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10 Nutritious Superfoods for a Healthy Heart

10 Nutritious Superfoods for a Healthy Heart

Heart function is one of the most crucial systems in the body primarily responsible for circulating oxygenated blood to all the organs and extremities. Furthermore, the heart pumps blood continuously, but with advancing age, this function may start to deteriorate. So, it is important that one pays attention to daily nutrition, lifestyle choices, and physical activity that promotes healthy heart function. Here is a list of 10 foods that are essential for maintaining heart health.

Tomatoes
High cholesterol is one of the risk factors linked to the development of heart complications. Tomatoes are rich in a compound called lycopene that helps lower bad cholesterol in the bloodstream. Lycopene is a natural antioxidant that helps remove free radicals causing cell damage, lower inflammation, and prevents oxidative damage that may lead to heart problems. Low cholesterol, in turn, lowers the risk of high blood pressure that can trigger heart attacks or other cardiovascular diseases.

Leafy greens
Studies indicate that adding more green vegetables to a daily meal plan can lower the risk of heart disease by approximately 16% among adults. Swiss chard, spinach, kale, and collard greens – all top the list of greens to be included to promote weight loss, lower cholesterol, and boost immunity. These greens are rich in Vitamin K, one of the essential nutrients that prevent arteries from clogging up and putting pressure on the heart. Leafy greens also contain fiber, rich antioxidants, potassium, Vitamins A, B, and C, folates, iron, and calcium. Each nutrient is crucial in lowering blood pressure, improving arterial function, and promoting a healthy heart outlook.

Whole grains
Excess consumption of refined carbohydrates is one of the significant triggers of heart disease complications among adults. This is one of the reasons why nutritionists recommend switching to whole sources of carbohydrate intake that help promote better heart function. Whole grains comprise bran, germ, and endosperm, all loaded with essential nutrients that should form part of daily foods. Whole grains also contain important soluble fibers that promote better digestion, lower cholesterol levels, improve blood circulation, and even maintain blood sugar levels. A balanced intake lowers the risk of heart disease by 20% among adults.

Assorted berries
Blueberries are a rich source of vitamin K and essential polyphenols that prevent oxidative damage and lower inflammation. These berries also help enhance arterial function and lower bad cholesterol to promote better heart health. Raspberries are a great source of fiber and polyphenols that lower the risk factors like blood pressure and cholesterol associated with cardiovascular complications. Besides, strawberries are one of the recommended sources of essential nutrients that lower the risk of triglycerides, and oxidative stress and help maintain blood sugar levels. Also, cherries, bilberries, cranberries, and grapes boast essential nutrients that improve heart health.

Avocados
Avocados are one of the richest sources of omega-3 fatty acids. But this superfood is also loaded with essential compounds that improve cardiovascular function. Avocados contain oleic acid, one of the best sources of unsaturated fats that helps lower bad cholesterol and prevents the development of coronary artery diseases. A single serving of avocado daily contributes to nearly 30% of the fiber intake necessary to maintain a healthy BMI for heart health. In addition, the fruit is also a rich source of folates, potassium, magnesium, and phytochemicals, among other plant-based compounds that boost cardiovascular function to keep the heart healthy.

Assorted nuts
Nuts are a great source of omega-3 fatty acids, unsaturated fats, fiber, plant sterols, and L-arginine. Consuming nuts regularly helps improve artery health, lower any inflammation linked to heart disease, and reduce the risk of blood clots that may trigger strokes. Healthy nuts also lower cholesterol levels and prevent spikes in blood pressure. Hazelnuts, macadamia nuts, walnuts, almonds, pecans, and even peanuts are excellent sources of these nutrients necessary for maintaining a healthy heart. It is advisable also to discuss any nut allergies before consumption.

Edamame
Edamame contains essential soy proteins and essential isoflavones that help lower the harmful, low-density protein levels in the blood and promote good cholesterol levels with regular consumption. Edamame soy proteins also help improve one’s lipids profile when combined with an active lifestyle, exercise schedule, and better stress management. In addition, edamame contains potassium that helps manage crucial functions like heart rate and rhythm.

Beans
Black beans are a rich source of antioxidants, and fiber, and are extremely low in calories to help boost heart function. It also contains folates and magnesium that improve blood pressure levels. Chickpeas are a great source of fiber, low in sodium, and high in polyunsaturated fats that help maintain blood sugar levels. Navy beans, alternatively, are loaded with potassium, magnesium, essential folates, fiber, carbohydrates, and vitamin B which lowers the risk of metabolic disorders causing heart problems. Lastly, pinto beans and soybeans are also excellent sources of nutrition that help lower bad cholesterol.

Fatty fish
Salmon is one of the top choices in omega-3-rich fatty foods that prevents inflammation, lower triglyceride levels, and also lessens the risk of cardiovascular complications. Tuna is another excellent option to consider in place of salmon. Other acceptable choices that don’t contain too much mercury include sardines, mackerel, cod, herring, and trout. Nutritionists advise consuming healthy fatty fish in moderation to lower blood pressure, and reduce the risk of clotting and other heart complications.

Olive oil for cooking
Substituting healthy foods is the right move. But it is equally important to switch to healthy cooking techniques as well to promote better cardiovascular function. Nutritionists recommend replacing hydrogenated vegetable oils with olive oil for daily cooking to encourage a higher intake of omega-3 fatty acids. Olive oil also contains oleic acid, anti-inflammatory properties, and antioxidants to boost heart functions. It can also help prevent hypertension, one of the leading risk factors associated with heart disease.

