Over the years, there has been a rise in the frequency of heart disease among young adults. This can be attributed to people's changing lifestyles and exposure to too much stress. It is crucial to take note of every item that supports a healthy heart in order to promote one.
Shilajit, a naturally occurring substance found in the Himalayan mountain ranges, has been used for thousands of years in traditional Ayurvedic medicine to treat a variety of illnesses. It is renowned for its exceptional healing properties, which include antioxidant, anti-inflammatory, and anxiolytic.
One of the most significant benefits of Shilajit is its positive impact on heart health. Heart conditions are common and can have serious health repercussions. Taking precautionary measures through the use of Ayurvedic ingredients can be one of the most effective ways to ensure a healthy heart. Here are some of the ways how Shilajit aids in the process:
Improves Heart Health
Studies suggest that Shilajit is one of the core ayurvedic ingredients in improving the health of the heart. It does so by providing strength and energy to the heart to maintain proper blood flow in all parts of the body. Ayurvedic doctors suggest Shilajit as an essential supplement to treat heart diseases as it has health-enduring properties. Since Shilajit contains fulvic acid, iron, and antioxidants like glutathione, the level of glutathione in the body is increased, which creates a line of defense against heart disease.
Lowers Blood Pressure
High blood pressure is a significant risk factor for heart disease. Normal blood pressure is imperative for a healthy life, and Shilajit has been found to lower blood pressure in many cases. The Ayurvedic ingredient can be used as a medium to keep blood pressure under control. This piece of Himalayan rock has worked miracles for mankind, restoring bodily cells that have been impoverished and deprived for a long time so they can operate normally once again. Shilajit blood pressure medication is also beneficial for people with heart and blood pressure issues. Shilajit provides the trace minerals that the body requires for healthy blood pressure regulation and regular bodily functions. Each of these factors makes taking the blood pressure medicine Shilajit particularly useful.
A small study done in 2003 suggested significant improvements in cholesterol levels when around thirty people who were aged 16 to 30 years were given Shilajit. The participants were divided into two groups; the first group took 2 grams of shilajit every day for about 45 days. The cholesterol levels and triglycerides were found to be low in the Shilajit group as compared to those who did not consume Shilajit.
Lowers Blood Fat
Another critical compound in Shilajit is a prominent quantity of humic acid, which can significantly lower blood fats. If the concentration of fats in the body is low, there will be no fat deposits in the blood vessels, which eliminates the blockage of heart vessels. This reduces the risk of hemorrhage and stroke, which are leading causes of death in many patients.
Shilajit is a natural ingredient with many health benefits for the body, especially the heart, as stated in all the aforementioned points. It is a crucial medication for the treatment of heart diseases due to its beneficial effects on arrhythmia, cardiac injury, blood pressure, cholesterol levels, and heart health. (Dr Kriti Soni, Head of R&D, Kapiva).
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Sydney: Ladies follow a Mediterranean diet to improve your heart health and reduce your risks of cardiovascular disease and death by nearly 25 percent, suggests a study.
The Mediterranean diet is rich in whole grains, vegetables, fruit, legumes, nuts, and extra virgin olive oil; moderate in fish/shellfish; low to moderate in wine; and low in red/processed meats, dairy products, animal fat, and processed foods.
Cardiovascular disease accounts for more than a third of all deaths in women around the world. While a healthy diet, including a Mediterranean diet, has been a key plank of prevention, most relevant clinical trials have included relatively few women or haven't reported the results by sex, the researchers said.
The new study, published in the journal Heart, is the first to focus on the association between a Mediterranean diet and incident CVD and death, specific to women.
"We found that a Mediterranean diet was beneficial in women, with a 24 percent lower risk of CVD and a 23 percent lower risk of total mortality," said researchers including from the University of Sydney.
The risk of coronary heart disease was 25 percent lower, while that of stroke was also lower, although not statistically significant, in those who most closely followed this diet compared with those who did so the least.
The Mediterranean diet's antioxidant and gut microbiome effects on inflammation and cardiovascular risk factors are among the possible explanations for the observed associations, the researchers said.
In addition, the diet's various components, such as polyphenols, nitrates, omega-3 fatty acids, increased fiber intake, and reduced glycaemic load, may all separately contribute to a better cardiovascular risk profile.
"However, mechanisms explaining the sex-specific effect of the Mediterranean diet on (cardiovascular disease) and death remain unclear," they note, adding that the findings reinforce the need for more sex-specific research in cardiology.
"Female-specific cardiovascular risk factors, including premature menopause, pre-eclampsia, and gestational diabetes, or female predominant risk factors, such as systemic lupus, can all independently increase (cardiovascular disease) risk," the researchers said.
For the data analysis, the researchers included 16 published studies involving more than 700,000 women aged 18 and above.
