A heart attack can be a hard thing to go through. A first attack might not be too severe in most cases. The people who recover from a heart attack can live a normal life. Well, there are a few little tweaks to be done to the lifestyle and the diet, though.
Why should you change your diet after a heart attack?
A heart attack occurs when a section of the artery that carries blood to the heart is blocked. This block prevents the supply of oxygen-rich blood to the heart. This means that a section of the muscles in the heart are deprived of oxygen. These muscles start dying out in case the block isn’t treated in the initial stages. That is why the heart becomes sensitive after a heart attack.
Cholesterol is primarily one of the substances that form a plaque in the coronary artery. When the plaque ruptures, there is a blood clot formed at that place. This clot is what blocks the artery when it is a big one.
The excess cholesterol comes from the diet. This is primarily the reason why one is advised to revise once diet strictly, after a heart attack. Changing your diet can avoid the occurrence of a second attack.
What to eat after recovery from a heart attack?
The first thing to change after recovering from a heart attack is to plan a healthy diet. The diet should be healthy and free of bad fats. Unsaturated fats and fatty acids are healthy fats that can be included in the diet to regulate the normal health of the heart. Saturated fats and trans fats are the ones that should be avoided. Here are a few things to do after a heart attack:
- Include more of fresh vegetables and fruits in your diet
- Eat food which is preferably steamed, baked or poached.
- Include fish and protein rich food items in your diet.
- Consume a diet that has a healthy mix of whole grains, seeds, and nuts.
- Include foods that are rich in good carbs and fiber.
- Drink enough water.
What not to eat?
The idea here is to cut down any food that is rich in bad fats. These are the foods that increase the blood cholesterol levels:
- Fried food items.
- Food that has trans fats.
- Processed food.
- Junk food.
- Packaged food.
- Sodas and carbonated drinks that are rich in sweeteners.
Things to do besides changing the diet:
Besides devising a healthy diet plan, have a healthy lifestyle, on the whole, to avoid risking another attack. Stop smoking and the consumption of alcohol. Focus on attaining a healthy weight. Higher BMI values increase the chances of excess fats and cholesterol in the body.
Treat diabetes, thyroid disorders or any other ailments that can increase the severity of heart damage. Reduce stress and hypertension. Focus on following a regular fitness regime. Making an overall change in the lifestyle and habits is essential to avoid a second attack. The heart muscles are already weak after the first heart attack. That is exactly why another attack can be riskier.
Shiny hair and glowing skin are signs of good health.
The glamorous advertisements on hair products offer promises of a magical makeover. Therefore when our hair feels dry and dull, we tend to opt for a new shampoo or a conditioner. To our surprise the actual culprit could be malnutrition. Most of the trichologists agree that along with factors like age, genetics, toxicity and hormones, poor diet can also contribute to hair problems.
Listed below are 10 foods items that we can consciously include in our diet for healthy hair
- Eggs – Is rich in vitamin B and is a commonly suggested ingredient for healthy hair. The protein content in eggs enhance hair growth when consumed, and acts as a conditioner when used to wash hair. Other source of food rich in protein are chicken, turkey and fish.
- Leafy Vegetables – Is rich in Iron which is an essential mineral necessary to stimulate hair growth and retain shine. It also hydrates the body and regulates blood circulation which in turn supplies nutrients to hair follicles without interruptions.
- Nuts – Is rich in Biotin (B-vitamin) and Omega-3 fatty acids. These elements are important for healthy scalp and prevent hair breakage. Almonds, walnuts and cashew are few examples of nuts that promote healthy hair.
- Orange vegetables – Is rich in Vitamin A, which is a key nutrient that help produce sebum (an oily fluid produced by stimulating glands in our scalp). It acts as a natural conditioner that helps to fight against itchy scalp and hair dullness. Carrots, pumpkins, sweet potatoes are few examples of vegetables that help produce sebum.
- Avocado – Is rich in copper and vitamin E. It helps balance our hormones in order to protect our hair against pollution, UV rays and products used for hair styling.
- Salmon – Another food source rich in Omega-3 fatty acids. These are as essential fats which cannot be produced by our body and can be obtained by intake of food rich in good fat.
