It is a known fact that elderly and heart patients are more vulnerable to COVID-19. Apart from the directives suggested by World Health Organization (WHO) and Government of India to maintain a safe distance and be home; individuals and specifical people with heart conditions must eat right to maintain a healthy heart during this world crisis. This means that one should take care and choose correctly what they consume so that they can provide the necessary nutrients to their body. Dr Anil Ballani M.D, Consultant at Meyer Organics, and Teacher for Diploma in Diabetology with College of Physicians and Surgeon, Mumbai shares some of the foods one should consume for better heart health include:
Nuts
Nuts are an excellent source of proteins, healthy fats, and other essential nutrients. Almonds contain essential nutrients like vitamin E, magnesium, calcium, fibre and Omega 3 fatty acids. Walnuts contain folate, fibre, heart-favourable mono-saturated and polyunsaturated fats, and phytosterols. A handful of nuts every day can help in increasing HDL Cholesterol in human bodies. One should also minimize carbs in the daily diet.
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Fruits and Vegetables
Plenty of green salads and fruits should be incorporated into the diet. Salads should contain cucumber, carrot and beetroot which provide essential nutrients. One should also consume watermelons, papayas, oranges and apples, which are power foods during summers. They contain high levels of carotenoids, fibre and vitamins A, C and E, along with calcium, potassium, magnesium and more importantly help in reducing the risk of heart disease. Vegetables should be boiled or sautéed in minimal oil.
Yoghurt
One small bowl of yoghurt is a natural probiotic, which helps in keeping the gut clean and healthy. Consuming yoghurt regularly may strengthen your immune system and reduce your likelihood of contracting an illness. Yoghurt should be consumed without any salt or sugar, and it should not be freezing either.
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Adequate Fluid Intake
A minimum of 2.5 to 3 litres of water is to be consumed in a day. One must also include healthy alternatives like lime juice with less sugar/salt, coconut water, green tea, including immunity boosters like turmeric and ginger water. One should also drink warm water as much possible throughout the day.
Controlled sodium intake
Consuming a high amount of salt can contribute to increasing the blood pressure in the body; hence it is crucial to control the salt intake in the body. One should also be sufficiently hydrated to flush out excess salt and toxins from the system by consuming at least 9 glasses of water every day.
Exercise
One should include a 30-minute workout in their everyday schedule to invigorate heart health. Daily sessions of cardio can help in promoting blood flow in the body and strengthens the heart by improving levels of stamina. Skipping, climbing the stairs, yoga at home are some of the most recommended home workouts.
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