Healthy Spices and Seeds for Good Health

Spices and seeds that we consume daily have innumerable health benefits. They help controlling blood sugar, reduce oxidative damage, help in weight reduction, improve digestion, fight constipation and improve skin and hair health. However, for persistent issues, share your problem with doctors, and do not just rely on one home remedies. Today we will discuss how to strengthen your immunity system and therefore prevent suffering from diseases by using spices and seeds that are easily available in our kitchen. Some of them are good even when you already are suffering from one: 
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1) Cinnamon:  It is a wonder spice. It contains a compound known as cinnamaldehyde. This compound is responsible for the medicinal properties of cinnamon. Cinnamon helps in improving insulin sensitivity and in the reduction of inflammation. It helps to reduce LDL cholesterol and triglyceride. Cinnamon is good for both diabetic and heart patients. Consumption of 1/3 rd. a teaspoon of cinnamon along with proper diet fosters overall health. 

2) Turmeric: This golden yellow color spice contains curcumin, a substance that has a strong anti-inflammatory effect. It contains a high amount of anti-oxidant which counteracts oxidative damage. Inflammation and oxidative damage-both are responsible for different kinds of diseases. So add turmeric to your daily diet for better health.

3) Cumin: These little seeds improve digestion, cure constipation and enhance metabolism. They help to reduce weight by improving metabolism. Cumin seeds contain phenols, flavonoids, and alkaloids which reduce the damage that free radicals cause to our bodies. So for improving your digestion and speeding up your metabolism, drink cumin water in empty stomach early in the morning.

4) Ginger: It is a readily available spice that we use for preparing curry. Gingers have anti-inflammatory properties and help in pain management. They are also helpful in treating nausea. So if you have problems like nausea and joint pain, include ginger in your tea.

5) Garlic: Garlic is good for heart health. It helps to reduce LDL cholesterol and high blood pressure. It is also very effective for treating common cough and cold. Eat one or two cloves of garlic in an empty stomach, if you have problems like high blood pressure and high cholesterol. However, for persistent problems related to hypertension you need to get in touch with a doctor.  Nowadays, it isn’t always necessary to visit the doctor’s chambers. One can talk with doctors online as there are several online chat services for patients available for free.  

6) Cloves: Cloves are mainly used for the preparation of curry. These are well known for their health benefits. Clove oil is good for teeth. It contains a high amount antioxidants which are good for reducing oxidative stress. This oxidative stress or free radical generation is the root cause of many diseases. So include cloves in your daily meal and clove oil can be used for tooth decay.

7) Fennel seeds: These tiny seeds are good for digestion. These seeds are primarily used to cure colic pain among infants. They are very helpful in regulating bowel movement as well. These seeds contain a good amount of different minerals like copper, iron, calcium, magnesium which are some of the most important minerals for our health. Overnight soaked water of fennel seeds will help regulate and normalize your digestive system. 

8) Fenugreek seeds: These seeds are considered good for people suffering from diabetes. The water that you drink after soaking fenugreek seeds overnight is very effective for lowering blood sugar level. Regular use may reduce blood sugar naturally. It is also good for health. Again, diabetes is a serious condition for which you can opt to chat with professional doctors.

9) Flax seeds: These seeds are good for heart patients. Flax seeds contain a high amount of omega 3 fatty acids which are good for the heart. The primary sources of omega 3 fatty acids are non-vegetarian foods and so flax seeds are a good alternative for vegetarians. You can add roasted flax seeds in your salad and curd.

10) Bay leaves: These are also commonly available in our kitchen but their health benefits are not widely known. These are very good for our skin and hair. They contain a high amount of anti-oxidants which are good for skin and hair because bay leaves prevent free radical damages. So in order to maintain healthy skin and hair include bay leaves in your daily. 

Include these spices and seeds in your daily diet as preventive measures from different health-related problems, because all of us know that “PREVENTION IS BETTER THAN CURE”. 

