Heart disease is one of the leading causes of death in the world but there are a number of ways to avoid heart disease and the complications that come with it. The biggest concern on everyone’s minds these days is heart health or how to improve heart health.

In order to keep your heart healthy, cardiologists recommend a plant-based diet as it is rich in anti-inflammatory Phyto compounds and nutrients that reduce inflammation inside the walls and protect the cells from free radical damage. To prevent heart disease, doctors advise eating 5-7 servings of fruit and vegetables every day, if eating fruits and vegetables doesn’t suit you then juicing can also impact the heart health.

To improve your cardiovascular health, including some drinks with heart-healthy benefits in your diet is beneficial.

1. Beet juice: Beet Juice is made by mixing beet and water and is one of the healthiest drinks for heart patients. Beet is a great source of antioxidant betalains that give deep red color to the vegetable and prevent heart disease risk. It helps in lowering the blood pressure and inflammation of arterial walls.

2. Cranberry juice: Cranberries are a natural source of polyphenols that help reduce the risk of cardiac disease. Cranberry juice is also rich in antioxidants anthocyanins, flavonols, and vitamins C and E which prevent the arteries to constrict and plaque to form on it.

3. Red Grapes Juice: Red Grapes juice contains resveratrol which restricts platelets to stick together. The daily dose of Red Grape juice reduces the risk of developing heart disease.

4. Pomegranate Juice: Pomegranate fruit is a bundle of nutrition. It is rich in Vitamin K that aids in heart health, blood clotting, and nerve impulses. The antioxidants present in pomegranate protects the cardiac system from tissue damage and inflammation.

5.  Orange juice: Oranges are rich in antioxidant Vitamin C that is essential for skin and immune system. Its phenolic compounds, such as cinnamic, ferulic, and chlorogenic acids fight against the free radicals and protect the body from diseases.

6. Garlic Juice: Garlic juice has the potential for cardiovascular protection. It lowers the blood pressure and total cholesterol level and thus prevents atherosclerosis. Garlic is more beneficial when it gets fermented. This fermented garlic is known as Black Garlic. It has more nutritive value than white garlic.

7. Celery Juice: Celery contains phthalides having anti-hypertensive properties that relax tissues of the artery and reduce blood pressure.

8. Apple Juice: the most common type of juice is apple juice. It is rich in antioxidants that fight against free radicals and prevent heart diseases. Apple is also a source of potassium that helps in conducting nerve impulses smoothly.

Other important factors to include in your daily life for a healthy heart are, avoid smoking, drinking, and junk food. Adopt healthy habits, do exercise regularly, and take action as early as you detect the symptom for heart disease.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. Jugaadin.com does not claim responsibility for this information.

Keto diet has a low carb, high fat with moderate protein amount. In a keto diet, the intake of carbohydrates reduces, and that of fat increases. This puts your body in a metabolic state which is known as ketosis. Ketosis is a state of the body in which glucose- the main energy providing source is replaced by fats stored in the body. This fat releases keto molecules in the liver to provide energy and hence the process called ketosis.

Keto diet not only helps in reducing the weight, but it is also beneficial in other body processes that are:

• Improves digestive system
• Lower the risk of cardiovascular problems
• Controls blood pressure and sugar level
• Reduce appetite
• Improve bad cholesterol level
• Cure brain diseases like Parkinson’s and Alzheimer’s diseases
• Control type 2 diabetes 

Ketogenic Diet Plan

While following a ketogenic diet, you have to maintain the amount of carbs intake. The lower the carbs you take, the higher the ketosis rate will be. That’s why, it is important to take the low carb and high-fat foods during the ketogenic diet.

Let’s discuss which food you should eat in a keto diet.

Foods to eat in the Keto diet –

Meat such as red meat, bacon, chicken, and turkey are good to intake in a keto diet plan. 

Eggs are high in protein and fat. It also makes your stomach full for a long time. It reduces your appetite. 

Vegetables such as green veggies, spinach, kale, and tomatoes are low in calories and carbohydrates and can be used in a keto diet plan.

Nuts and seeds such as almonds, pistachio, walnut, and pumpkin seeds are high in fats and contain a balanced amount of protein, and fiber. 

Spices and herbs such as salt, pepper, and other herbs can be added.

Fatty fish contains high-quality protein, healthy fats, and loaded with omega-3 fatty acids which helps to reduce inflammation and obesity. Fatty fish such as salmon, sardines, trout, and herring can be used in a keto diet plan. 

Dairy products such as butter, cheese, cream, and milk contain high fat and provide energy. 

Beverages include normal water, unsweetened water, green tea, coffee without sugar can also be included in a keto diet plan. 

Foods to avoid in Keto diet – 

Baked food such as bread, pasta, noodles, and cookies have to avoid in a keto diet plan.

