Five ways to look after your heart

Photo: sxc/lusi

Whether it's Valentine's Day or not, looking after your heart is especially important for South Asians — particularly men — who are more at risk of heart disease than the wider population. However, there are many ways you can protect your heart whilst still enjoying delicious traditional home cooking.

The Portfolio Diet, which was designed by researchers at the University of Toronto and published in 2003, combined what was already known about heart healthy diets with additional research. It offers some useful tips:

1. Have a handful of almonds (badaam) every day.

It sounds like Ma (grandma) was right when she used to force you to eat your badaam in the morning! There is good research to show that eating 30 grams of almonds (around 20) every day as part of a balanced diet can help to reduce your risk. There is also research on walnuts and peanuts, but remember — only have a handful each day, since they are also high in fat and calories.

Photo: Nazma Lakhani

2. Eat 20 grams of soluble fibre every day.

Soluble fibre is found in foods such as porridge oats / oatmeal, muesli, beans, dhal (lentils) and fruits. Aim to have a couple of servings a day. This could mean eating porridge for breakfast and channa (chickpea) curry for your evening meal. Or try the delicious pea and bean salad recipe as an accompaniment to your lunch.

3. Include foods which provide soya protein.

Soya is a low fat vegetable protein which has been shown to help reduce blood cholesterol and the risk of heart disease. Start with 25 grams and gradually work up to 50 grams per day.

Try swapping your usual milk for soya milk. Maybe you could start by making this swap only in hot drinks and using it for cereal once you get used to the taste. One pint will give you around 20 grams of soy protein.

A great snack is roasted soya beans, sometimes called soya nuts. And you could try substituting tofu instead of paneer in stir fries and curries.

You may not like the taste of soya mince, but perhaps you could try mixing lean minced beef with a little soya mince when you're cooking so that you gradually introduce more soya products into your meals.

4. Take a plant sterol or stanol drink daily.

You will find these little drinks in the supermarket, possibly next to the probiotic drinks or milk. Some companies also make yogurts and spreads with plant sterols or stanols.

You need 2 grams per day (check the label). Studies show that this amount can reduce your blood cholesterol by up to 15 per cent, when eaten regularly as part of a balanced diet.

Photo: Nazma Lakhani

5. Take up the usual heart healthy lifestyle advice.

Be wise with your fats, have at least five fruits and vegetablesevery day, eat oily fish once or twice a week, use less salt, eat more whole grains and be more active. Most of all, if you smoke — stop!

Remember, taking on all of these Portfolio Eating Plan tips could help you to reduce your blood cholesterol by up to 25 per cent! Is it worth the effort for you?

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Herbs and spices have a lot of health benefits. Sanaya Chavda lists a few

Herbal magic

Considering they are so easily available today, it's hard to believe that at one point there were wars fought over it. Full of antioxidants, minerals, vitamins and free of calories, spices and herbs can be liberally added to dishes. In fact, when substituted for salt, they can help in reducing bloating, water retention and cravings. Recently, turmeric powder was in the news for evidence that it contains curcumin which can fight Alzheimer's and Dementia, as well as for having anticancer properties. While it has been a staple in Indian cooking for decades, the West is only recently awakening to its benefits. Indian cuisine contains a vast number of important spices which are not present in processed or fast foods. If you've been going for bland food thinking it might be a healthier option, think again! 