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5 Things to Avoid During Periods

A red stain on your panty liner along with unusual mood swings are the alarming signs that your period has started and you’re going to put the entire house upside down. Having periods seems like being on a remote island where the downies seem wet the whole day, and you are stuck into the discomfort of unusual pain. When you’re on your periods, there are certain things you should steer off clearly. While that time of the month is already a bummer, don’t indulge in activities that can worsen your health or can increase your discomfort. Here’s the list of 5 things that you should definitely show a sign of no entry during periods.
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Stay away from dairy products:
A delicious bowl of cheese and macaroni might be all that you want during your monthly flow, but in reality, dairy is not your mate during periods. Having dairy products during your periods is like adding chilly to your wound. They contain a high range of arachidonic acid which can trigger your menstrual cramps. So avoid it and keep your system on track.

Unprotected sex is injurious during periods:
Unprotected sex is something that you should always refrain from, but during periods it’s extremely fatal. Blood is an easy medium for viruses and other bugs to enter your body.  Therefore the transmission of HIV also becomes higher during this phase. During your periods your cervix becomes slightly dilated which makes easier for the viruses to enter from your vagina to the cervix and then into the pelvis. You’re also not protected from pregnancy because you’re having your periods. So refrain from having unprotected sex while you’re menstruating. You can talk with a doctor online if you’re facing any complication regarding your periods.

Double trouble of bikini waxing:
Bikini waxing can be torturous during your periods. The pain receptors become extra heightened during this phase because of which your body becomes extra sensitive. While you already have the bloody flow a bikini wax can be a messy situation for you. During menstruation, your body produces prostaglandin responsible for contraction in your uterine wall. It makes your skin sensitive so you should hold on to your waxing session during periods.

Smoking can worsen your period:
We all know that smoking comes with many health hazards, but during periods it’s an absolute sin. People who are addicted to cigarette have more painful periods than those who don’t smoke. A recent report from the Tobacco Control journal has established this fact. The number of cigarettes you increase smoking each day there seems a fluctuating rise in your period pain. Stay away from chronic pain during periods by deciding not to smoke today. You can also share your problem with doctors if you’re facing period issues or unusual cramps.

Salty food cause bloating:
During periods you enter into a never-ending phase of food nibbling where you grab every salty snack that you see in your grocery. From French fries to popcorn and tortilla chips you attack the pantry like a hungry monger. But do you know that these high salted food items can make the symptoms of your period worse? Salty foods lead to bloating that can be a great discomfort for women during bloating. The period is not a picnic time so hold on to your countless wishes and lead a healthy life during this period of your regular cycles.

You can control how you feel during your periods by indulging into healthy habits. For more information on how to take care of your health during periods, you can have a Free Chat with Healthcare Doctor.

Periods are those unruly days when you everything seems out of order due to the blood flow. Don’t let it turn into a bizarre by doing things that can harm your health during this phase. Talk with Doctor Online if you have any concern related to your periods.


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Is it Possible to Choose Your Career through Astrology?

Since ages, astrology has been considered to be one of the heavenly sciences influencing every person’s life in some way or the other. With the right astrological inputs, a person attains materialistic as well as spiritual benefits. Astrology deals with the study of the planetary positions and their relative influence on an individual’s life. Here in this blog, we shall be majorly focusing on how the astrological findings help people to choose their career path and clinch in their dreams.
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What are the contributions of astrology towards success?

For any person, choice of right career is one of the most crucial aspects. Astrology helps the individual to gain an insight into his strengths and weaknesses and accordingly shape his own destiny. Further, with the help of a detailed analysis, astrology helps the individual to clinch in his desired sector of importance to support his livelihood.

Mahadasha and Antardasha are the two positive influencers of a person’s destiny. In case, the person is suffering the wrath of malefic influential control from the bad planets, his most robust efforts too cannot help him reap out the fruits he desires.  

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Vedic astrology highly relies on the analysis of houses and the planetary positions to assess a person’s career.