- Dairy Products – Is rich in protein and calcium. It helps enrich the blood flow to the scalp and reduce hair fall. Among dairy products, yogurt is particularly recommended as it has high content of vitamin-B5 (pantothenic acid), which is directly associated with healthy hair.
- Citrus Fruits – Is rich in vitamin C. It helps in blood circulation and acts as an antioxidant. It prevents hair breakage and rejuvenates dull hair. Examples of few citrus fruits good for hair are oranges, lemon, lime and grape. Other food source rich in vitamin C are blueberries, kiwi, guava and broccoli.
- Whole Grains – is rich in iron content. Iron is essential to supply oxygen to our hair follicles which boosts hair growth. One can visibly observe an improvement in their hair thickness.
- Oysters – Is rich in zinc content which helps fight against flaky scalp and hair loss. Along with oyster, intake of other sea food like crab and lobster can also help increase the level of zinc content in our body.
Going by numerous ads you see on TV and in magazines; our bodies have indeed become a kind of a fashion statement. The quest for perfect body shape and muscles does not stop with intense workouts. The fountain that helps nourish the muscles lies in the right diet. Bodybuilding health instructors always advise on following certain food regimen. In order to build and subsequently achieve intense muscle, you are advised to stick to a ketogenic diet.
Ketogenic Diet Explained
The ketogenic diet is designed to melt more fat than carbohydrates and transform it into energy. In the event of doing this, the body is able to burn more fats while enhancing the development of muscle. Ketogenic diet usually comprises a diet consisting of low carbohydrates and high in fats. This allows the body to go through a process known as ketosis. When the body utilizes fats as opposed to carbohydrates, acids called ketones are formed. These acids help activate fats into a burning fuel since carbohydrates are not present.
Types of Ketogenic foods
Standard Ketogenic diet (SKD): This type of diet restricts foods that are rich in carbohydrates. The restriction is extended until the body attains the desired fat loss level. This type of diet is tailored to a newbie who is being introduced to dieting for the first time and it is intended to allow the body to get accustomed to the abrupt change in diet.
Cyclical Ketogenic Diet (CKD): This diet allows minimal intake of carbohydrates that’s taken in a cyclic sequence. You can take meals containing low carbohydrate content for two days, then continue with the same meal plan but with a little increase in carbohydrates for another two days and then go back to repeat the cycle again. You can also eat less carbohydrates in the morning prior to your workout the increase the intake after the workouts. This form of dieting is ideal for bodybuilders. As one cycles the intake of carbohydrates, the body is allowed to flex. Bodybuilders are normally made to follow this sequence especially during contests.
Targeted Ketogenic Diet (TKD): This type of diet allows intake of carbohydrates only during particular times after and prior to workouts. This allows the body to burn carbohydrates before they are broken down into glucose. Typically, this type of diet is suitable for pre and post season for people training to become bodybuilders.
Ketogenic diet offers a number of benefits that includes melting more fat in the body and tends to inhibit hunger. The diet also reduces the level of cholesterol, plus it tackles some disorders as well as diseases. The drawbacks associated with ketogenic diet are that you might lose vigor and feel low due to depletion of carbohydrates in the body. However, you will be good to go once you get accustomed to the diet and your muscles start to bulge, making you feel strong and energetic again.
Whether you stick to a ketogenic diet for purposes of building muscle; you should not forget to include your normal intake of calories, fiber and protein. Try eating at least five small meals in the right proportions so as to facilitate this diet and allow it to work best.
Most persons have a love or hate relationship with beans, however personally I can’t get enough of them. With a range of options to choose from for example peas, lentils, alfalfa, peanuts I find myself using them in many different dishes. Beans and legumes are extremely versatile and can be eaten cold in salads or as a perfect substitute for hot meat dishes like in chili. Here are a few reasons why beans are a regular item in my pantry:
- Packed with protein – Probably one of the top reasons I find myself going back to beans is because they are a great source of protein. A half a cup of beans contains 6-8g of protein which makes it a suitable alternative of protein for vegetarians and vegans a like. Compared with other plant based forms of protein it is one of the most easily accessible and inexpensive option which makes it an unbeatable plant based addition to your diet. Protein is an important part of your diet as it helps which many brain and bodily functioning therefore ensuring that you get the correct daily intake of protein is crucial for proper development.