    Deepshikha Agarwal, sports physician and dietician says people don't know about the important properties of spices. "Due to the frantic pace of everyday life, most women don't get time to cook and order in or buy readymade meals which lack essential herbs. Even the most basic ginger and garlic is good for digestion, blood purification and releases acidity and curbs gastro problems. Saffron has vital anti-bacterial properties and is a cooling agent as well. Cloves can be used to kill oral bacteria and aid in the digestive process; the list can go on," says Deepshikha. 
    The condiments in our Indian food stimulates the gastric juices, which is why you get constipated eating bland food abroad, says nutritionist Naini Setalvad. "Very few people know, but coriander is the best possible form of calcium. The leaves are an excellent stimulant and it is known to reverse and retard digestive disorders, high cholesterol levels, conjunctivitis, heavy menstrual flow, skin disorders, and most importantly, to 'clean up' the mess caused by years of smoking. Turmeric has been called the 'holy powder' for it's ability to prevent Alzheimer's and cancer cells from multiplying as well as helping with cystic fibroids and sclerosis. The yellow coloured powerful beta carotene can also help reduce your stones, cardiac problems, mouth infections and dental problems. Dill leaves have a stimulating effect. They help cure diarrhoea, dysentery, bad breath, colds, bronchitis, swellings and are good for pregnant women and lactating mothers. 
    Health expert Madhuri Ruia says simple everyday ingredients like cinnamon help regulate blood sugar levels because it contains chromium and zinc and acts as a blood thinner while preventing fungal infections. "Fenugreek or methi relieves sinus and asthma while reducing inflammation and constipation. Even simple adrak chai contains ginger which has volatile eye number," explains Naini. Similarly basil or tulsi has antioxidant properties. It keeps the blood pure and makes your hair and skin to glow. Basil leaves also aid in diabetic treatments, fevers, respiratory problems, kidney oils and pungent phenol compounds like gingerol that help with rheumatoid arthritis," adds Madhuri who feels one shouldn't skip out on these vital herbs and spices when cooking. 
    sanaya.chavda@timesgroup.com 

EAT HEALTHY: Indian cuisine contains a vast number of important spices which are not present in processed foods

REDUCE BLOOD PRESSURE NATURALLY

BT suggests simple steps to keep your blood pressure under control

High blood pressure contributes to an alarming number of deaths each year. Although it may not have apparent symptoms, high blood pressure leads to heart attacks and strokes aside from also causing kidney failure. You can reduce your blood pressure by reducing your weight (if you're obese) and making a few small changes in your life, say doctors. 

• Walk it out — Walking at a brisk pace can help lower your pressure. A good workout will ensure the heart uses oxygen more efficiently. Getting a rigorous cardio workout 4 to 5 times a week can make a huge difference. Start by incorporating about 15 minutes of exercise in your daily routine and slowly increase the time and difficulty level. 

• Deep Breathing — Learning some slow breathing and meditation techniques can do you wonders. It will help reduce stress drastically and keep your blood pressure in check. Try taking out 10 minutes every morning and at night. Inhale and exhale deeply. If you can, join a yoga class for some time so that you can learn the proper method. 

• Go for potassium-rich foods — You have probably heard of the negative effects of sodium on the body and potassium is an essential mineral to counter the effects of sodium on blood pressure. Fruits and vegetables are rich in potassium. Try adding sweet potatoes, tomatoes, orange juice, potatoes, bananas, peas, and prunes and raisins to your regular diet. 

• Go slow on the salt — Whether you have a family history of high blood pressure or not, reducing your intake of salt can make a huge difference to your health. Before adding that extra pinch of salt to your food, think if you really need it. Try substituting salt with lime, garlic, pepper or other herbs and spices. Go slow on processed and packaged foods. Potato chips, frozen chicken nuggets, bacon etc are high in sodium. Try calculating your daily sodium consumption. Keep a food diary and you may be surprised at how much you're taking in. 

• Dark chocolate benefits — The darker variety of chocolate has flavonols that make blood vessels more elastic. Choose one that has at least 70 per cent cocoa to really reap the benefits. 

• Alcohol alert — While it does provide some health benefits, alcohol can also be bad for yourhealth. If consumed in small amounts, it can help prevent heart attacks and coronary artery disease. But, more than one or two drinks and the benefits are gone. Keep a check on your drinking patterns and if you're a heavy drinker, start reducing slowly. Never indulge in binge drinking. Consuming four or five drinks in a row can cause a sudden increase in blood pressure. 

• Tea benefits — Herbal teas are the way to go. In a study conducted, those who sipped on hibiscus tea daily 
lowered their blood pressure. Many herbal teas contain hibiscus or you can always opt for green tea. The effects of caffeine are still debatable. Drinking caffeinated beverages can temporarily increase pressure. The solution is to check your pressure within 30 minutes of drinking a cup of coffee to determine if it works for your body. 

• Reduce work and relax — Reducing the number of hours you spend in office can help lower hypertension. Working overtime makes it hard to exercise and eat healthy. Ensure that you get out of office at a decent hour. Learning to relax by listening to soothing music (Classical, Oriental or Indian instrumental ) can help.