Sweetened beverages such as soft drinks, soda, tea, coffee with sugar, and juices 

 Starchy vegetables such as potatoes, peas, beans contain high calories but you can use boiled potatoes in a keto diet plan.

Alcoholic beverages like beer and sugary beverages have to avoid but you can take vodka and tequila which are low carb drinks.  

Fruits that are rich in sugar content like pineapple, grapes, berries have to avoid.

A 7-day sample Keto diet plan – 

With this you can see that a keto diet plan is diverse and you can do changes according to you but focus on taking more fats and low carbs food and restrict highly processed items and unhealthy fats. So, try to lose weight and make your body fit and healthy with this Keto diet plan. 

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. Jugaadin.com does not claim responsibility for this information

 So now try fruit juice for weight loss. Yes fruit juice is not a new notion in health and fitness but if you have been tired and getting no results from previous fat loss plans then taking fruit juice can speed up your results. Drinking fresh fruit juices is a great way to get a variety of minerals, vitamins, fiber, and antioxidants.  It also helps to protect you from diseases and strengthen your immune system.

Apart from Weight loss, fruit juice helps you in several other ways as-

• Improves your skin problems
• Provides nutrients
• Detox your body 
• Improves digestive system
• Lower the level of cholesterol
• Lower the risk of cardiovascular problems  
• Lower blood pressure

Process of making Fruit juice-

• Wash all the vegetables and fruits of which you want to make juice.
• Cut it out in 3-4 cubes pieces and peeled out the skin. 
• Put all the cut vegetables and fruits in a juicer.
• Then grind it well and your detox juice is ready to take. 

Here’s a list of 10 Types of fruit Juice which can help you to lose weight

1 Carrot juice – Carrots contain low calories and high fibers. Eating a carrot raw or drinking the carrot juice both is beneficial. While making carrot juice you can also add one apple, half orange and some ginger to make it more healthy and tasty. Carrot juice is known to increase bile secretion which helps in burning fat thus helps in weight loss.

2 Cucumber juice – Cucumber is a high water content vegetable that contains low calories. Due to its high water content, after eating, it gives you the feeling of being full for longer and you eat less which aids in your weight loss.  You can also add some mint leaves while making cucumber juice. It is the best summer drink which makes your body cool and fresh.  

3 Watermelon juice – Watermelon is also a high water content fruit that is rich in amino acid arginine which helps in burning fat easily. It removes all the extra toxins and provides more energy for physical work. 

4 Karela juice – Karela which is known as bitter gourd contains low calories and various Vitamins and minerals like Vitamin C, Vitamin A, iron, calcium, and folic acid. Karela juice stimulates the liver to secrete bile acid for metabolizing the fat. It also helps to control the sugar level and reduces the risk of cardiovascular problems like heart attack and stroke. 

5 Amla juice – Amla juice is used as the best stomach medicine for centuries. It helps to keep your digestive system on track and accelerates your metabolism. It is more beneficial when taken empty stomach. To make it healthy and tasty you can add a drop of honey in it. It will make you feel fuller till lunch and helps to remove toxins from your body. 

6 Cabbage juice – Cabbage juice helps you in relieving a lot of stomach related problems like indigestion and bloating. Whenever you feel the problem of indigestion you can take the cabbage juice and it will work as a great medicine. It quickly eliminates the waste of your stomach. While making it, you can add some spinach and mint leaves in it to make a refreshing drink for you. 

7 Pomegranate juice – Pomegranate juice is also a water content food that helps you to lose weight quickly. It is rich in antioxidants, polyphenols, and conjugated linolenic acid which release out toxins from your body accelerates metabolism, and suppress your appetite.

8 Orange juice – Orange juice is the healthiest juice as it contains fewer calories. Your body has to burn more calories to digest the juice than it actually provides you.

9 Pineapple juice – Pineapple juice also contains more calories but it is the best remedy for belly fat. It contains an important enzyme called bromelain which helps in metabolizing protein and removed excess stomach fat. Like orange juice, your body has to burn more calories while digesting it.  

10 Bottle Gourd juice – Bottle gourd juice contains fewer calories which helps to reduce flab. It contains no fat and known as super-food for weight loss. It keeps your body cool and fresh. 

All these fruit juices help you to lose weight and maintain your body fit and healthy.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. Jugaadin.com does not claim responsibility for this information.

How sleep disturbance and Heart health is related

Common sleep disorders like Insomnia and obstructive sleep apnea (OSA) affects the quality and duration of sleep and in turn affect the cardiometabolic health. Obstructive sleep apnea is a serious disorder in which breathing starts and stops multiple times during sleep because the tongue or throat tissues block the airway and generally called snoring. Insomnia is another sleep disorder in which it is difficult to sleep. Over time, poor sleep can also lead to unhealthy habits that can hurt your heart, increases stress levels, less motivation to be physically active, and unhealthy food choices.