The researchers also acknowledged various limitations to their findings, including that all the studies analyzed were observational and relied on self-reported food frequency questionnaires.
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अक्सर देखा गया है कि लोग अपने आहार में 'अच्छे' कोलेस्ट्रॉल के स्तर को बढ़ाए रखने का प्रयास करते हैं, मगर नए शोध से पता चला है कि उच्च घनत्व वाले लिपोप्रोटीन (एचडीएल) कोलेस्ट्रॉल हृदय रोग के जोखिम की 'समान रूप से भविष्यवाणी' करने में प्रभावी नहीं हो सकते। नेशनल इंस्टीट्यूट ऑफ हेल्थ (एनआईएच) समर्थित अमेरिकन कॉलेज ऑफ कार्डियोलॉजी की पत्रिका में प्रकाशित एक शोध निष्कर्ष में कहा गया है कि वर्षो पहले एचडीएल कोलेस्ट्रॉल के निम्न स्तर ने गोरे वयस्कों के लिए दिल के दौरे या इससे संबंधित मौतें बढ़ने जोखिम की भविष्यवाणी की गई थी, लेकिन काले वयस्कों के लिए यह सच नहीं था।
इसके अलावा, उच्च एचडीएल कोलेस्ट्रॉल का स्तर किसी भी समूह के लिए कम हृदय रोग जोखिम से जुड़ा नहीं था।
ओरेगॉन हेल्थ एंड साइंस यूनिवर्सिटी, पोर्टलैंड में नाइट कार्डियोवैस्कुलर इंस्टीट्यूट के भीतर चिकित्सा के सहयोगी प्रोफेसर नथाली पामीर ने कहा, "लक्ष्य इस लंबे समय से स्थापित लिंक को समझना था जो एचडीएल को फायदेमंद कोलेस्ट्रॉल के रूप में लेबल करता है, और यदि यह सभी जातियों के लिए सच है।"
पामीर ने कहा, "यह अच्छी तरह से स्वीकार किया गया है कि कम एचडीएल कोलेस्ट्रॉल का स्तर हानिकारक है। हमारे शोध ने उन धारणाओं का परीक्षण किया और पाया कि इसमें गोरे या काले का भेद कोई मायने नहीं रखता।"
इस निष्कर्ष पर पहुंचने के लिए पामीर और उनके सहयोगियों ने स्ट्रोक स्टडी के दौरान भौगोलिक और नस्लीय अंतर को समझने के लिए 23,901 वयस्कों के डेटा की समीक्षा की।
अध्ययन में सबसे पहले पाया गया कि कम एचडीएल कोलेस्ट्रॉल के स्तर ने केवल गोरे वयस्कों के लिए कार्डियोवैस्कुलर बीमारी के जोखिम में वृद्धि की भविष्यवाणी की गई थी।
यह अन्य अध्ययन का निष्कर्ष बताता है कि उच्च एचडीएल कोलेस्ट्रॉल का स्तर हमेशा हृदय संबंधी घटनाओं में कमी नहीं लाता।
पामीर ने कहा, "इस प्रकार के शोध से पता चलता है कि कार्डियोवैस्कुलर बीमारी के लिए जोखिम-भविष्यवाणी एल्गोरिदम पर फिर से विचार करने की जरूरत है। इसका मतलब यह हो सकता है कि भविष्य में एचडीएल कोलेस्ट्रॉल के उच्च स्तर के लिए हमें अपने डॉक्टरों से पीठ नहीं थपथपानी पड़ेगी।"
यह भी पढ़े► प्रदूषित हवा फेफड़ों की बीमारी तक सीमित नहीं
Among the many benefits of maintaining heart health include the ability to live a long life, relieve symptoms of depression, and reduce the chance of dementia. According to a proverb, "With a healthy heart, the beat carries on." The path to a healthy heart is broken down by Luke Coutinho, Holistic Nutrition and Lifestyle - Integrative and Lifestyle Medicine, Founder of You Care.
Tips to Keep Your Heart Healthy
Emotional Health: Today emotional health is a no.1 priority for better heart health. Negative emotions and thoughts stimulate the flight and fight response which results in the production of cortisol. Elevated levels of cortisol are known to also elevate blood pressure, heart rate, and inflammation, all of which can harm heart health. Invest more time in healing yourself emotionally through yoga, pranayama, meditation, visualization, laughter, positive affirmations, etc.
Vitamin Breathing: One deep inhale and exhale is all it takes to calm your mind and heart. Deep breathing is known to shift our body from a state of fight and flight to a state of rest and digestion almost instantly. This makes a regular practice of deep breathing an extremely heart-healthy habit.