FIGHT IT: Take a brisk walk daily and drink herbal tea to help keep your body healthy and fit

Burn More Fat with These Breakfast Foods

You can give your body a little fat-burning advantage by including items like these in your morning meal:

 eggs, yogurt, and whole-grain cereal.

Breakfast is the most important meal of the day if you're trying to control your appetite and lose weight, 

but these three items in particular have been credited with extra fat-burning and pound-dropping powers in recent studies.

How They Help

Eggs: When people on low-calorie diets ate two scrambled eggs with toast and jam for breakfast, 

they lost 65 percent more weight than the dieters who started their day with a bagel and cream cheese. 

The protein in eggs probably helps control appetite, so people eat less. 

(Try this quick recipe for super-satisfying scrambled egg burritos.)

Yogurt: Calcium and other helpful compounds in yogurt may help stop fat storage and turn up fat burn. 

In one study, obese people on reduced-calorie diets lost 61 percent more fat overall -- and even more belly fat -- 

when they ate three 6-ounce servings of yogurt every day. 

This was compared with the people who had no yogurt in their diets. 

(Short on time? Make this yogurt-enhanced Cranberry Muesli recipe the night before.)

Whole-Grain Cereal: Research shows that people lose more belly fat when they replace refined-grain foods with whole grains. 

All the appetite-controlling fiber they pick up in the process probably accounts for the slimming effect. 

Plus, whole grains can help control blood sugar and lower blood pressure, and they 

can even reduce the risk of heart disease and certain cancers. 

(Are multigrain foods just as good? Read this before you go grain shopping.)

Make healthy swaps

Making your diet healthier can feel like a huge task, but incorporating small changes in your everyday routine is easy. Try out these simple swaps that will help you achieve a better balance:

1. 
   Photo: Courtesy of Azmina Govindji
   Choose an unsaturated spread or swap in a reduced calorie mayonnaise instead of butter or ghee. If you spread butter on two slices of bread each day, this clocks up around 10 grams of bad fats, calledsaturated fat. That's about half of the maximum amount recommended for an average woman in a whole day, and around a third of the maximum limit for men. So next time you spread butter on toast, think about whether you could choose a lower-fat, unsaturated spread instead. Instead of spreading ghee on your chapati, could you swap it for a little unsaturated spread? Or when you're slapping butter onto bread for a sandwich, consider if spreading some mayonnaise instead might be an option for you. Reduced calorie mayonnaise has about a tenth of the saturated fat contained in butter.
2. Swap out salt and choose low-salt seasonings and sauces instead. Bought seasonings (like chicken seasoning) and sauces (like soy sauce) can often be high in salt. Read the label and choose those which are either salt-free or low in salt. And try using colourful ground spices like haldi (turmeric), garam masala and coriander seed to season your cooked dishes.
3. Choose diet drinks in place of sugar-rich drinks. A can of regular cola has around seven teaspoons of sugar in it. That could set you back about 140 kcalories (1 kcalorie equals 1 000 calories). When you choose a diet drink, it's likely to be sugar-free and calorie-free. But that's not a green light to go wild! Diet versions of fizzy soft drinks can still rot your teeth. It's good practice to have such drinks with your meal rather than sip them throughout the day.
4. 
   Photo: Courtesy of Azmina Govindji
   
   Photo: Courtesy of Azmina Govindji
   Swap out your usual dinner plate for a smaller one.Simply choosing a smaller plate means you can pile on less food. In time, you'll just get used to having smaller portions, and this can work wonders for your waistline.
5. Add lemon juice and spices to rice instead of butter or oil. You may be in the habit of pouring some oil or adding a knob of butter to the water when you boil rice. Stop and think: how much difference does it really make? Try drizzling on some lemon juice to help keep the rice grains separate, and add spices like jeera (cumin), cloves, cardamom and cinnamon to give you extra flavour.

What is the most important information I should know about green tea?

green tea

From Healthwise

Pronunciation:

GREEN TEE

What is the most important information I should know about green tea?

Green tea has not been evaluated by the FDA for safety, effectiveness, or purity. All potential risks and/or advantages of green tea may not be known. Additionally, there are no regulated manufacturing standards in place for these compounds. There have been instances where herbal/health supplements have been sold which were contaminated with toxic metals or other drugs. Herbal/health supplements should be purchased from a reliable source to minimize the risk of contamination.