Adults who sleep less than 7 hours a day are more likely to have health problems, including heart attack, asthma, and depression. These health problems raise the risk of Heart disease, heart stroke, and Heart attack.

What to do for a sound sleep?

Research has shown that Sleep disorder doesn’t affect the cardiovascular health of adults only but it can bring health issues in adolescents too. Teenagers who don’t sleep well are at higher risk of developing cardiovascular issues. They may have higher cholesterol levels, higher body mass ratios, larger waist, higher blood pressure, and elevated risk of hypertension. Thus, this shows that maintaining healthy sleep order is a necessity at every age. If you feel have cardiac problems and not able to sleep as well, consult your Cardiologist as early as possible.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. Jugaadin.com does not claim responsibility for this information.

 Is there any way to boost your mood naturally?

 Yes, certain foods boost the mood you should eat.

 1. Vitamin C

 Do you know vitamin C enables your body to use carbohydrates, fats, and protein efficiently? Vitamin C is essential for your body’s ability to make neurotransmitters and dopamine. These neurotransmitters provide mood stability and give you energy.

 Foods To eat: Oranges, lemons, strawberries, bell peppers

2. Vitamin D

 Vitamin D also is known as the “sunshine vitamin” because the only way to get it naturally is by exposing your body to sunshine.  The most common vitamin deficiency in the world today is Vitamin D. It is an estimate that 40% to 60% of the world’s adult population is not getting enough vitamin D. The best source of vitamin D is that the kind your body makes in response to a healthy dose of sunshine. Living and working indoors during the day or being in an area with greater air pollution also increase your risk of vitamin D

 3. Omega-3 fatty acids

 They have a huge impact on the maintenance of healthy brain function in people of all ages. Some studies have also shown that omega-3 fatty acids are effective in improving depression symptoms among people of all ages.

 Foods to eat: walnuts, flax seeds, chia seeds, and Canola Oil

 4. Probiotics

 Probiotics are known as “Good bacteria” of the gut. They are best known for their role in digestive health, but research suggests that bacteria in the gut sends and receives signals to the brain. Consumption of probiotics was found to enhance both gut symptoms and depression in people with irritable bowel syndrome. No wonder probiotics have been known to improve moods and energy.

 Foods to Eat: Yogurt, Buttermilk, Pickled Vegetables

 5. Leafy Green Vegetables

 These are a wide variety of nutrients, including fiber to balance blood sugar, vitamin-B to boost mood and iron. Proof tells that iron deficiency is linked to altered emotional behavior and anxiety. Vitamins B also helps us produce energy, and more energy may lead us to feel positive and boost our ability to participate in the activities we enjoy.

 Foods to eat: spinach, kale, mustard greens, Turnips, Avocado or whichever dark leafy greens you enjoy.

 6. Green Tea

 We all have heard that green tea is good for health as it is a powerful source of antioxidants. But this mighty brew can also be the best food for mood and energy. But technically a green tea deserves a spot on the list of mood-boosting foods. Green tea has many benefits. Research has linked it to lower rates of Alzheimer’s, Parkinson’s, and many other ailments.

 7. Whole grains

 Choosing whole grains and high-fiber foods over sugar and flour products are sweet for your body and brain health. Women should get 25 grams of fiber daily, while men need 38 grams, consistent with the Academy of Nutrition and Dietetics.

 8. Fruits

 The more fruit you eat, the lower will be your risk of depression. Fruits are rich in vitamins, minerals, and micronutrients, making it an excellent food to savors after you need a sweet sensation. Start with a banana as a healthy sweet treat and linked to improving mood.

 9. Eat a balanced breakfast.

 Include many fibers, nutrients, some lean protein, and good (unsaturated) fats to balance out your whole-grain carbohydrates every single morning. Regularly eating breakfast ends up in an improved mood, consistent with some researchers — together with better memory, more energy throughout the day, and feelings of calmness.

So, include these foods in your diet to boost your mood and energy.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. Jugaadin.com does not claim responsibility for this information

Dr. Dinesh Sehgal ( Interventional cardiologist at Sapra Multispeciality Hospital, Hisar suggests that a person should eat food to prevent Heart stroke are:

1. Fruits: Add servings of fresh fruits in your daily diet. Try to incorporate fruit into or after each small meal that you eat.

2. Vegetables: Vegetables are filled with good nutrients including fiber, antioxidants, vitamins, and minerals. Because of all these nutrients, add a raw and cooked form of vegetables in your daily diet to prevent heart diseases.

