Tips for Healthy Heart & Cholesterol Reducing Foods

 

Cholesterol is a contributing factor for heart attack. Dietary cholesterol raises blood cholesterol and that high blood cholesterol levels increase your risk for heart disease.

Everyone should have their cholesterol checked regularly.it doesn't matter if you are young/old, female/male, or thin/overweight.

While there are many factors at play (such as family history, stress level, physical activity level, and age), your diet has a tremendous influence on the amount of cholesterol in your blood and more importantly, on your risk for life-threatening diseases.

Below foods help to a great extent in reducing cholestrol

Fruits and Vegetables:

• Blueberries, cranberries, strawberries, raspberries, blackberries
• Leafy Greens,Broccoli
• Apples, pears, bananas, carrots(raw), grapes, strawberries, citrus fruits
• Beans - kidney beans, Beans, lentils and peas, apples, pears, barley and prunes, Navy and kidney bean, garbanzos, black-eyed peas
• Eggplant(brinjal) and LadysFinger
• Avocados (Butter Fruit)
• Sesame,celery, lettuce, asparagus, spinach, tomatoes, ginger, squash and strawberries.
• Garlic
• Avocados
  
  

Pomegranate juice:

       Like many fruit juices, pomegranate juice contains antioxidants, especially polyphenols. However, pomegranate juice contains antioxidants at higher levels than do other fruit juices. Antioxidants are thought to provide several heart-protecting benefits, including reducing low-density lipoprotein (LDL, or "bad") cholesterol.

Fish and omega-3 fatty acids

       Consume fish varieties like Mackerel, Lake trout , Herring , Sardines, Albacore tuna , Salmon ,Halibut

Oil

• Vegetable oils - Using liquid vegetable oils such as canola, sunflower, safflower, and others in place of butter helps lower LDL.
• Olive oil
• Flaxseed and Flaxseed Oil 

Nuts

Walnuts, almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachio nuts. All nuts are high in calories, so a handful will do.

Fiber rich foods

Whole Grains, Oatmeal, oat bran, barley, brown rice

Other things that can help in the fight against cholesterol include drinking plenty of water, exercising as much as possible in a variety of different ways (so that you don't get bored), reducing stress levels and getting plenty of sleep, and keeping in regular contact with your doctor so you can be on top of the situation.

Tips for Healthy Heart

1. Monitor BP level once a year

2. Maintain sugar levels!

3. Check your cholestol levels every year.

4. Reduce intake of fats, sugar and salt.

5. Take more vegetables, fruits , grains, low fat milk

6. Avoid red meat – Goat, cow.

8. Avoid egg yolk. Have only white egg.

9. Use oils with omega 3 fatty acids like flaxseed, walnut, soyabean, gingely  oil.

10. Non veg, coconut oil has saturated fat. Avoid them.

11. Avoid junk food. Avoid smoking and alcohol.

12. Exercise.

  

Consume

• black beans
• salmon, tuna fish
• olive oil
• walnuts
• almonds
• tofu
• sweet potato
• orange
• carrot, beans
• barley
• oats , flax seed
• cherries , blueberries

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What killed Ranjan Das, SAP, CEO - Lesser Sleep and Heart Attacks

A month ago, many of us heard about the sad demise of Ranjan Das from Bandra, Mumbai. Ranjan, just 42 years of age, was the CEO of SAP-Indian Subcontinent, the youngest CEO of an MNC in India . He was very active in sports, was a fitness freak and a marathon runner.

Barring stress control, Ranjan Das did everything right: eating proper food, exercising (marathoning!), maintaining proper weight. But he missed getting proper and adequate sleep, minimum 7 hours.
If you are not getting enough sleep (7 hours), you are playing with fire, even if you have low stress.

 
http://connect.in.com/ranjan-das/play-video-boss-day-out-ranjan-das-of-sap-india-229111-807ecfcf1ad966036c289b3ba6c376f2530d7484.html
Here he himself admits that he would love to get more sleep (and that he was not proud of his ability to manage without sleep, contrary to what others extolled).

· Short sleep duration (<5 or 5-6 hours) increased risk for high BP by 350% to 500% compared to those who slept longer than 6 hours per night. Paper published in 2009.
As you know, high BP kills.

· Young people (25-49 years of age) are twice as likely to get high BP if they sleep less. Paper published in 2006.

· Individuals who slept less than 5 hours a night had a 3-fold increased risk of heart attacks . Paper published in 1999.
· Complete and partial lack of sleep increased the blood concentrations of High sensitivity C-Reactive Protein (hs-cRP), the strongest predictor of heart attacks. Even after getting adequate sleep later, the levels stayed high!!

· Just one night of sleep loss increases very toxic substances in body such as Interleukin-6 (IL-6), Tumour Necrosis Factor-Alpha (TNF-alpha) and C-reactive protein (cRP). They increase risks of many medical conditions, including cancer, arthritis and heart disease . Paper published in 2004.

· Sleeping for <=5 hours per night leads to 39% increase in heart disease. Sleeping for <=6 hours per night leads to 18% increase in heart disease. Paper published in 2006.

Ranjan used to make do with 4-5 hours of sleep. This is an earlier interview of Ranjan on NDTV in the program 'Boss' Day Out':

Ideal Sleep 
Sleep is composed of two stages: REM (Rapid Eye Movement) and non-REM. The former helps in mental consolidation while the latter helps in physical repair and rebuilding . During the night, you alternate between REM and non-REM stages 4-5 times.

The earlier part of sleep is mostly non-REM. During that period, your pituitary gland releases growth hormones that repair your body. The latter part of sleep is more and more REM type.
For you to be mentally alert during the day, the latter part of sleep is more important. No wonder when you wake up with an alarm clock after 5-6 hours of sleep , you are mentally irritable throughout the day ( lack of REM sleep ). And if you have slept for less than 5 hours , your body is in a complete physical mess ( lack of non-REM sleep), you are tired throughout the day, moving like a zombie and your immunity is way down

Are you getting Adequate Sleep?

If you want to know if you are getting adequate sleep , take Epworth Sleepiness Test below.

Interpretation : Score of 0-9 is considered normal while 10 and above abnormal. Many a times, I have clocked 21 out the maximum possible 24, the only saving grace being the last situation, since I don’t like to drive (maybe, I should ask my driver to answer that line J )

The Real Reason

It was certainly a wake-up call for corporate India . However, it was even more disastrous for runners amongst us. Since Ranjan was an avid marathoner , the question came as to why an exceptionally active, athletic person succumb to heart attack at 42 years of age.

Finally, as long-distance runners, you need an hour of extra sleep to repair the running related damage.