International Women's Day 2019, Friday, 8 March

Balanced Diet for a Healthy Heart

A balanced diet is very important for a healthy body and mind. A balanced diet especially helps maintain a healthy heart.

Today, heart diseases are among the major causes of ailment and death not only among senior citizens but also the middle-aged. It is, therefore, essential to develop good habits early in life such as eating balanced meals, working out, monitoring health parameters for lifestyle diseases like diabetes, blood pressure, thyroid etc. In addition, proper body weight management, stress and anger management, proper sleep, ensuring dental hygiene and avoiding self-medication can go a long way in keeping our heart healthy.

Women are super-efficient multi-taskers, who are often subject to high levels of stress managing both home and work. Hence a proper healthcare routine is key to staying healthy. And a balanced diet is an integral part of this tightrope walk.

Balanced Diet = Healthy Heart

• Avoid excess of condiments and spices like ginger, garlic, ghee, honey, turmeric, cloves, bay leaf and other spices.
• Avoid prolonged use of any medicine, supplements like calcium, vitamins, or even Ayurvedic herbs without appropriate medical guidance.
• Consume Omega-3 Fatty Acids through animal and plant sources.
• Consume healthy fats found in nuts and dry fruits like almonds, walnut, hazel nuts, peanuts, brazil nuts, macadamia nuts, etc.
• Consume fiber-rich food like oats, vegetables, fruits (do not juice, eat whole), nuts, beans and legumes, brown bread and brown rice.
• Drink adequate quantity of water; avoid aerated, carbonated, high-sugar content beverages and energy drinks.
• Have home-cooked food. Avoid ready-to-eat, canned, preserved food items.
• Dark chocolate, in moderation, is good for the heart.
• Eggs consumed in limited quantity (one egg a day) is good for heart health. Other animal sources of proteins and nutrition, derived from skinless chicken, sea fish and fresh sweet water fish, are good for the heart. Avoid red meat.
• Tofu, soyabean, soya chunks, milk, cottage cheese, consumed in moderation, is helpful.
• Quit smoking and drinking alcohol.

People who are obese, overweight, underweight or have lifestyle diseases like diabetes, hypoglycemia, thyroid, high or low blood pressure, have undergone surgery or suffering from any other disease, need to follow diet and medication as prescribed by specialist doctors and dieticians.

Stay healthy and happy.