The 2nd, 6th, 7th, 10th, and 11th houses play a key role in shaping a person’s career. The position of ruling planets in these houses helps the astrologer to gain an insight into the specific career option for a particular individual.

Here are the twelve houses and their respective governing ruler:

1st house (Governing ruler- Aries):
The first house of the astrology deals with defining the personality of an individual. These individuals are likely to succeed either as a self-employed individual or as a politician.

2nd House (Governing ruler – Taurus):
The second house of astrology deals with the concerns related to career and the material world. These individuals are likely to succeed as banking professionals, investors, accountants, writers, psychologists, and teachers. 

3rd House (Governing ruler- Gemini):
The third house of astrology deals with everything related to communication. It also deals with a person’s routine. These individuals are likely to succeed as an artist, salesperson, advertisers, computing professionals, writers, and publishers.

4th House (Governing ruler- Cancer):
The fourth house of astrology deals with a person’s home environment. These individuals are likely to succeed as an agriculturist, traders, real estate agents, geologists, and miners.

5th House (Governing ruler-Leo):
The fifth house of astrology deals with creativity and pleasure conscience. These individuals are likely to succeed as a politician, stock brokers, and entertainers.

6th House (Governing ruler- Virgo):
The sixth house of astrology deals with the health and fitness issues. These individuals are likely to succeed as a Military professional, policeman, labors, healthcare professionals, and waiters.

7th House (Governing ruler- Libra):
The seventh house of astrology deals with the business partnerships. Businessmen, traders, merchants, and foreign businessmen.

8th House (Governing ruler- Scorpio):
The eighth house of astrology deals with unveiling the process of deaths and reincarnations. These individuals are likely to succeed as insurance agents and researchers.

9th House (Governing ruler- Sagittarius):
The ninth house of astrology deals with philosophical findings and travels. These individuals are likely to succeed as a lawyer, university teachers, and religious professionals.

10th House (Governing ruler- Capricorn):
The tenth house of astrology deals with a career of an individual. These individuals are likely to succeed as a government servant, managers, and politicians. 

11th House (Governing ruler- Aquarius):
The eleventh house of astrology deals with a person’s close relations and the ability of the individual to remain happy. These individuals are likely to succeed as traders and businessmen, accountants, and group workers.

12th House (Governing ruler- Pisces):
The twelfth house of astrology deals with creativity, imagination, and self-indulgence towards something. It is also a house, wherein the individual with strong support from the ruler shall boost his healing characteristic. Hence, the descendant of this house is a healer by nature. These individuals are likely to succeed as a secretary, travel agents, healthcare professionals, and advocates.

Interpretations arising out of influential planet analysis:
Key2connect’s free career advice from astrologer highlights the importance of the planets associated with different professions.

Technical education:
Those individuals with a strong influence of Saturn, Mars, Rahu, and Ketu have a strong desire to pursue technical education for their profession. Engineering and Technology are the fields covered under this section.

Computer Education:
Those with a strong influence of Mars, Venus and Jupiter are likely to pursue a career related to the world of information technology. It can be either a Bachelor’s degree in Computer Education or an IT Engineer.

Medical Sciences:
Those individuals with a strong influence of the Sun as their ruling planet have a desire to pursue a career in medicine. 6th and 12th houses of a person’s horoscope are closely associated with healing properties. Such people are closely associated with pursuing medical science as their profession. With a strong influence of Mars in addition to the Sun, the medical science aspirant is dedicated to pursuing surgery as his career. On the other hand, to excel as a General Physician, you need to have a strong influential backing from Sun as well as Mercury.

These are some of the inputs from astrological findings that help in directing you towards your destiny. Hope the blog helps you to specify your career path and shape your own destiny.

In case of any further astrological guidance, connect with our website for regular astrological updates. With key2connect, receive free predictions and remedies by an astrologer in India.


