10 Foods To Eat for a Healthy Heart

10 Foods To Eat for a Healthy Heart

Heart disease is fairly common in the country, and the importance of maximizing heart health cannot be overstated. Exercising regularly, making good lifestyle choices, and above all, eating right are some ways to reduce the risk of cardiovascular disease. There are some foods that have a wealth of nutrition and they also ultimately help lower cholesterol and promote heart health. Adding these to your daily meals is the first step forward.

Salmon

Salmon is a potent source of omega-3 fatty acids, which help to reduce inflammation and promote cardiovascular health. Salmon is also a good source of protein and other nutrients. It can be cooked in a variety of ways, making it a versatile option for meals. Fish, in general, is a lean protein source and is low in saturated fat. Adding fish to your meals at least two times a week can help reduce the risk of developing a cardiac disease. Some of the best fish for heart health apart from salmon are mackerel, herring, and sardines.

Olive oil

This versatile oil is rich in flavor and can be used to cook, roast, bake, fry, and can even be used for salad dressing. Packed with antioxidants, healthy fats, and anti-inflammatory properties, olive oil is a heart-healthy food that can help to lower cholesterol and blood pressure.

Avocados and other berries

This luscious, buttery fruit, which is technically a large berry, is a good source of monounsaturated fats, fiber, vitamins, and minerals. Avocados can be eaten as a fruit, added to salads, dips, and even with sandwiches. Other berries, especially dark berries like blueberries, blackberries, and raspberries, are high in antioxidants and help to protect your cells from damage. They are also a good source of fiber, which can help to lower cholesterol levels. In addition, berries contain flavonoids, which have been shown to reduce the risk of cardiac diseases. They also improve blood sugar levels when eaten fresh.

Nuts and seeds

Nuts and seeds make for a great snack and are quite delicious when roasted, added to salads and trail mix, or even eaten plain. They are a good source of protein, healthy fats, fiber, vitamins and minerals and can help to improve cholesterol levels and lower blood pressure. As a rich source of unsaturated fats, which help improve blood circulation, nuts should be a go-to option for a quick snack. Some of the best nuts and seeds for cardiovascular health include almonds, walnuts, flaxseeds, and chia seeds. However, watch your portion sizes, as nuts and seeds are high in calories.

Beans

Beans are packed with soluble fiber, which can help to lower cholesterol levels. They also contain protein and various vitamins and minerals. Beans can be cooked in different ways. They can be used as a side dish or added to soups, salads, and main course. Those with high cholesterol must include beans in their daily meals to improve cholesterol levels and reduce the risk of cardiovascular disease.

Dark chocolate

Made from cacao beans, which are packed with antioxidants like flavonoids that are good for heart health, dark chocolate is less sweeter than other types of chocolate. It has less sugar compared to milk chocolate and white chocolate, making it a healthier option. When choosing dark chocolate, look for a bar that has at least 70% cacao and no milk solids.

Tomatoes
Tomatoes are packed with lycopene, which is a natural plant pigment that has antioxidant properties. Low levels of lycopene in the blood are connected to an increased risk of cardiovascular disease and stroke. Including tomatoes in your daily meals can help manage cholesterol and blood pressure.

Garlic

Known for its beneficial properties, garlic is an important part of cuisines across the globe. While it makes a great addition to your food, it can also help improve cardiovascular health. It contains a compound called allicin, which gives it healing properties and helps lower cholesterol and blood pressure.

Leafy greens

Not only are leafy greens low in calories but they’re also chock full of nutrients like vitamins A, C, E, K, and magnesium. Dark leafy greens particularly are packed with vitamin B9 or folate, which helps prevent cardiovascular disease. Spinach, kale, lettuce, and collard greens are some of the most nurturing greens and can be versatile in the preparation of various foods.

Green tea

The wholesomeness of a good cup of green tea cannot be overstated. Green tea contains polyphenols and catechins that work as antioxidants to reduce inflammation, protect the heart, and prevent cell damage.

Heart-healthy foods are typically free of trans fats, low in sodium, cholesterol, and saturated fats, and are high in fiber, vitamins, minerals, and antioxidants. This does not mean that food alone can prevent the risk of cardiovascular disease, but eating right goes a long way. Moreover, when it comes to keeping your heart healthy, what you eat is just as important as how much you exercise and remain active. So, incorporating these foods into your daily meals and ensuring at least 30 minutes of regular exercise can help keep your heart healthy and improve your overall health at the same time.

