With winter approaching, we worry about our health because the winter months are often associated with healthy eating and good food. We also twitch to overeat, often sedentary and sleep more, and restricted outdoor activities, which leads to heart disease, acidosis, weight gain, bloating, colds, coughs, flu, anxiety, stress, depression, etc.
Our heart is a vital part of our body and it is important to take care of it. Winter is a worse and more difficult time of year for heart health because we deal with a lot of heart health problems. Problems with heart disease are the first signs often fatal. You need to understand why good nutrition keeps your heart healthy. A large part of the health of your organs depends on what you eat. Therefore, it is significant to know about heart-healthy foods in winter. Only by improving our eating habits can we not only have a perfect weight but also get rid of most sicknesses.You must know the healthy foods to gain protein more for a healthier body.
Changes in diet to maintain heart health
Lower your sodium:
Consuming too much salt content can cause high blood pressure, a risk element for heart disease. Limiting salt/sodium is a vital part of a heart-healthy diet. Reducing the level of salt you add to foods such as raita, fruit, and salads, at the table or while cooking such as soups, dals, paranthas, and vegetables is a good first step. Most of the salt you eat comes from processed or packed foods such as fruit, spreads, baked goods, french fries, frozen meals, and canned ready-to-eat dinners. Eating fresh foods, soups and stews can reduce the amount of salt you absorb. Instead of table salt, use herbs, spices, and seasonings without salt.
Limit your high-level protein sources:
Beans, lentils, fish, peas, lean meats, low-fat dairy products, soybeans, and soy products are good sources of low-fat protein and do not contain cholesterol. Consuming this low-fat protein source will lower your intake of fat and cholesterol and increase your intake of heart-healthy fiber.
Limit unhealthy fats:
The amount of saturated fat and trans fat you consume is an important step in lowering blood cholesterol levels and reducing the risk of coronary artery disease. High blood cholesterol can cause plaque buildup in the arteries, known as atherosclerosis, which can raise the risk of heart attack and stroke. Choose lean meat which contains less than 10% fat. Use less butter and margarine when food making and serving. Use low-fat milk and cottage cheese. Avoid fried foods like parantha, poori, kachoris, pakoras, and namkeens.
Choose Whole Grains:
They are a vital source of fiber and other nutrients that play a role in regulating BP and heart health. Simple alternatives for refined grains include byra, maki, barley, quinoa, dahlia, oats, buckwheat flour, and yeast in place of maida. Avoid junk food such as pizza, pasta, momos, noodles, and burgers.
Include citrus fruits:
Include more citrus fruits in your diet like oranges, limes, tomatoes, and amla as they are good for your heart. They have vitamin C as well as flavonoids which increase high-density lipoprotein cholesterol. This can reduce the risk of heart disease and heart stroke.
Add More fiber Content to your diet:
Increasing fiber in your diet with fresh vegetables and fruits, whole grains, and legumes will make you feel full. That way, you won’t feel cravings for unhealthy foods. High-fiber foods are high in antioxidants, all the vitamins, and minerals that are vital for keeping your heart healthy.
Add Root Vegetables:
Eating root vegetables like beets, sweet potatoes, potatoes, and carrots are best as they contain lots of minerals and vitamins like vitamin A as well as beta-carotene and vitamin C. Beets also hold vital bioactive pigments known as betalains, which give beets their reddish-purple color. They are rich in anti-inflammatory and antioxidant properties which are known to protect various systems in the body, including heart health. The natural nitrates found in beets help dilate blood vessels, lower blood pressure and reduce the overstimulation of the nervous system that occurs in heart disease.
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Here’s what you need to know
Studies have found that cholesterol levels can vary widely depending on the time of year, with it being found that cholesterol levels are high during the winter months. Unsurprisingly, this stems from our desire to fuel our bodies with comfort food combined with our aversion to exercising in colder weather. Here are our tips for controlling your winter cholesterol and avoiding the spikes and dips effect:
Daily workout – indoors too!
Of course, you don’t want to be running outside in the rain. Try swapping up your usual summer exercise routine with something suitable for winter, such as: For example, spin exercises, yoga or pilates exercises, or weight training sessions to keep your muscles healthy and strong.
Monitor food intake
Winter is no excuse for bad food. Of course, it’s all the more tempting to eat hot, filling meals, but there are heart-healthy foods and there are heart-healthy foods that are not. If you think it’s too cold for a salad, why not add some homemade soup to your greens? Remember to eat as naturally as possible by choosing whole grains, high-fiber fruits and vegetables, and avoiding caffeine, refined sugar, and additives.
In winter, the cooler weather often spoils our mood, and then we tend to reach for the cookie jar or order a pasta carbonara. Spending time doing the little things you enjoy and being surrounded by friends and family releases our “happy” chemicals – oxytocin, serotonin, and dopamine – which boost our overall mood and make us feel good. When we feel well, our desire to eat well and exercise more tends to increase.