- Low in fat – Most beans contain 2-3 percent of fat and also have no cholesterol (cholesterol is found in animal products not plant based foods) which makes it ideal for persons trying to reduce cholesterol levels. If you are trying to lose weight, beans are also a perfect option because they are packed with nutrients but have none of the additional high amounts of sugars or fats.
- Beans keep you satiated – Beans and legumes contain natural soluble fiber that helps regulate for digestive system. Beans are also a complex carbohydrate than blends protein and carbohydrate which metabolize slowly in the body and help you to stay fuller for longer. This is especially beneficial when you consider the fact that beans are low in calories. Therefore you can chow down on these super foods without being overly concerned about your caloric intake.
- They have lots of nutrients - Aside from the numerous benefits listed already; beans are packed with nutrient, vitamins and minerals including iron, folate, magnesium, manganese, phosphorous, potassium and zinc. For most persons, staying on top of your daily intake of nutrients can be difficult and it is easy to register a nutrient deficient if you are not careful. Therefore beans and legumes are a great way to ensure that your diet includes essentials nutrients that aid in your growth and development.
The nutrients in beans make them a no-brainer when it comes to incorporating them in your diet. They are a low-cost alternative to more expensive health products and can be used in a variety of ways. If you are not fond of the taste, try experimenting with different recipes and flavors, my personal favorite way to use beans are in Indian recipes like curry, or maybe even in a meal like chili. Beans and legumes are without a doubt one of the most inexpensive ways to start incorporating more healthy food in your diet. Give them another try today, you may find yourself hooked!
In the days before mechanized agriculture, megacities and the internet, human beings used to live harsh lives that ensured that very few people were able to amass enough food to gorge themselves silly for days on end. However, the advancements that we have made in medicine, agriculture and infrastructure have resulted in a new world which was almost inconceivable decades ago. It is now possible to create hybrid seedlings that will prosper in some of the harshest environments plants have ever had the misfortune of germinating in. Technology has made the work of producing food easier, resulting in an avalanche of calorie laden and preservative rich foods. The tidal wave of processed foods seeking entry into our pantries and kitchen shelves is too strong to be idly resisted.
It is no wonder then that there is a silent epidemic of obesity and food intake related diseases such as coronary artery disease and diabetes mellitus. It is now more important than ever before to have a healthy eating plan for the week. This will ensure that you keep within the normal limits of normal weight. By evading the obesity trap, you will significantly improve your chances of living a long life without having to worry about high blood pressure, heart disease, diabetes and even cancer (processed foods are full of chemicals that may be potential carcinogens).
The following is a suggested healthy eating plan for 7 days:
- Breakfast: porridge and skimmed milk with unsweetened orange juice.
- Lunch: lentil soup and a wholemeal roll that is full of unsaturated fats. Saturated fats are bad for your heart as they are extremely hard to clear from the body, leading to the clogging of important veins and arteries, leading to heart disease and heart failure.
- Supper: potatoes, baked salmon and baked peas should seal the deal for the night.
- Breakfast: toast (wholegrain) with unsaturated spread, boiled egg and orange juice with no sugar.
- Lunch: potatoes with baked beans and salad.
- Supper: veggie goulash, rice (preferably brown) and broccoli.
- Breakfast: Poached eggs, toast and orange juice should be an excellent start to the day.
- Lunch: an egg with tomato and cucumber sandwich.
- Supper: carrot sticks and unsalted peanuts.
- Breakfast: wholegrain toast with honey and bananas and orange juice.
- Lunch: lentil soup and rolls with spread that is unsaturated.
- Supper: homemade pizza with salad.
- Breakfast: Skimmed milk, muesli, a banana and orange juice
- Lunch: a sandwich made out of cheese and salad.
- Supper: pie with peas and carrots.
- Breakfast: porridge and milk with a banana and orange juice.
- Lunch: soup made using carrots and parsnip together with whole meal rolls.
- Supper: Tuna pasta bake and broccoli should conclude the day’s menu.
- Breakfast: natural yoghurt, muesli and a banana with orange juice.
- Lunch: baked apples, custard with helpings of chicken and vegetable tray bake
- Supper: chicken with a combination of cucumber and tomato sandwiches.
For this 7 day healthy eating plan, snacks are optional and may include items such as unsalted peanuts, carrot sticks and fruits like apples and pears.