Cardiovascular Diseases Prevention

There are several ways, you can adopt to reduce your risk of developing Coronary Heart Disease (CHD), by lowering your blood pressure and cholesterol levels.

• Eat a healthy and balanced diet

Low-fat, high-fiber diet is recommended including plenty of fresh fruit and vegetables and whole grains.

Types of Fat

• Saturated
• Unsaturated

You should avoid food containing saturated fats so that the levels of bad cholesterol should not be increased in your blood. Foods that are high in saturated fat include:

• Meat pies
• Sausages and fatty cuts of meat
• Butter
• Ghee – a type of butter often used in Indian and Pakistani cooking
• Lard
• Cream
• Hard Cheese
• Cakes and Biscuits
• Foods that contain coconut or palm oil

A balanced diet should still include unsaturated fats, which have been shown to increase levels of good cholesterol and help reduce any blockage in your arteries. Foods that are high in unsaturated fat include:

• Oily fish
• Avocados
• Nuts and seeds
• Sunflower, rapeseed, olive and vegetable oils

You should also try to avoid too much sugar in your diet, as this can increase your chances of developing diabetes, which is proven to significantly increase your chances of developing CHD.

• Physical Exercise

Physical exercise is a compulsory element for all age groups specially above age of 40 people. Combining a healthy diet with regular exercise is the best way of maintaining a healthy weight. Healthy weight reduces your chances of developing high blood pressure.

Regular exercise will make your heart and blood circulatory system more efficient, lower your cholesterol level, and also keep your blood pressure at a healthy level. It compel the pancreas to produce insulin in your body to fulfill requirements.

Exercising regularly reduces your risk of having a heart attack. The heart is a muscle and, like any other muscle, benefits from exercise. A strong heart can pump more blood around your body with less effort.

Any exercise, such as walking, swimming and dancing, makes your heart work harder and keeps it healthy. Daily one hour regular walk is almost sufficient for human body. Above age of  40, people can reduce their weight up to almost 2 KG within two weeks by performing one hour regular walk daily and avoid sugar, backed items in their diet.

•  Give up Smoking

Giving up smoking will reduce your risk of developing CHD. Smoking is a major risk factor for developing furring of the arteries. It also causes the majority of cases of coronary thrombosis in people under the age of 50.

Research has shown you're up to 3 times more likely to successfully give up smoking if you use stop-smoking medicines, such as patches or gum.

• Avoid Alcohol Consumption

Always avoid binge drinking, as this increases the risk of a heart attack.

• Keep your blood pressure under control

Your target blood pressure should be below 140/90mmHg. If you have high blood pressure, ask a GP to check your blood pressure regularly.

You can keep your blood pressure under control by eating a healthy diet low in saturated fat, exercising regularly. and, if needed, taking medicine to lower your blood pressure.

“Let food be thy medicine, and medicine be thy food.”

Healthy Diet to control blood pressure are:

• Ginger

Ginger is a flowering plant that originated in Southeast Asia. It’s among the healthiest (and most delicious) spices on the planet. The underground part of the stem is the part commonly used as a spice. It’s often called ginger root or, simply, ginger.

Here are some health benefits of ginger that are supported by scientific research:

• May help with weight loss
• May drastically lower blood sugars and improve heart disease risk factors
• May help lower cholesterol levels
• Contains a substance that may help prevent cancer
• May help stronger immune system that can strongly fight with viruses to protect other organs from infections. 

• Garlic

Garlic is a plant in the Allium (onion) family. It is closely related to onions, shallots, and leeks. Garlic grows in many parts of the world and is a popular ingredient in cooking, due 

to its strong smell and delicious taste.

Proven Health Benefits of Garlic

Current research shows that garlic may have some real health benefits, such as protection against the common cold and the ability to help lower blood pressure and cholesterol levels.

Here are some health benefits of garlic that are supported by human research.

• Garlic is highly nutritious but has very few calories
• The active compounds in garlic can reduce blood pressure
• Garlic improves cholesterol levels, which may lower the risk of heart disease
• Garlic contains antioxidants that may help prevent Alzheimer’s disease and dementia
• Athletic performance might be improved with garlic supplements
• Garlic may improve bone health.

Please listen what Doctor says...

• Peppermint

Peppermint (Mentha × piperita) is an aromatic herb in the mint family that is a cross between water-mint and spearmint. Peppermint may relieve digestive symptoms, such as gas, bloating and indigestion.

Native to Europe and Asia, it has been used for thousands of years for its pleasant, minty taste and health benefits.

Here are some scientific benefits of peppermint.

• May Ease Digestive Upsets
• May Help Relieve Tension Headaches and Migraines
• May Freshen Your Breath
• May Relieve Clogged Sinuses
• May Improve Energy
• May Help Relieve Menstrual Cramps
• May Fight Bacterial Infections
• May Improve Your Sleep
• May Aid Weight Loss
• May Improve Seasonal Allergies
• Dry Pomegranate Seeds (Anardana)

Dry Pomegranate Seeds are comparatively low-calorie food with just 234 calories – suitable for those looking to reduce their body fat. Because of many curative properties it is called a super-food by health practitioners. Due to its nutritional content, it is known to be one of the healthiest available fruits.

The natural fruit Pomegranate Seeds contains so many essential nutrients in it including Vitamin K and C. Because, Pomegranate Seeds is enriched in fiber, folate, and potassium, so it plays a significant role in having a healthy heart.

Health Benefits of Pomegranate Seeds

• Improve Cardiac Health
• Aids for Digestive Health
• Dental Hygiene Protection
• May offer heart health benefits
• Elevates the Levels of Hemoglobin
• Fight Cancer
• Reduce Joint Pain and Arthritis

• Green Chilli

It commonly known as ‘hari mirch’ in India, Pakistan is a spice without which Indian, Pakistani cuisine would be incomplete. Moreover, they are used fresh, dried, powdered, pickled or in sauces. People in India or Pakistan usually eat it raw with their food, as it adds to the taste. Apart from adding spiciness and taste to the food.

There are several health benefits of green chilli.

• Green Chilli Benefits In Weight Loss
• Green Chilli Benefits Include Control In Blood Sugar Levels
• Good For The Heart
• Helps Treat Skin Infections
• Good For The Digestive Health
• May Help Prevent Cancer
• May Help Prevent Osteoporosis

Adding Ginger, Garlic, Peppermint, Dry Pomegranate Seeds and Green Chilli to your diet

If you want to add above to your diet, you can do so through what you eat and drink. The one usage is to grind one by one equal weight of all above four items except Green Chilli it may be added as per your taste in electric grinder or preferably in manual grinder stone to made a past, place it in your fridge and use with your lunch or dinner daily bases equal to almost one tea spoon. Don't add salt because it lower the effect of these items.

Manual Grinder Stone

Keep your diabetes under control

You have a greater chance of developing CHD if you have diabetes. Being physically active and controlling your weight and blood pressure will help manage your blood sugar level.

If you have diabetes, your target blood pressure level should be below 130/80mmHg.

Ways Drinking Hot Water Helps Your Body

Heat warms your body and helps blood flow throughout your body. Better circulation may lower blood pressure and reduce risk of heart disease. Having a cup or two of hot water is an easy way to get your blood flowing. Your body cools itself when you drink hot water, which may kickstart your metabolism and help you lose weight.

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