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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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10 Best Management Options for Anxiety

An estimated 18% of the adult population in the country is affected by anxiety, according to the National Institute of Mental Health. This indicates that this mental health disorder has become an issue of concern. Anxiety is the body’s response to stress and might manifest alongside physical symptoms. It generally occurs when the body experiences stress and an increased production of cortisol. However, one can choose from several treatment options to relieve the anxiety-induced symptoms:  Psychotherapy Psychotherapy or therapy offered by a licensed professional is a great way to understand one’s triggers and learn to manage the condition better. Here, the therapist can help patients figure out their stressors and develop coping techniques. Various types of therapies are employed to help patients get to the source of their trauma. Cognitive behavioral therapy (or CBT) is a popular treatment option for people dealing with anxiety. CBT aims to help one understand the connection between behavior, emotions, and thoughts. Exposure therapy is another option wherein patients are exposed to situations that tend to trigger their anxiety. Being faced with their fear helps one break out of their dysfunctional response to triggers. Additionally, therapists might use virtual exposure techniques to help one deal with social anxiety. Although more research is needed on the subject, studies suggest art therapy can also help one deal with anxiety and nervousness. Support groups Support groups help one deal with anxiety, as being surrounded by people that have gone through or are experiencing the same issues can help one feel understood. Support groups are safe spaces for people affected by a condition. They also offer patients an opportunity to feel supported and offer support. One’s doctor might be able to refer them to a support group. Exercise The body’s fight-or-flight response is partly responsible for the physical symptoms associated with anxiety. Exercise can help reduce stress and help improve one’s mood. Physical activity can also help affect the brain chemistry to make space for anti-anxiety chemicals, making exercise an important part of the treatment plan. Adding any form of exercise three to four times each week can help keep anxiety symptoms in check. Sleep The connection between lack of proper sleep and anxiety is well-researched. Recent studies suggest that improper sleeping patterns can increase stress levels, increasing the risk of developing anxiety. So, one can opt for herbal supplements that help improve sleep quality and, by extension, anxiety symptoms. Popular options include chamomile, passionflower, and magnesium glycinate supplements. Aromatherapy Studies have suggested that the use of essential oils could improve sleep and decrease anxiety. Considering that essential oils and oil diffusers are extremely affordable, aromatherapy can be a great option when accompanied by other treatments. Some of these oils can offer immediate relief and calm one’s senses to reduce the risk of anxiousness. Aromatherapy can also help manage symptoms like heart rate and blood pressure. Lavender, orange, sandalwood, neroli, and jasmine oils are common options one can consider.  Weighted blankets These heavy covers have shown significant improvement in anxiety symptoms. The blanket can feel like a full-body hug, helping one calm down. Another benefit of the blankets is improved sleep. They also help ground the body by pushing it down, resulting in decreased production of cortisol—a stress hormone that contributes to anxiety. Exposure to sunlight Sunlight exposure is another way of managing various mental health conditions. Spending a moderate amount of time taking in sunlight can help improve one’s mental and physical health. The exposure helps the body produce vitamin D, a micronutrient that can help with anxiety management. Spending as little as 10 minutes in nature can help calm the nerves.  Grounding exercises Engaging the senses is a great way to manage anxiety-related symptoms. Distracting oneself can redirect thoughts and emotions to something outside the mind and prevent one from spiraling. Touching the desk, car keys, or even the fabric of your trousers can be helpful. For better diversion, try holding on to an ice cube for as long as possible. Using virtual reality for distraction has also proven to help divert one’s stress-inducing thoughts.  Mind-body approaches When dealing with anxiety, one can end up letting in disturbing intrusive thoughts and imaginary scenarios instead of living in the present. Mind-body exercises can help one avoid spiraling and losing touch with reality. Spending as little as 15 to 20 minutes a day practicing yoga, Tai Chi, mindful breathing, and guided imagery can train the mind and body to produce a calmer response to imaginary situations that would otherwise induce anxiety. Regularly practicing these exercises has been proven to improve the body’s generalized stress response. If one is unsure of where to start, getting in touch with a professional trainer is the best way to get guidance. Additionally, one can also opt for mindfulness practices. Numerous studies have shown that meditation and mindfulness practices can help improve anxiety symptoms. If one is new to meditation, they can use guided meditation videos or podcasts. Additionally, smartwatches can also help one practice mindful breathing by prompting the user at regular intervals throughout the day. Consistently dedicating a minimum of two minutes a day to these approaches can help one keep unwanted thoughts at bay.  Protein-rich meals Food and lifestyle choices can play a crucial role in determining the body’s response to stress. Frequent rises and dips in one’s glucose levels throughout the day may contribute to aggravated symptoms of the disorder. So, starting the day with protein-rich meals is a great way of keeping blood sugar levels in check. Further, not skipping meals can also help one manage anxiety symptoms. One should opt for healthy meals and snacks. So, beans, nuts, seeds, leafy greens, fish, and eggs are versatile foods that can help one meet their daily protein requirement.

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Top 7 Healthy Energy Bars

With energy bars gaining immense popularity, it comes as no surprise that their market is expected to grow by $1.09 billion this decade in the continent alone. These protein bars have become the go-to choice for a quick and healthy snack as people become increasingly conscious about their food choices. These nutritious mini-meals are highly preferred by young people and athletes alike. Let’s look at some of the leading healthy options for you. Boom If you are among those who love to start their day with a caffeine kick, Boom bars help you just the right amount of that jolt. A single energy bar contains about 150mg of caffeine, which is more than that in a single espresso shot or a regular cup of coffee. Not only that, but they also contain 11g of protein, making it a filling snack. Understandably, they cater to a niche market that specifically enjoys the deliciousness of edible coffee. Boom focuses on highlighting why eating caffeine makes for a smoother experience than simply drinking it. A box of 7 bars costs about $24.  GoMacro These are vegan bars made from sustainably sourced ingredients. These healthy energy bars are organic, Kosher, gluten-free, non-GMO, and even soy-free.

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