The wonders of exercising

A sedentary lifestyle has been seen as the biggest culprit of many diseases. Heart diseases, obesity and high blood pressure tops the list.

A simple 30 minute walk or even a simple jog can help you combat such disturbing health conditions.

Here is how exercise helps us: 

• Strengthen your heart and cardiovascular system
• Improve your circulation and help your body use oxygen better
• Improve your symptoms of congestive heart failure
• Increase energy levels so you can do more activities without becoming tired or short of breath
• Increase endurance
• Lower blood pressure
• Improve muscle tone and strength
• Improve balance and joint flexibility
• Strengthen bones
• Help reduce body fat and help you reach and maintain a healthy weight
• Help reduce stress, tension, anxiety and depression
• Boost self image and esteem
• Improve sleep
• Make you feel more relaxed and rested
• Make you look fit and feel healthy

This along with a  healthy diet goes a long way in maintaining your health.

Source: http://www.webmd.com/heart-disease/guide/exercise-healthy-heart

Know your Cholesterol

Cholesterol is one of the most dreaded words amongst the health conscious people.But let us find out some facts about it:

What is cholesterol ?

Cholesterol is a lipid (fat) which is produced by the liver.The waxy steroid is transported through the blood plasma in all aminals. It is essential in building and maintaining the cell membranes and determines which molecules should be passed through the membrane.

Cholesterol is carried in the blood through molecules called the lipoproteins.Lipopraoteins as the word suggests contains both proteins and fats.


Here are some of the other functions of cholesterol:

· It is involved in the production of sex hormones (androgens and estrogens)

· It is essential for the production of hormones released by the adrenal glands (cortisol, corticosterone, aldosterone, and others)

· It aids in the production of bile

· It converts sunshine to vitamin D. Scientists from the Rockefeller University were surprised to find that taking vitamin D supplements do not seem to reduce the risk of cholesterol-related cardiovascular disease.

· It is important for the metabolism of fat soluble vitamins, including vitamins A, D, E, and K

· It insulates nerve fibers

(Source: http://www.medicalnewstoday.com/articles/9152.php)



There are three different forms of Lipoproteins:


· Low density lipoproteins (LDL)


· High density Lipoproteins (HDL)


· Triglycerides


LDL popularly known as the bad cholesterol is the most dreaded one. It carries the cholesterol from the liver to the blood. If the quantity carried is more, it gets deposited in the arteries causing blockage It increases the risk of cardio vascular diseases

HDL popularly known as the good cholesterol as it prevents cardio vascular diseases and takes the cholesterol away from the blood to the liver.


Triglycerides are the form in which most fats exist in the body. Triglycerides along with cholesterol form the blood fat. Triglycerides in plasma originate either from fats in our food, or are made in the body from other energy sources, such as carbohydrates





How does high cholesterol levels affect us?


High cholesterol levels give rise to a host of heart problems including arterial diseases, heart attack, stroke and other cardio vascular conditions.

What causes high cholesterol?

· Sedentary lifestyle
· Diet rich in fat
· Smoking habits
· Increased consumption of alcohol

Healthy vegetable tikia

I am sure tikia reminds any Indian of a nice spicy evening snack enjoyed at roadside chat stalls.

But health and the roadside chat stalls don't mostly go together.

However, we here suggest a healthier version of this snack. Its based on a simple funda - toss loads of veggies together and use very little oil to make your own healthy version of the tasty junk food.The simple recipe will just take half an hour to give you a delicious dish.

Ingredients:

3 large potatoes

1 carrot

1/2 a cup chopped Beans

1/4th cup chopped Cabbage

Chaat masala

Red chilli powder

green chillies ( depends on taste)

Black salt

Salt to taste

2tbsp oil

Method:

1. Boil all the vegetables together and mash them well

2.Add chaat masala,green chilies, black salt powder, red chilli powder and salt to the mashed vegetables and mix well

3. Roll the mashed mixture into small round shapes

4. Grease a non stick pan with a little oil

5. Place the tikkias on the pan and fry till both the sides turn brown in  colour

Your delicious healthy tikkias are ready. Serve them hot with green chutney.

You can also serve them stuffed in breads.

Healthy Breakfast : Oats Upma

Oats Upma

People with Heart problems are often asked to use a limited amount of oil a day. Usually that varies between 4-5 tsp of oil.

But does that mean we have to compromise on taste for health ? I would say NEVER !
The best solution is to cook smart. 

Here's a yummy yet extremely healthy breakfast recipe to kick start your day.

Oats is an extremely heart friendly food because its rich in omega-3 fatty acids, folate, and potassium.This fiber-rich superfood can lower levels of  bad cholesterol and help keep arteries clear.

However, Oats with simply milk and fruits might taste very bland. Also, many people who complain of acidity problems also avoid the intake of milk.Therefore, I have here included a tasty upma recipe with oats.

Ingredients:

• 1cup Upma
• 1 medium sized onion sliced
• bell peppers (According to Taste)
• 1 cup slightly boiled carrots and beans
• 2 cloves Garlic
• a pich of mustard seeds
• curry leaves
• 1tsp oil
• Salt to taste
• a pich of freshly ground pepper 

Cooking method:

1. Slightly roast the oats dry on a pan just the way you do for suji upma
2. I have slightly boiled the vegetables here as we are just using a teaspoon of oil. It will be difficult to fry the veggies properly in that amount of oil. But boiling certainly helps.
3. Add 1tsp of oil, once heated,add the mustard seeds and the curry leaves
4.Once they begin to splatter, add the onions, garlic and bell peppers.
5. Saute all of them till they change colour.
6. Add the boiled vegetables and cook for sometime
7. Add the roasted upma and mix well
8. Add 2 cups of water. Allow it to boil.
9. Keep stirring continuously. Cook for sometime and then remove from flame

Garnish with coriander leaves and serve hot. You can also add a pinch of freshly ground pepper for taste.

P.S: Normally for South Indian recipes like Upma, we do not use garlic. However, Garlic is a wonder food for the heart. It deters artery clogging and reverses the damage already done to the arteries. Therefore, Its there in the dish. It makes absolutely no difference to the taste but adds another healthy factor for your heart. 

Enjoy Healthy Food :)

Do share your feedback and recipe ideas if any. Thanks !

Source:
http://www.foods-healing-power.com/garlic-and-heart-disease.html