TIPS TO KEEP YOUR HEART HEALTHY

■ Emotional health

Today, emotional health is a priority for better heart health. Negative thoughts and emotions trigger the flight and fight response which leads to the production of cortisol. Elevated levels of cortisol are known to also elevate blood pressure, heart rate, inflammation, all of which can harm heart health. Invest more time in healing yourself emotionally through yoga, pranayama, meditation, visualisation, 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 state of fight and flight to a state of rest and digest almos instantly. This makes a regula practice of deep breathing a extremely heart-healthy h

■ Anti-inflammatory antioxidant ric The main reas behind heart attacks are no cholesterol bu inflammation 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 such as turmeric, ginger, garlic, black pepper – are potent foods to curb inflammation. Additionally, eat an array of differently coloured fruits and berries when they are in season.

■ Prioritise 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 your insulin resistance, blood pressure and inflammation.

■ Stay active

Sitting excessively is like smoking. Make sure to be active throughout the day. The risks of heart attacks are more in people who live an inactive lifestyle. Walking, yoga, Zumba, 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 buildthe up in arteries. It also letes several vitamins and nerals and hardens the eries.

By Luke Coutinho, holistic lifestyle coach

integrative medicine ■

■ Avoid red meat which contains high cholesterol (once a month is fine), egg yolk (once or twice a week is fine), avoid fried food and mithais such as gulab jamun and samosas. Fried foods contain trans fatty acid which is worse than cholesterol for your heart. Avoid maida refine flour, corn starch, simple sugars, high fructose corn syrup in packed food.

■ Avoid regular consumption of alcohol.

■ Pulses, in case if you are using soya prefer defatted soy products instead. For those who love dairy products, prefer skimmed milk and avoid full-fat dairy food such as cream, full fat paneer, and khoya.

■ In vegetables, avoid high carb foods such as potato, sweet potato and maintain the number of nuts and seeds to be consumed.

■ Use a combination of canola oil, coconut oil, mustard and rapeseed oil.

■ Avoid cheese, butter, ghee, pickles, papad, chutneys, khari, toast, husk, peanut, coconut, fresh or dry in gravies as they are high in saturated fats.

Dr Surendra Soneji, Cardiologist, Bhatia

Hospital Mumbai