What is green tea?

The use of green tea in cultural and traditional settings may differ from concepts accepted by current Western medicine. When considering the use of herbal supplements, consultation with a primary health care professional is advisable. Additionally, consultation with a practitioner trained in the uses of herbal/health supplements may be beneficial, and coordination of treatment among all health care providers involved may be advantageous.

Green tea is also known as Camellia sinensis.

Green tea has been used for stomach disorders, vomiting, diarrhea, to prevent dental cavities, to lower cholesterol levels, as an antioxidant, to reduce cancer, and as a stimulant.

Green tea has not been evaluated by the FDA for safety, effectiveness, or purity. All potential risks and/or advantages of green tea may not be known. Additionally, there are no regulated manufacturing standards in place for these compounds. There have been instances where herbal/health supplements have been sold which were contaminated with toxic metals or other drugs. Herbal/health supplements should be purchased from a reliable source to minimize the risk of contamination.

Green tea may also have uses other than those listed in this medication guide.

What should I discuss with my health care provider before using green tea?

Do not use green tea without first talking to your doctor if you have

• heart problems or high blood pressure,
• kidney disease,
• an overactive thyroid (hyperthyroidism),
• an anxiety or nervous disorder, or
• a bleeding or blood clotting disorder or if you take a blood thinner such as warfarin (Coumadin).

Green tea contains a large amount of caffeine and may be problematic if used by people with any of the conditions listed above. You may not be able to use green tea, or your doctor or health care provider may recommend a lower dose or special monitoring.

Before taking green tea, talk to your doctor, pharmacist, or health care professional if you have allergies (especially to plants), have any medical condition, or if you take other medicines or other herbal/health supplements. Green tea may not be recommended in some situations.

Do not take green tea without first talking to your doctor if you are pregnant or could become pregnant. Green tea contains a large amount of caffeine.

Do not take green tea without first talking to your doctor if you are breast-feeding a baby. Green tea contains a large amount of caffeine, which may cause restlessness, sleep disorders, and other effects in breast-feeding infants.

There is no information available regarding the use of green tea by children. Green tea contains a large amount of caffeine, which may cause anemia and other problems in children. Do not give any herbal/health supplement to a child without first talking to the child's doctor.

How should I take green tea?

The use of green tea in cultural and traditional settings may differ from concepts accepted by current Western medicine. When considering the use of herbal supplements, consultation with a primary health care professional is advisable. Additionally, consultation with a practitioner trained in the uses of herbal/health supplements may be beneficial, and coordination of treatment among all health care providers involved may be advantageous.

If you choose to take green tea, use it as directed on the package or as directed by your doctor, pharmacist, or other health care provider.

Standardized formulations of herbal/health supplements may provide a more reliable dose of the product.

Store green tea as directed on the package. In general, green tea should be protected from light and moisture.

What happens if I miss a dose?

No information is available regarding a missed dose of green tea. Consult your doctor, pharmacist, or health care professional if you require further information.

What happens if I overdose?

Seek emergency medical attention.

Symptoms of a green tea overdose are not well known but might include restlessness, tremor, vomiting, and abdominal spasms.

What should I avoid while taking green tea?

The amount of caffeine consumed in other products should be monitored while taking green tea.

There are no restrictions on food, beverages, or activity while taking green tea, unless otherwise directed by your health care provider.

What are the possible side effects of green tea?

Although rare, allergic reactions to green tea may occur. Stop taking green tea and seek emergency medical attention if you experience symptoms of a serious allergic reaction including difficulty breathing; closing of your throat; swelling of your lips, tongue, or face; or hives.

Heavy and prolonged consumption of green tea may be associated with esophageal cancer.

Other less serious side effects have also been reported with the use of green tea. Talk to your doctor or health care provider if you experience

• heartburn;
• upset stomach;
• loss of appetite;
• constipation or diarrhea;
• nervousness, irritability, or anxiety;
• sleeplessness;
• irregular heartbeats; or
• headache.

Side effects other than those listed here may also occur. Talk to your doctor about any side effect that seems unusual or that is especially bothersome.