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Known Signs of Hemophilia and Anemia

Bleeding disorders refer to a group of conditions like hemophilia or anemia that interfere with normal blood functions in the body. Hemophilia affects the ability of the blood cells to clot naturally, while anemia lowers hemoglobin count in the red blood cells. These conditions exhibit a unique set of symptoms that can be identified. Early diagnosis helps doctors form a viable healthcare plan. So, it pays to know and identify the following symptoms. Hemophilia and Anemia: Understanding the difference Both conditions are common bleeding disorders. However, anemia & hemophilia signs are distinctly different from each other when it comes to the disease progression. The latter is a genetic disorder that affects the red blood cell’s ability to clot and close wounds. Certain clotting factors in the blood bind with the red blood cells to prevent uncontrolled bleeding. Anemia is a condition where the body lacks sufficient healthy red blood cells in the first place. Also, a low hemoglobin count affects the red blood cell’s ability to carry oxygen to vital organs and extremities via the circulatory system. Genetic mutation triggers most known types of hemophilia, while certain nutritional deficiencies in the body trigger common forms of anemia. Symptoms of hemophilia The absence of essential clotting factors in the blood can trigger a variety of noticeable and unusual symptoms. Uncontrolled bleeding Bleeding is one of the primary symptoms of hemophilia. It can happen under the skin or in the joints. As the red blood cells are unable to bind and clot, this pool of blood can trigger swelling, pain, and tightness in the joints. This symptom is most commonly noticeable in the knees, elbows, and ankles. Blood collecting under the skin can lead to buildups under the muscle and soft tissue to cause more painful bruising. This symptom is called hematoma in medical terminology. Frequent nosebleeds When the bleeding is triggered externally, it can result in frequent nosebleeds that can be difficult to stop. Note that external environmental factors and physical injuries generally cause nosebleeds. So, any unexplained bleeding could indicate a developing condition. Bleeding caused due to cuts, bruises, and vaccinations Lack of essential clotting factor VIII can trigger bleeding from the lightest of impacts, cuts, bruises, or even after losing a tooth. Some people experience sudden bleeding after taking a vaccination. This could be the body’s reaction to producing antibodies, but the strain could be too much to bear, resulting in bleeding from the extremities. Blood in urine or stool Excess blood in the urine or stool is a clear sign of disease progression. The urine and stools appear dark red or even blackish due to the presence of red blood cells mixed with the excreta. Immediate medical assistance is advisable for visual symptoms. Bleeding in infants Complicated pregnancies can be physically taxing for both the mother and the child leading to possible symptoms of hemophilia at birth. But in some rare cases, infants may experience internal bleeding in the head. Symptoms of anemia The most common types of anemia, including iron deficiency anemia and vitamin deficiency anemia, develop due to the lack of nutrients in the body. Therefore, anemia exhibits more physically taxing symptoms as the condition worsens. Tiredness Increased fatigue and weakness for no apparent reason is one of the main indicators of nutritional deficiencies. An unexplained decrease in overall stamina with no physical exertion or any activity during the day could mean low iron in the blood. Without iron, the body cannot produce enough red blood cells. And low hemoglobin means not enough oxygen is being circulated around vital organs in the body, thus resulting in fatigue induced by low energy levels. Respiratory symptoms Experiencing shortness of breath, chest pains, and even noticing an irregular heartbeat could indicate a possible anemic condition. An iron deficiency lowers hemoglobin count, and this means not enough oxygen is being circulated by the blood. Low hemoglobin affects the breathing rate as the body struggles to extract more oxygen resulting in shortness of breath. The heart must also put in extra efforts to pump the low hemoglobin blood forcefully, thus resulting in irregular heartbeats. Doctors refer to this condition as heart palpitations. These symptoms can also induce chest pains due to the sheer stress being put on the organ. Pale skin and damaged hair Skin and hair symptoms are visible indicators of a developing anemia condition. An iron deficiency results in low red blood cell production and indirectly affects the shade of the skin. Pale skin is noticeably visible around the face, gums, lower lips, lower eyelids, and even on the nails. This symptom is more visually obvious among people who flaunt a lighter skin tone. Also, hair thinning, hair fall, and a damaged scalp is a clear sign of iron deficiency. Treatment options Note that anemia & hemophilia signs never overlap. Once the primary indicators are confirmed, doctors quickly suggest blood tests to identify the leading causes or triggers. Knowing the differences can help with prompt diagnosis even though both the conditions are bleeding disorders. It is even possible to recover from common forms of anemia within 2 to 3 months. Hemophilia is a more serious bleeding disorder that is treated by introducing the missing clotting factors. Doctors also suggest prescriptions that help stimulate the body to release more clotting factors. However, a transfusion offers more promising results for moderate to severe progression. Effective preventive measures and home remedies can help lower the risk of bleeding. These conditions cannot be completely cured. But it is possible to improve the quality of life by incorporating healthy lifestyle habits. Prescriptions and treatments only help slow down the disease progression.

