{"id":15811,"date":"2020-12-07T09:00:38","date_gmt":"2020-12-07T09:00:38","guid":{"rendered":"https:\/\/yourchennai.com\/?p=15811"},"modified":"2020-12-07T09:00:38","modified_gmt":"2020-12-07T09:00:38","slug":"eat-right-for-your-heart-to-beat-right","status":"publish","type":"post","link":"https:\/\/yourchennai.com\/index.php\/2020\/12\/07\/eat-right-for-your-heart-to-beat-right\/","title":{"rendered":"Eat right for your heart to beat right"},"content":{"rendered":"
<\/div>

Edwina Raj, Senior Dietician, Aster CMI Hospital<\/em><\/strong><\/h3>\n

Embrace the new heart-healthy nutrition regime to protect our heart. Diet is one of the risk factors which is under your control and the Global Burden of Disease study has reported diet as a major factor behind the rise in hypertension, diabetes, obesity, and other cardiovascular components. Heart disease or stroke, are the number 1 cause of death around the world.<\/p>\n

The season of coronavirus continues to ruin us when associated with chronic metabolic diseases which increases the risk of deaths if remained uncontrolled.<\/p>\n

Components of a heart-healthy diet:<\/strong><\/p>\n

    \n
  • Focus on Omega 3 sources<\/li>\n
  • Adequate fiber in your diet<\/li>\n
  • Low in unhealthy fats such as saturated & trans fat<\/li>\n
  • Limit sodium<\/li>\n
  • Add colors on your plate to source antioxidants from vegetables & fruits.<\/li>\n
  • Watch your carbs\/sugar\/starch<\/li>\n<\/ul>\n

    The above components are consolidated and can be benefited by practicing the most popularly tagged as one among healthy diets of 2020 is the Mediterranean diet & DASH (Dietary Approaches to Stop\u00a0Hypertension) diet. These diets have exchanged the old principles of Nutrition which you have heard earlier from the same experts.<\/p>\n

    Your planned diet prescribed by your Dietitian should aim at keeping the following parameters on track to prevent the risk of metabolic and heart disease:<\/p>\n

      \n
    • To maintain blood pressure at a normal range<\/li>\n
    • Your good cholesterol (HDL) should be at an ideal range<\/li>\n
    • To chase body fat percentage but not your Body Mass Index or weight, if your weight is normal that\u2019s not enough check your body fat percentage and distribution.<\/li>\n
    • To keep your waistline within the recommended values (<80cm for women, <90cm for men), Indians are mostly with pot belly with skinny legs who are at greater risk.<\/li>\n
    • Aim at normal triglyceride levels and lower LDL of your cholesterol profile.<\/li>\n<\/ul>\n

      What is a \u201cMediterranean diet and DASH guideline?\u201d<\/strong><\/p>\n

      The Mediterranean and DASH diets have been proved to boost brain health as well as improve heart health, reducing risk factors such as obesity, diabetes, high cholesterol, cancer etc.<\/p>\n

        \n
      • The diet emphasizes<\/strong>\u00a0on potassium sources such as vegetables, fruits essential for your heart health & to maintain your blood pressure.<\/li>\n
      • To choose\u00a0<\/strong>whole grains such as unpolished rice, millets, whole wheat, beans, nuts, and seeds;<\/li>\n
      • Include<\/strong>\u00a0fish and poultry which are more common than red meat in this diet.<\/li>\n
      • Use of non-tropical vegetable oils and nuts; and<\/li>\n
      • Use good fats.<\/strong>\u00a0Extra-virgin olive oil, rice bran oil, gingelly oil, nuts, sunflower seeds, olives, and avocados are great sources of\u00a0healthy fats\u00a0for your daily meals.<\/li>\n
      • Limit<\/strong>\u00a0added sugars, sugary beverages, sodium, highly processed foods, refined carbohydrates, saturated fats, and fatty or processed meats.<\/li>\n
      • The fruit is a common dessert instead of sweets by including 1-2 servings per day.<\/li>\n<\/ul>\n

        Wine as part of this diet should be excluded or included as per your Cardiologist or Nutritionist\u2019s advice only since an excess intake of alcohol can increase your blood pressure.<\/strong><\/p>\n

        Tips to cut back on sodium<\/strong><\/p>\n

          \n
        • Limit your intake of salt to <1tsp\/day.<\/li>\n
        • Restrict processed foods, salted cheese, fast foods, and salty snacks like chips, salted nuts\/butter, sauces, papads, fryums, dried fish, and pickles.<\/li>\n
        • Avoid adding soda\/baking soda in batter while preparing Idli \/ Dosa \/ Dhokla \/ Cake \/ Pakoda.<\/li>\n
        • Check the Nutrition Facts label on food packages for sodium.<\/li>\n<\/ul>\n