3. Whole Grains: Stop using processed and refined bread and pasta. Start using whole grains which are rich in iron, magnesium, manganese, phosphorus, selenium, B vitamins and dietary fiber.

4. Nuts: These are heart-healthy snack only when used in moderate amount. They help in maintaining cholesterol level as it contains good cholesterol (unsaturated fats). Nuts should be eaten in the limit as they include high calories.

5. Omega 3 Fatty acid-rich food: Include foods that are rich in omega 3 fatty acids as they help in alleviating the high triglycride level. Good source of Omega 3 fatty acids is seafood including salmon and tuna fish, oyster.

Dr. Dinesh Sehgal, (Cardiologist) also suggest what foods should a person must avoid

Sodium intake: It is suggested that an adult should take sodium below 2300 mg/day. It is a dietary addition that has a direct correlation with heart health, increasing blood pressure and putting stress on the arteries in the heart.

Cola Drinks: Sodas and juices aren’t good for us. The link between increased sugar in our diets and heart disease, diabetes and stroke is strong.

Red meat and processed foods: This kind of foods contain saturated fats that can increase cholesterol and risk for heart disease and stroke.

There is a strong connection between heart health and diet. Heart illness, stroke, and diabetes fatalities were attributed to diet. Modifying our diets will make it easier for us to have a healthy heart.

Here are some ways in which obesity contributes to heart disease – and what you can do to take control of your health and combat not only obesity but heart disease too!

It can cause a rise in your blood pressure level. The individuals who are obese require more blood to supply oxygen and nutrients to their bodies which causes an increase in blood pressure. Increase in blood pressure is a common cause of heart attack.

Obesity can change your cholesterol levels. It lowers good high-density lipoproteins (HDL) cholesterol.  HDL cholesterol is important for removing bad cholesterol and working to reduce the risk of heart disease.

It can also lead to Diabetes. According to the American Heart Association, at least 68 percent of people aged 65 or older with diabetes also have heart disease. Thus Diabetes is also one of the major factors of Heart-related problems.

To reduce the risk of Heart disease, a person should be fit and fine with no extra fats in the body. A person can follow some steps to lower the weight can be:

Exercise daily to reduce body fat. This is the main and foremost step that an obese person should follow to stay healthy.

Have a nutritious and healthy diet plan. Obese people should restrict eating fast food and oily substances. Few foods that may help you achieve your weight loss goals are Oats, Green Leafy Vegetables, Grilled Chicken, Cottage Cheese, Eggs, Tofu, Peas, Flaxseeds, Chia Seeds.

Include at least 6-7 servings of fresh fruits and vegetables in a day’s diet and a serving of green leafy vegetable daily

Decrease salt and sugar intake.

Stress can have also many effects on the body and mind. Stress leads to change in eating patterns and person started craving for High- calorie foods. Eating too many high-calorie foods can contribute to the risk of Heart Diseases. Hence always keep the stress away from you.

Disclaimer: This article is intended to promote understanding of and knowledge about general heart health topics. It is not supposed to be a substitute for professional advice, diagnosis or treatment. Always seek the advice of your cardiologist, family Doctor or another qualified healthcare provider with any questions you may have regarding a medical condition or treatment

Acidic food and drinks: Vitamin C that is present in Citrus food and drinks like lemon, oranges, grapefruit when taken in excess amount, can erode the enamel and make teeth easy to decay. If you want to take them instead, always rinse your mouth afterwards with water.

Candies and sugary items: candies and toffees that is sticky in nature causes more damage to teeth as they stick to teeth for longer time and cause decay.

White Bread: the white bread after chewing invites bacteria by sticking to the crevices of teeth. During chewing, the saliva changes starch of bread into sugar. This sticks to teeth and cause cavities.

Soda Drinks: Soda drinks or carbonated drinks are acidic in nature and harmful for the gums and teeth. Excess of their consumption can lead to dry mouth, cavities and discoloring of teeth.

Ice: Ice seems to be very nice and you think it is totally fine to chew it because it’s all water. But it’s a great NO. Dentists recommend not chewing the ice as it is hard in nature and can cause chipped, cracked and loosened gums.

Dried Fruits: Although they are termed as healthy snack but some of the dried fruits like apricots, prunes, figs, and raisins that are sticky in nature cause tooth decay when stuck into the crevices or corner of the teeth. It is advised to floss or brush the teeth after taking them.

Chips: Loaded of starch that get converted into sugar when get mix with saliva. The sugar particles get trapped in teeth and cause plaque. Always rinse the mouth with water after having a bag of chips.

Alcohol: Its consumption leads to dry mouth or less saliva. Less saliva means there will be no saliva to prevent food from sticking to your teeth and washes away food particles. Thus, this will cause infection and tooth decay.

Disclaimer: The content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist for more information. Jugaadin does not claim responsibility for this information.