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Uncommon Signs Of Schizophrenia

Schizophrenia is a brain disorder that causes abnormal perceptions, thoughts, and emotions. It is characterized by changes in thinking, mood, behavior, and social relationships. The symptoms of this condition can become extremely severe to disrupt the patient's daily life. These symptoms can be categorized as Positive, Negative, and Cognitive. In some instances, a few uncommon symptoms can go unrecognized in the early stages of the condition. Some of these are listed below. SleepAn early uncommon sign of schizophrenia is a change in sleeping habits. A person may start to sleep less or have difficulty falling asleep and staying asleep. They may also experience strange dreams or nightmares.Eating habitsPeople with schizophrenia may lose their appetite or start to eat more than usual. They may also fixate on certain foods and become obsessed with eating them.Disordered thinkingThis early symptom could easily be passed off as being overworked or stressed. However, consistent trouble with processing one’s thoughts, focusing, and concentrating is an early symptom that could be overlooked. SpeechA person in the early stages could reduce their conversations with people. They may speak very rapidly, or make up words and phrases. A lot of unfair assumptions can be made at this stage. When patients don’t speak much, others could interpret them as being moody. If they speak rapidly and use made-up words, the assumption could be that they are just excited. CatatoniaThis is a state of motor immobility and behavioral abnormality. A person is not able to move properly even if they have good motor abilities. A schizophrenia patient with catatonia may maintain bizarre postures for long periods of time. They may exhibit repetitive movements like tapping feet or repeatedly imitating someone's words and movements. Poor personal hygieneA person may fail to bathe regularly, brush their teeth, and change clothes. This can be one of the first signs a person has a mental illness. This can happen due to a lack of motivation, which is another overlooked symptom of the illness. Facial expressionsThese refer to a reduction or loss of normal functions, such as speaking or making facial expressions. People may seem emotionless or may not be able to understand and express facial expressions. Relationships Schizophrenia patients may withdraw from social interactions or have completely new relationships that don't fit with their usual patterns. Positive symptomsPositive symptoms refer to a type of behavior or thought that significantly affects a person's usual demeanor. Some positive symptoms are:Hallucinations These could be auditory, visual, olfactory, gustatory, and tactile. Patients will hear, see, taste, smell, and even feel things and people that don't exist. Delusions A person may experience various types of delusions. Persecutory delusions occur when a person feels that they are being stalked or tricked. When a person experiences referential delusions, they may believe that famous personalities are trying to send them a message. Somatic delusions are focused on the body. Here, a person may think they are critically ill or that they have strange health issues. Erotomanic delusions can cause a person to be convinced that a celebrity is in love with them or that their partner is cheating on them. Grandiose delusions cause people to believe that they are an important person and are world-famous. Confusion People with schizophrenia find it extremely difficult to organize their thoughts, focus, or sometimes even speak coherently. They can also easily lose concentration while doing a task.Movement problems Patients may seem jumpy and make repetitive movements. At other instances, they’ll just be still for long periods. Negative symptomsNegative symptoms are behaviors that can no longer be seen in a patient.Withdrawal The person tends to show signs of apathy and may lose interest in communicating or socializing. Lack of pleasure They might not find anything pleasurable. This includes doing the things they used to enjoy. Lack of expressionThis can be manifested in a flat, emotionless voice and no expression while having a conversation. Hygiene issues Schizophrenia patients may stop grooming themselves. They may not care about bathing and changing clothes regularly. Cognitive symptomsThese symptoms show the degree of learning, storing, and using information. A person with schizophrenia may find it difficult to multitask, make decisions, sort out a thought, and communicate it effectively.Patients with schizophrenia find it difficult to think clearly, manage their emotions, and interact with others. This can be debilitating and can adversely affect the person’s life. It can also have an impact on their loved ones.

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