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Five things to avoid for a healthy heart - a happy heart, a happy you!

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Nothing can be as true as the proverb “A healthy mind resides in a healthy body”. For a 

healthy body, it is imperative to keep all vital organs in a sound and stable condition. We all 

know how important it is for the heart to be in a healthy state. 

The heart is a complex organ serving as a pump and is responsible for continuous circulation 

of blood throughout the body. However, it is also prone to a range of cardiovascular diseases 

that is on the rise. A lot of it can be attributed to increase in the sedentary behaviour with the 

advent of modern amenities, which though a boon is also a bane.

Regular exercise regimens, good sleep pattern coupled with wholesome and nutritious food 

are ways to maintaining a healthy heart. In addition, modifications to the diet also contribute 

to a fit heart. Therefore, it would be necessary to avoid five things enlisted below to keep the 

heart in its prime form. They are:

1) Diet high on trans-fat: 

Trans-fat is produced industrially from vegetable fats and is 

found in many of the packaged foods like chips and baked products. Trans-fat raises 

the “bad” cholesterol levels called the low-density lipoproteins (LDL). It also has a 

negative effect on the “good” cholesterol levels called the high-density lipoproteins 

(HDL). LDL cholesterol contributes to plaques (thick, hard deposits) that are the 

primary reason for clogging arteries. HDL cholesterol, on the other hand, helps in 

removing LDL cholesterol. To maintain an optimal level of HDL cholesterol, it is 

necessary to cut down on trans-fat.

2) Excessive salt and sugar: 

Sugary drinks have no value on the nutrition scale except 

for containing “empty calories”. Intake of excess sugar causes a spike in the insulin 

level that can lead to an inflammatory reaction thereby affecting the walls of the 

artery. Excessive sugar also leads to weight gain, which is a contributing factor to 

insulin resistance, and the individual is more prone to cardiovascular diseases. 

3) Highly refined and processed grains: 

This class of food comprises of white bread, 

white rice, low-fibre breakfast cereals, and other refined carbohydrates. Most of the 

healthy components in whole grains (like fibre, minerals, fatty acids) are lost by the 

level of processing involved thereby destroying the food’s natural structure. This class 

of food should be restricted from being a regular part of one’s diet.

4) Smoking and excessive alcohol intake: 

Chemicals produced during cigarette 

smoking can cause swollen and inflamed blood vessels. Narrowing of blood vessels 

restrict blood flow to the heart leading to conditions like stroke, atherosclerosis 

(narrowing of arteries) and so on. Exceeding the recommended amount of alcohol can 

cause abnormal heart rhythms, high blood pressure, damage to the heart muscle and 

stroke.

5) High levels of stress: 

There is substantial evidence to link stress with heart diseases. 

Numerous studies conducted on animal models and humans provide supporting 

evidence on how strong emotions like anger may lead to irregular heartbeat.

There is substantial evidence to link stress with heart diseases. 

Numerous studies conducted on animal models and humans provide supporting 

evidence on how strong emotions like anger may lead to irregular heartbeat.

References

a. http://www.eatingwell.com/nutrition_health/heart_healthy_diet_center/the_worst_and

_best_things_to_eat_for_your_heart?page=4. Accessed on 29th January 2016.

b. http://www.drsinatra.com/sugar-is-a-major-cause-of-heart-disease. Accessed on 29th

January 2016.

c. http://www.health.harvard.edu/healthbeat/avoid-these-foods-for-a-healthier-heart.

Accessed on 29th January 2016.

d. http://www.cdc.gov/tobacco/data_statistics/sgr/50th-

anniversary/pdfs/fs_smoking_CVD_508.pdf. Accessed on 29th January 2016.

e. Taggart P, Boyett MR, Logantha SJR J et al. Anger, Emotion, and Arrhythmias: from

Brain to Heart. Front Physiol. 2011; 2:67.
posted Feb 1, 2016 by anonymous

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What is Angina?

Angina is a term used for chest pain caused by reduced blood flow to the heart muscle. Angina Pectoris is chest pain, discomfort, or tightness that occurs when an area of the heart muscle is receiving decreased blood oxygen supply.

Causes

  1. Emotional stress
  2. Extreme temperatures
  3. Heavy meals
  4. Cigarette smoking
  5. Alcohol

Symptoms

  1. Shortness of breath
  2. Nausea
  3. Fatigue
  4. Dizziness
  5. Profuse sweating
  6. Anxiety

Home Remedies 

 
Onion 
 
 
Onion known for it's various health benefits acts as a blood thinner when used for a long duration. Since cholesterol thickens the blood, consumption of onion every day reduces further risk of heart disease. To make the juice, chop the onion finely or use a blender, squeeze it thoroughly to extract the juice.
 
Garlic 
 
 
CosumiConsumingloves of garlic every day helps prevent the occurrence of angina pectoris.
 
Basil leaves
 
 
5-10 leaves of basil chewed raw in the morning on daily basis helps minimize the effect of angina pectoris
 
Lemon and honey
 
 
Squeeze half a lemon into a glass of warm water and add a tsp of honey to it. Mix it well and drink it empty stomach in the morning. This addresses cholesterol and angina at the same time.
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