          Heart patties (Energy-284kcal, Protein-10.4g )<\/strong><\/p>\n

            \n
          • Boiled and mashed sweet potato, peas, spinach – \u00bc th cup<\/li>\n
          • Roasted and powdered – almonds, pista, walnuts, sunflower seeds, pumpkin seeds- 1tbsp<\/li>\n
          • Ginger and garlic finely chopped- 1 inch & 5 cloves<\/li>\n
          • Gram flour \/ besan – 2 tbsp<\/li>\n
          • Finely chopped curry leaves a few<\/li>\n
          • Add pepper & turmeric and salt to taste as required with a dash of garam masala<\/li>\n
          • Use rice bran oil to smear the cutlet, use a heart-shaped cutter to shape it & steam or shallow fry them.<\/li>\n
          • 2 servings<\/li>\n<\/ul>\n\n\n\n\n
            Energy kcal<\/td>\nCarbohydrate (g)<\/td>\nProtein (g)<\/td>\nFat (g)<\/td>\nFiber(g)<\/td>\n<\/tr>\n
            284<\/td>\n20<\/td>\n10<\/td>\n22 (75mg of Omega 3)<\/td>\n9.5<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

            Avocado deviled eggs<\/strong><\/p>\n

            Ingredients\u00a0<\/strong><\/p>\n

              \n
            • 2 boiled eggs<\/li>\n
            • Large avocado -20g<\/li>\n
            • Lime Juice – 3ml<\/li>\n
            • Garlic clove minced ( 1) -3g<\/li>\n
            • Jeera – \u00bc th tsp<\/li>\n
            • Salt and pepper to taste<\/li>\n<\/ul>\n

              Method<\/u><\/strong><\/p>\n

                \n
              • Halve the boiled eggs and remove the yolks, carefully set the yolks in a bowl, and place the egg whites on a platter.<\/li>\n
              • Add the avocado to the bowl with the egg yolks and mash until mixed.<\/li>\n
              • Mix in the lime juice, mustard, salt, pepper, garlic. Stir together to combine.<\/li>\n
              • Spoon the mixture into the egg white halves and sprinkle chili powder or paprika on top for color.<\/li>\n<\/ul>\n

                Nutrient content for 1 serving –<\/p>\n\n\n\n\n
                Energy kcal<\/td>\nCarbohydrate (g)<\/td>\nProtein (g)<\/td>\nFat (g)<\/td>\n<\/tr>\n
                85<\/td>\n0.18<\/td>\n6.9<\/td>\n5.9(85.0g of omega 3)<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n","protected":false},"excerpt":{"rendered":"

                Edwina Raj, Senior Dietician, Aster CMI Hospital Embrace the new heart-healthy nutrition regime to protect our heart. Diet is one of the risk factors<\/p>\n","protected":false},"author":1,"featured_media":11598,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[11,7],"tags":[19142,20484,19074,20483,20482,4292],"class_list":["post-15811","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-gym-yoga","category-lifestyle-health-hotel-leisure-food-fashion","tag-cardiovascular","tag-chronic-metabolic-diseases","tag-eat-right","tag-healthy-nutrition-regime","tag-heart-beat","tag-stroke"],"views":749,"jetpack_featured_media_url":"https:\/\/yourchennai.com\/wp-content\/uploads\/2020\/03\/Aster-CMI-Hospital.jpg","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/yourchennai.com\/index.php\/wp-json\/wp\/v2\/posts\/15811","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/yourchennai.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/yourchennai.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/yourchennai.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/yourchennai.com\/index.php\/wp-json\/wp\/v2\/comments?post=15811"}],"version-history":[{"count":1,"href":"https:\/\/yourchennai.com\/index.php\/wp-json\/wp\/v2\/posts\/15811\/revisions"}],"predecessor-version":[{"id":15812,"href":"https:\/\/yourchennai.com\/index.php\/wp-json\/wp\/v2\/posts\/15811\/revisions\/15812"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/yourchennai.com\/index.php\/wp-json\/wp\/v2\/media\/11598"}],"wp:attachment":[{"href":"https:\/\/yourchennai.com\/index.php\/wp-json\/wp\/v2\/media?parent=15811"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/yourchennai.com\/index.php\/wp-json\/wp\/v2\/categories?post=15811"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/yourchennai.com\/index.php\/wp-json\/wp\/v2\/tags?post=15811"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}