E:

Benefits:
It reduces risk of cancer and heart diseases. It also protects fats in body and cells.

Sources of Vitamin-E:
Nuts, seeds, margarine, vegetable oil.

Dear All,
Hypertension is a very common factor that affects and impacts deeply on our health.

You cannot totally free from this disease but can control so that it is maintained between threshold.

Below are some diet and lifestyle you can follow in day to day life to control hypertension.

1. Control and limit use of sodium and salt in daily food & diet.

2. Avoid food and products which has more percentage of salt in it like chips, pickle, salted biscuits, ketch ups, salted nuts.

3. Try to figure out salt and sodium content in particular product by reading.

4. Control over alcohol intake.

5. Try to avoid bakery foods.

6. Have control over oily and fried food.

7. Have sweets in limits.

8. In daily food try to eat lots of Green and leafy vegetables.

9. Have potassium as it works for controlling HT.

10. Coconut water , lime and tomato can provide potassium to your body.

11. Have salads daily if possible.

Note: If you are already suffering from very high hypertension then first consult with your doctor or physician.

Healthy Lifestyle

1. Avoid smoking

2. Physically active and have exercise.

3. Maintain body weight.

4. Have good and decent daily eating plan.

“ANYTHING IN EXCESS TO YOUR BODY BECOMES POISON.”

What are the steps which can keep your heart healthy.

1. Reduce Fats
       Use less oil or butter when cooking. Try to make food lighter and healthier.
       Avoid snacks. Biscuits, cakes, chocolate are sources of fats.

2. Minimize salt intake
    Try to reduce amount of salt you are using to cook food. Instead you may use Chili, garlic for flavour.
    Avoid salty sauces as they too add salt in food.

3. Increase fibre
    You can go for less refined food such as brown rice. Do not peel vegetables and fruits unless necessary.
    You can create your own fresh fruit desert and can avoid sweets.

4. Reduce weight
    Try to reduce your body weight if your weight is on higher side

5. Reduce Alcohol
    Minimize drinking alcohol to one or two drinks daily.

6. Exercise more
    Do exercise daily and keep that habit.

7. Reduce Cholesterol
    If you reduce cholesterol by minimizing intake of Cholesterol rich food.

Lets focus on Cholesterol——> how it increases, factors supporting it and things which can reduce it.

Food that increases Cholesterol:
1. More consumption of fats like butter, cheese and ghee.
2. Non veg- meat,egg etc.
3. Too much use of Sugar.
4. Refined wheat like maida and bread.
5. Fried foods.
6. Smoking
7. No fibre intake
8. Too much alcohol.

 Now focus on food which can reduce Cholesterol.
1. Green vegetables, walnuts.
2. Avoiding smoking and tobacco.
3. You can use pure wheat bread instead of maida.
4. Keep changing your cooking oil.
5. Have fresh fruits
6. More importantly have regular physical activities.

What is balanced diet?

• meets nutritional requirement
• prevent diseases
• improves immunity                          

No need to tell you all that Heart is one of the most important part of our body.
Looking after most important part of your body is your prime responsibility.
 Nowadays heart diseases occurs earlier 10-15 years than expected, resulting in life period.

   Health issue occurs due to challenging and changing lifestyle. So much work pressure and Little time for physical exercise & too much stress results in heart & other health issues.

Every body wants to be physically and mentally fit to fight with present and future challenges.

  So why not to care of your body by giving importance to critical part of the body specially Heart.
   
                                       “Lets have food for Healthy Heart”
        ” Lets have Happy Healthy and Honest Eating, as Life Runs on Food”

       
  Lets find out what  exactly causing Heart disease?
     

•  Smoking
•  fats and cholesterol in blood
•  High Blood pressure
•  High sugar level 

   Healthy diet to be followed:

If you want result as a Healthy lifestyle then a healthy diet is required and to be followed.
Proportionate diet can reduce high blood pressure, high cholesterol and keep your body fit and can maintain your body weight.

Lets have a healthy diet.
1. Fruits such as apples, bananas and oranges.
2. Whole grain

The right kind of food provides your body with the nutrients it needs…..

• To maintain blood pressure reduce sodium (salt) and increase potassium intake.
• Cut high calorie junk food and excess sugar.
• Green teak and black tea and good for health as they contain antioxidants.