What other drugs will affect green tea?

Do not use green tea without first talking to your doctor if you are taking a blood thinner such as warfarin (Coumadin).

Interactions between green tea and other prescription or over-the-counter medicines or herbal/health supplements may also occur. Talk to your doctor, pharmacist, or health care professional before taking green tea if you are taking any other medicines or supplements.

Where can I get more information?

Your doctor, pharmacist, or health care provider may have more information about green tea.

---

Consultation with a licensed health care professional is advisable before using any herbal/health supplement. Additionally, consultation with a practitioner trained in the uses of herbal/health supplements may be beneficial and coordination of treatment among all health care providers involved may be advantageous. Remember, keep this and all other prescription drug products, over-the-counter drug products, and herbal/health supplements out of the reach of children.

Every effort has been made to ensure that the information provided by Cerner Multum, Inc. ('Multum') is accurate, up-to-date, and complete, but no guarantee is made to that effect. Drug information contained herein may be time sensitive. Multum information has been compiled for use by healthcare practitioners and consumers in the United States and therefore Multum does not warrant that uses outside of the United States are appropriate, unless specifically indicated otherwise. Multum's drug information does not endorse drugs, diagnose patients or recommend therapy. Multum's drug information is an informational resource designed to assist licensed healthcare practitioners in caring for their patients and/or to serve consumers viewing this service as a supplement to, and not a substitute for, the expertise, skill, knowledge and judgment of healthcare practitioners. The absence of a warning for a given drug or drug combination in no way should be construed to indicate that the drug or drug combination is safe, effective or appropriate for any given patient. Multum does not assume any responsibility for any aspect of healthcare administered with the aid of information Multum provides. The information contained herein is not intended to cover all possible uses, directions, precautions, warnings, drug interactions, allergic reactions, or adverse effects. If you have questions about the drugs you are taking, check with your doctor, nurse or pharmacist.

Copyright 1996-2009 Cerner Multum, Inc. Version: 1.03. Revision date: 2/13/04.

Your use of the content provided in this service indicates that you have read, understood and agree to the End-User License Agreement, which can be accessed by clicking on this link.

Couch potatoes beware, TV can kill

People Who Spend More Than 4 Hours A Day Watching TV Are At 46% Higher Risk Of Death: Oz Study

Sydney: People who spend more than four hours in front of the television each day have a far higher risk of dying early than those who limit their viewing, an Australian study said Tuesday. 
    Researchers from the Baker IDI Heart and Diabetes Institute in the state of Victoria tracked the lifestyle habits of 8,800 adults and found that each hour spent in front of the TV daily increased the risk of dying earlier from cardiovascular disease. 
    The study, published in 'Circulation: Journal of the American Heart Association', found every hour in front of the TV was associated with an 11% increased risk of death from all causes, a 9% higher risk of cancer death, and an 18% increased risk of cardiovascular disease (CVD) related death. 
    "Compared with people who watched less than two hours of television daily, those who watched more than four hours a day had a 46% higher risk of death from all causes and an 80% increased risk for CVD-related death," the researchers said in a statement. The researchers said this association held regardless of other independent and common cardiovascular disease risk factors, including smoking, high blood pressure, high blood cholesterol, unhealthy diet, excessive waist circumference, and leisure-time exercises. 
    Researcher David Dunstan said the study focused specifically on television watching but the findings suggest that any prolonged sedentary behaviour, such as sitting at a desk or in front of a computer, may pose a health risk. "The human body was designed to move, not sit for extended periods of time," said Dunstan, head of the institute's physical activity laboratory in the division of metabolism and obesity. 
    "Technological, social, and economic changes mean that people don't move their muscles as much as they used to — consequently the levels of energy expenditure as people go about their lives continue to shrink. 
    "For many people, on a daily basis they simply shift from one chair to another — from the chair in the car to the chair in the office to the chair in front of the television." 
    Dunstan said the findings applied not only to individuals who were overweight and obese, but also those of a healthy weight. "Even if someone has a healthy body weight, sitting for long periods of time still has an unhealthy influence on their blood sugar and blood fats," he said. REUTERS

SMALL SCREEN, BIG RISK? The findings apply not only to individuals who are overweight and obese, but also to those with healthy weight

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