9 Hacks for Heart-Healthy Holidays
1. Do not skip meals:
It has been observed that skipping breakfast can raise cholesterol levels by 6%.
2. Use the right kind of oil for cooking:- Use Extra virgin olive oil or canola-based vegetable oils to get your daily dose of healthy fats, which lower LDL (bad) cholesterol and increase HDL (good) cholesterol. Also, it decreases oxidative stress, which is important in preventing heart disease.
3. Nuts & Seeds are a good source of protein and Omega 3 fatty acids:- Opt for raw or dry roasted nuts like almonds, walnuts, or cashews instead of salty snacks like chips and french fries dipped in salt, which causes a high rise in blood pressure levels.
4. Spice Up Your Life !-Capsaicin, a compound found in chili peppers increases the heat of the food and also contains antioxidants that fight against cell damage.
5. Dark Chocolate:- Who wouldn’t want to have some dark chocolate when they are watching television? They say it contains resveratrol, an antioxidant that can lower blood pressure, can help prevent heart attacks, strokes, etc. However, studies also say that only 30% of cocoa is needed for maximum benefit.
6. Green Tea:- Studies show that green tea helps reduce LDL cholesterol levels up to 10%, total cholesterol by 7%, and triglyceride levels by 10%.
7. Have Some Fruits & Vegetables:- A high fiber diet low in saturated fat is good for your heart. So eat at least 5 portions of fruits and vegetables a day.
8. Avoid Certain Foods:- Things to avoid while trying these 9 hacks for heart-healthy holidays, especially if you have high cholesterol, diabetes, or other health condition.
9 . Exercise:- Exercise is the only way that can help your body to burn calories and help in making your muscles more efficient. It also keeps you away from obesity which causes many types of cardiovascular diseases like hypertension, coronary artery disease, etc.
Anti-inflammatory diet effectiveness:
Inflammation is the body’s response to disease, injury, or foreign material. Chronic inflammation can hurt your health. The best anti-inflammatory diet is any that reduces inflammation naturally without suppressing immune function.
There are many foods you can eat to help reduce chronic inflammation naturally. Some of these include apples, carrots, green leafy vegetables, berries, and other brightly colored fruits and vegetables. Raw nuts, extra-virgin olive oil, cold-water fish, tomatoes, and avocados are also great for reducing inflammation naturally through their food content.
It is also very important to avoid processed foods as much as possible because they tend to be high in harmful chemicals called excitotoxins that increase inflammation throughout the body.
Common processed foods you should avoid include:
Sugar and high fructose corn syrup, bleached grains, food additives, MSG or glutamate from, hydrogenated oils or trans fats, dairy products cows injected with growth hormones, and non-organic meats that contain antibiotics and artificial hormones.
In addition to eating an anti-inflammatory diet, it is also very important to avoid toxins in the environment by using natural household cleaning products instead of chemical ones whenever possible.
Many cosmetic products such as shampoo, lotion, soap, etc can cause chronic inflammation so it’s better to use organic creams, soaps. If you have any doubt about a product just go through the ingredients. If it’s written chemicals don’t buy it either because all these chemicals are pro-inflammatory.
Take time to enjoy meals at least four times each day. Over-eating can increase inflammation levels in the body, so taking frequent breaks during meals helps to maximize digestion and control appetite. Many people find that eating smaller food portions several times per day is easier than eating larger meal sizes less frequently.
Consuming adequate protein also helps promote an anti-inflammatory diet. Some great sources of low-fat protein include eggs, lean meats such as turkey, dark poultry meat like chicken, lean cuts of beef or buffalo meat, etc.
Exercising regularly is an important part of any effective anti-inflammatory diet plan because it helps reduce chronic inflammation throughout the body. For best results, a variety of exercises should be incorporated into your exercise plan. This includes cardiovascular workouts such as jogging, biking, swimming, or brisk walking.
In general, any workout that elevates your heart rate and makes you break a sweat is considered a cardiovascular activity. Strength training should also be included in your exercise regimen because this type of exercise helps reduce chronic inflammation throughout the body by releasing a protein called “brain-derived neurotrophic factor” into the bloodstream. This protein essentially tells cells to stop overproducing various chemicals related to inflammation.
Holidays heart attack statistics:
Most people don’t realize that holidays are prime times for heart attacks. Between December 15 and January 1, the chances of a holiday heart attack increase anywhere from 40- to 70-percent for men and slightly less for women.
In addition, heart problems tend to increase after Thanksgiving as well so it’s important to practice good health habits all year long to reduce your risk during busy or emotional periods.
Most holiday cardiovascular injuries happen as a result of overeating and lack of exercise over just a few days. Because stress levels can also increase during this time, depression must be avoided by staying active and participating in fun activities that you enjoy both alone and with friends and family members. People who feel overwhelmed or stressed out should consider talking with their doctor about ways to manage holiday anxiety or depression.