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Get Contrasting Looks Using Your Makeup Box

It is hard to find someone who does not want to become beautiful using a few strokes of makeup. Makeup is also an art and you need the perfect artist or you yourself need to know how to draw on the Canvas that is your face. Picking wrong shade for an excessive amount of makeup can end up making your look a disastrous one.
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With Eye Makeup:

If you do your eye makeup right then anything else does not really matter. 

● You can go for a Smoky look by smudging your mascara and making it Bolt with using dark colors like brown and black. There are thousands of techniques to reach the perfect dimension with eye shadows. For a proper description, you can either go to a professional makeup artist or take a look at some good eye makeup videos. 
● Call your eyelashes using an eyelash curler and one stroke of mascara to give a nice volume to your lashes. It is very important to use the proper mascara which will not make your lashes dry.
● To finish it up to use Kajal or eyeliner preferably on your upper eyelids. If you are using eyeliner then go for a sharp pointed look and for Kajal you can make it look a little bit smudged. Making your eyeliner proper living can be a bit difficult there are lots of makeup hacks which will make your job easier. 

Proper lip color:

It is very commonly known that lipstick can change the entire look, it can either elevate the beauty or ruin a simple we are an awesome look. To get a perfect advice for your lips you can chat with beauty experts.

● It is always preferable to use lip color opposite to your eye makeup. Like if you are wearing heavy makeup on your eyes then you should go for a lighter shade or even a nude shade. 
● If your eye makeup simply in includes a highlighter and one stroke Kajal and mascara, then you can definitely try out something Bolts like blood red or chocolate brown shade with your lips. 
● To achieve the ultimate perfect look you can use a liquid lipstick which gives you far better finish than with a stick. Apply that and give Vitamin E to dry and you are ready to rule. 

Foundation and highlighter:

The first and foremost thing about Foundation is to pick the perfect shade for your complexion. Along with that, you should use concealed and a certain amount of highlighter. To bring the perfect blend on your skin you can get free advice on chat from makeup artist

● To achieve a new look you can apply one shade lighter Foundation than your complexion along with little which highlighter (preferably liquid) to get that glam appearance. 
● To give your face proper contour by highlighting your cheekbone with a darker shade can compliment your look. 
● It is very important to use a proper makeup brush and a makeup sponge, ok, to blend the makeup and prevent it from being lumped in one place. 

While following everything in these lists, you can pick your favorite style and follow it. Just a little bit of knowledge and a proper makeup box, nothing can stop you from getting the desired look on your face. 

For longer hours:

● To keep your makeup for a long period of time you can apply hairspray after finishing your makeup on your face. 
● Also, a certain amount of Aloe Vera gel spray can work like wonders. 
● It is very important to wipe out your makeup using Face makeup remover other than any soap or other things. 

So what are you waiting for just click online and get set the proper makeup items to come over some makeup videos and try a demo look on yourself or on your best friend? You may polish your knowledge with the help of chat with celeb makeup artist in India.


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Causes & Effect of Air Pollution - Talk with Doctor Online


Pollution nowadays is a common term we need to be aware. Of course, we know there are lots of types of pollution and we need to prevent it.  Air pollution is one of the form which means contamination of air, inside or outside, irrespective.  Pollution occurs when harmful gases, dust or smoke enters into atmosphere which makes difficult for plants, humans and animals to survive. And pollution can be termed as a physical, biological or chemical alteration to air. Air pollution causes many deadly diseases. Global warming is the direct result for air pollution; also it’s a biggest challenge for people all over the world.

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Causes of Air Pollution:

Indoor activities: Household activities like cleaning products, painting home which creates some pungent smell which makes problem for the one to breathe. If such condition occurs consult to doctor.

Agriculture activities: Usage of harmful pesticides and insecticides in agriculture is huge reason for air pollution. The harmful gases which they emit into air are dangerous for health.

Effect of Air Pollution:

Global warming: Huge reason and effect of air pollution. It’s a biggest challenge for people all over the world.

Heart disease: Everyone knows air pollution effects respiratory organs and causes heart problems.
Acid rain: An Air pollutant mixes with droplets of water and they become acidic and then fall on ground. And hence it causes great damage to plants, animals and crops.