Anti-Inflammatory and Antioxidant-Rich Foods: The main reasons behind heart attacks are not cholesterol but inflammation and oxidative damage in the heart, blood vessels, endothelial lining, arteries, etc. Inflammation and oxidative damage are caused by the free radicals from the food that we eat, the air that we breathe, and several lifestyle choices that we make. Foods like turmeric, ginger, garlic, and black pepper - are potent foods to curb inflammation. Additionally, eat an array of differently colored fruits and berries when they are in season.
Prioritize Sleep: Poor sleep or lack of sleep can be destructive to our heart health. This is because when we sleep, the heart gets a break and works lesser. The heart is a muscle and it requires recovery. Lack of sleep also increases insulin resistance, blood pressure, and inflammation.
Stay Active: Sitting excessively is like smoking. Make sure you are physically active throughout the day. The risks of heart attacks are more in people who live inactive lifestyles. Walking, yoga, Zumba, and trekking are extremely beneficial exercises for the heart.
Cut Out Smoking: Both active and passive smoking is toxic to the heart. Smoking contributes to both oxidative damage and inflammation in the body. The chemicals emitted from cigarette cause plaque build-up in the arteries. It also depletes several vitamins and minerals and hardens the arteries.
Get more raw food in your diet for its fiber and antioxidant intake.
10 foods that will help your heart stay young and healthy
Good Quality Oils: like coconut oil, pure A2 Gir cow ghee, and mustard oil help boost good cholesterol and fight inflammation.
Omega 3-Rich Foods: Omega 3 fatty acid is an important and extremely healthy fatty acid for the heart. It helps in curbing inflammation, heals arterial walls, and boosts HDL while lowering LDL. E.g.: fatty fish, flax seeds, walnuts, and chia seeds to name a few.
Beetroot: for its ability to act as a vasodilator and high antioxidant content.
Garlic: for its inflammatory and bad cholesterol-lowering properties. It also acts as a natural blood thinner.
Organic Tea (black, white, oolong, matcha): for its high antioxidant content, especially EGCG. Also, research now finds that it holds potent cholesterol-lowering properties and can prevent plaque build-up in the arteries.
Fruits Like Grapes, Pomegranate, and Berries: for their high antioxidant content.
Vitamin E-Rich Foods: for their ability to curb inflammation, fight free radicals, cell repair, and heal arteries. It's a must-have for people who are exposed to cigarette and industrial pollution. E.g.: sunflower seeds, unsalted peanuts, avocados, almonds, and sesame.
Magnesium-Rich Foods: for their ability to boost cardiac muscle health, and blood pressure. E.g.: all nuts and seeds, green leafy vegetables, cacao.
Potassium-Rich Foods: plays a role in every heartbeat. It manages blood pressure, and cardiac muscle contractions and keeps the heart rhythm steady. E.g.: banana, avocados, pumpkin.
Vitamin K-Rich Foods: for high antioxidant properties and preventing calcification of arteries. E.g.: green leafy vegetables, broccoli, prunes, avocado.
Foods to Avoid
Refined Sugar and Refined Carbohydrate Intake: Both of them can contribute to inflammation, spike blood sugar levels and thus increase the risk of a heart attack. Also, excess of both could lead to elevated triglyceride levels. On the other hand, complex carbs like dosas, idlis, rotis, hand-pounded rice, etc are all healthy carbs and can be included in your diet for good health and preventing the risk of a heart attack. People who give up on such complex carbs end up being deficient in Vitamin K2 - which can result in the calcification of arteries.
Refined Salt: Refined salt and MSG can create inflammation in the body, elevate blood pressure and cause water retention thereby burdening the kidneys. One can opt for Himalayan pink or rock salt after they keep their health professional in the loop.
Refined Oils: Refined vegetable oils are rich in omega-6 fatty acids. Omega 6 is harmful to health as it leads to inflammation and oxidative stress in the body.
Processed and Packaged Foods: Processed and packaged foods too are causative to increased rates of heart attacks and stroke. This is again because this packaged and processed food is prepared with low-grade refined oil which increases oxidative damage and inflammation in the body.
Excessive Tea and Coffee, Alcohol: Overconsumption of tea, and coffee can aggravate or cause acidity and inflammation, more so if the beverage contains sugar, cream, and other additives. Alcohol too can raise bad cholesterol, cause inflammation and elevate blood pressure.
Read More► Walnuts For A Healthy Heart
In 2016, according to the WHO, India reported 63 per cent of total deaths due to non-communicable diseases, and 27 per cent were attributed to cardiovascular disease (CVD). Of those, heart attack and stroke are two of the most common causes of death in our country. Now those are pretty scary numbers, and they are only growing by the year.
