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Healthy Heart
ARE
ALL BEVERAGES HEALTHY FOR HEART?
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Fruit Juices and milkshakes : Research has proven that fruits and vegetables
are the most likely foods to reduce the risk of heart disease and stroke. Fruits
are considered to be on top of the diet list for people with heart problem or
high cholesterol problem. They are rich in antioxidants, which prevent the building
up of LDL cholesterol in our blood and thus delay damage to the heart. All red
and yellow fruits like orange, sweet lime, papaya etc. and citrus fruits like
strawberries, lemon, grapefruit etc. are rich sources of this antioxidant. |
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So,
fruit juices are the best beverages to be consumed, especially in comparison to
coffee and aerated drinks, provided they are made with minimal amount of sugar
or artificial sweeteners. Also, the juices should not be strained, a common mistake
most of us make, as this loses most of the fibre which actually aids in decreasing
blood cholesterol levels. So do remember to say an emphatic "No" to
straining.
To get refreshing juice ideas, refer to the recipe of Watermelon and Mint Drink,
Carrot Coriander Juice etc. For variety, you can opt for thick milkshakes like
Golden Glory Frappe, but remember to use low fat milk and restrict the amount
of sugar being used in them.
Vegetable
Soups : Soups are also good for heart as they make use of a wide variety of
vegetables, which are again a rich source of antioxidants. On top of the list
are vitamin A and C rich capsicum, broccoli, carrots, pumpkin, cabbage, tomatoes
and all the dark green leafy vegetables.
However, in our desire to increase
flavour, we often make soups unhealthy by using butter, cream, cheese etc. These
ingredients are very high in calories, fat and cholesterol and do no good to your
body but rather increase your weight. Instead, you should make use of flavourful
herbs and spices to prepare delectable soups and salads, which are healthy, tasty
and low in calories as I have done in the recipe of Garlic Vegetable Soup, Bean
and Tomato Soup etc. Alcohol
: Any advice about the consumption of alcohol must take into account not only
the complex relation between alcohol and cardiovascular disease but also the well-known
association of heavy consumption of alcohol with a large number of general health
risks. The argument for and against the consumption of alcohol as part of the
'healthy- heart' diet is poised on the brink. There's still a lot that researchers
don't know and it is difficult to determine whether alcohol's benefits outweigh
its risks.
The tannin and antioxidants (phenols and flavonoids) which lend
the wine and beer its colour prevent the build up of LDL cholesterol into its
most noxious form and therefore moderate drinking reduces cholesterol build up,
or the hardening of the arteries. Alcohol, most importantly, is also known to
stimulate the liver to produce HDL cholesterol, which is the good cholesterol
and is know to protect against heart disease. However,
while you consider the potential benefits of moderate drinking, don't forget the
potential risks as well. High consumption of alcohol has been proven to damage
the arteries of the heart, cause hypertension and affect your brain activity too.
It also has a tendency to react with certain medications and negate their effect,
thus endangering the heart. Until
researchers know more about alcohol's positive effect on heart, your best bet
is to drink in moderation… if at all! This could be about 2 drinks per week.
If you do drink occasionally, consult your doctor or nutritionist and ask her
to make it a part of your meal plan. Don't feel pressured to start drinking, if
you are a non-alcoholic. Alcohol
is definitely NOT an alternative to proven methods of reducing the risk of heart
disease, so it is advisable to opt for other options such as increased physical
activity, avoiding smoking and controlling blood cholesterol levels with a low
fat diet.
Carbonated
beverages: Carbonated beverages are consumed by one and all and at all times of
the day. However, it is advisable for people with high blood cholesterol and heart
problems to avoid carbonated beverages, as these provide no real nutrients, but
only empty calories, which means they only help in weight gain. For example, one
12-oz bottle of carbonated beverage has approximately 9 teaspoons of sugar.
However,
an occasional indulgence could always be compensated for. If you do get tempted
to drink an aerated drink, pour it in a small glass and take small sips. Do remember
to include the calories consumed here as a part of your meal that day. Try and
burn out these calories through your regular exercise of that day. This way you
will be able to enjoy your drink and be tuned in to your diet plan as well. Please
do remember not make this a habit. Stay with the principle of moderation. Tea
and Coffee : Coffee has been one of the most controversial beverages. Caffeine,
the stimulant in it, is known to energize us and keep youalert. But if you have
any heart problem or are in the risk group, most doctors recommend avoiding the
consumption of coffee. This is because of strong evidence that caffeine affects
the functioning of the heart by increasing its contractions and altering the regularity
of heartbeats. Also, coffee has been known for ages to hinder with absorption
of important nutrients in our body. Similarly,
tea too has tannins, which hinder the absorption of nutrients. On the other hand,
tea is also a rich source of antioxidants named flavonoids, which prevent the
build up of LDL cholesterol into its most deleterious form, thus preventing the
hardening of the arteries. However, a word of caution here! This beneficial effect
is seen only when tea is consumed without milk and with restricted addition of
sugar. Do have your 'cuppa' but here too, moderation is the key word.
All
the recipes mentioned in the above text can be found through the search
option.
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