Blame it on our family's medical history or the fast-paced lifestyle that's leading to complaints of high cholesterol, but you and I, too, are at the risk of developing heart disease. Fortunately, several factors help us lower our risk of CVD and take the high road to a healthy heart. In anticipation of World Heart Day, let's deep dive into how you can lower the risks with Ryan Fernando, Celebrity Nutritionist and Founder of QUA Nutrition -- Signature Nutrition Clinic
Q. How do walnuts help your heart health?
Ans. According to research, an important move is to consume a handful of California walnuts as part of a healthy, nutritious diet and couple it with physical activity. This may help lower your risk of heart disease and hence, deserves a spot on your plate. The polyunsaturated fats, aka good fats, and ALA (alpha-linolenic acid) in these wonder nuts may improve cholesterol levels and lower blood pressure, which are two major contributors to heart disease risk.
1,2. In addition, these nutrient powerhouses are known to help reduce inflammation and improve blood vessel function.
3. A recent scientific review published in Advances of Nutrition also suggests that food sources high in plant-based omega-3 ALA, such as walnuts, should be part of a heart-healthy eating pattern.
4. Not convinced yet? The American Heart Association (AHA) has found that including four or more servings of nuts, including walnuts every week and other foods, may help lower one's risk of heart disease. And that's not it, AHA has also certified walnuts as a heart-healthy food through its 'Heart Check Mark' programme.
Q. What is the ideal portion of walnuts one should consume?
Ans. A handful of walnuts, which is nearly 28 g, is advisable for daily consumption. This amount contains 2.5g of essential plant-based omega-3, 4g protein, and 2g fibre, all essential for overall wellness.
Q. What is the best time of the day to eat walnuts?
Ans. While walnuts can be eaten throughout the year, at any time of the day, I believe the best time to eat them is in the evenings. These contain PICO melatonin, which goes into your brain and increases serotonin levels, eventually promoting sleep.
Q. Five simple ways to include walnuts in your daily diet
Make snack time healthy with a handful of plain California walnuts, or you can amp up the flavour by sprinkling your favourite spice mix over them
Mix coarsely grounded walnuts with a portion of hung curd and turn it into a delicious creamy dip
You can also grind walnuts and add them to your curries, which are a good source of plant-based omega-3
Poha, upma, or kachumbar, walnuts add a perfect crunch for any time snacks
Walnuts are the perfect accompaniment for a low-calorie diet, and another great idea to consume is by blending them into your morning smoothie
We all deserve to choose what's best for us. And for making such decisions, you need the right information. Now that you've read about the health benefits of walnuts, it's time to go nuts about these nuts! (N. Lothungbeni Humtsoe )
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A team of doctors from premier health research institute All India Institute of Medical Sciences (AIIMS) here has found that anti-diabetic ayurvedic drug BGR-34 is effective in cutting down obesity along with improving metabolism mechanisms of the patient afflicted with the chronic disease.
Led by Sudhir Chandra Sarangi, Additional Professor, Department of Pharmacology AIIMS, the team reached this conclusion following a study spanning three years.
Comprising a range of ingredients from medicinal plants, this drug has been developed after an intensive research by the Council for Scientific and Industrial Research (CSIR) and is being marketed by the AIMIL Pharmaceuticals.
The study was aimed to investigate whether BGR-34 was effective on its own or along with other allopathy drugs and if yes then at what level.
The results were encouraging. It found that the herbal drug was enough not only in reduction of fasting blood sugar through modulation of hormonal profile along with a significant body weight reduction but there were other benefits also.
The drug also modulates hormonal profile, lipid profile and triglyceride level while bringing down leptin mark which is effective in controlling fat.
Triglyceride in excess quantity is harmful for the health as it is a bad cholesterol.
Similarly, controlled lipid profile keeps heart diseases at bay while disturbance in hormonal profile can result in poor sleep, noted the authors about the research based on various health parameters.
In contrast, modulation of hormonal profile was found to be significant, resulting in increased insulin level.
The study initiated in March 2019 will soon be published in a research journal.
Sanchit Sharma, Executive Director of AIMIL Pharmaceutical, said that herbal-based ayurveda medicines are finding huge acceptance among people who are more keen into taking preventive health measures in the backdrop of rising non communicable diseases due to lifestyle changes among others.
"To cater to this increasing demand, the government too has taken various measures to boost the availability of these products based on time-tested medicinal plants as immunity boosters," he added.
In fact, yet another study published in the latest edition of Serbian Journal of Experimental and Clinical Research on Sciendo scientific platform has found that BGR-34 can help lower sugar level within three months and also exert a powerful antioxidant action to prevent complications of the diabetes which is on the increase in the country.
Also, Read in hindi► आयुर्वेदिक दवा बीजीआर-34 मोटापे और मधुमेह में प्रभावी - एम्स स्टडी
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