Prevention of Air Pollution :

Usage of public transport:  try using public transport which helps in reducing pollution in air and this will also save our money and reduces the risk of disease also air pollution.

Conserve energy: Switch off fans and lights at home or office when not in use. This would save electricity that helps lot of burning fossil fuels.

Natural foods to take to increase Immunity:

Vitamin C: Amla and guava is the rich source of vitamins C. Which can helps to increase immunity level of your body.

Vitamin E: Almonds & seeds of sunflower are rich source of vitamin E and which can helps in recover human’s tissues.

Mask (Anti Air Pollution):

Many people in India use two wheelers for travelling. Most of them don’t wear helmets or do not cover face and then it leads to asthma. So we suggest you to wear an anti-air pollution mask which will prevent you from many diseases and harmful effects of pollution. You can buy online or buy from any pharmacy.


                         If you face any problem, do consult your doctor.

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Healthy Eating Facts for Kid's

Many kids have the tendency to eat more and due to that the ratio of childhood obesity is been increasing rapidly. And that’s because of the stuff kids are eating everyday i.e., over processed and fat food – means no nutritional value. Give natural sources of vitamins and minerals to your child.
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Don’t battle over foods or use junk foods as a bribe for saying them to finish the food early. It’s OK if they have only little amount of food, make sure it’s healthy. And give them a dry fruit or a ragi + sesame seed ladoo or chocolate milkshake (homemade) post food which is healthy.

If your child is on any medication, ask the Doctor about drug interactions with some vitamins and minerals.

Few nutrients we need to give to every child which we call as ‘balanced diet’ which the child should get on daily basis: 

Protein:  Protein usually helps to build the body and breaks down food into energy, carries oxygen, increases immunity and fights with infection. 

Best sources: 
  • Fish
  • Chicken
  • Eggs
  • Dairy products
  • Lentils

Carbohydrates:  These days we get to hear the trend “cut the carbohydrates” which is not correct. In old days, carbohydrates were the main source and it’s an important source for energy. Carbohydrates help the child’s body to use fat and protein to build and repair tissues. But carbohydrates when we use should be complex not simple.

Best sources:
  • Wheat bread or multi grain bread
  • Oats 
  • Wheat crackers 
  • Brown rice
  • Cereals (corn , ragi)
  • Whole wheat pasta
  • Potatoes 

Fats: These are a great source of energy especially for kids and gets easily stored in a child’s body. It also helps the body to use some other nutrients properly.

Best sources:
  • Whole milk dairy products
  • Cooking oils
  • Chicken
  • Fish
  • Nuts
  • Seeds
  • Cheese
  • Butter
  • Ghee

Calcium: Kids about 4 to 8 are not getting enough calcium, according to government statistics. Calcium helps in developing bone mass, which is nearly built during childhood and adolescence. If not taken care in childhood then the person can get affected by osteoporosis, specially girls and women. Many calcium rich foods are also rich in vitamin D which helps in strengthening the bones and also prevent type 2 dm. Parents actually give up easily when children reject breast milk, you need to keep trying till he gets older. Calcium helps to build a child’s bones and teeth healthy. It also helps in blood clotting, functioning of the heart. 

Best Sources:
  • Cheese
  • Milk 
  • Yogurt 
  • Soy milk
  • Egg yolks
  • Spinach
  • Tofu
  • Spinach

Iron: Iron is important to build healthy blood which carries oxygen to cells and all over the body. Iron helps RBC carry oxygen to cells with whole body and plays a vital role in brain development.

Best sources:
  • Red meats
  • Liver
  • Poultry
  • Shellfish
  • Whole grains
  • Nuts
  • Beans
  • Figs and dates
  • Shrimp
  • Raisins
  • Soy nuts 
  • Chickpeas
  • Fortified cold and hot cereals (do check labels)

Folate: Good for the pregnant women and also very important for the kids. Folate is source of vitamins-B which is great for healthy growth and development of the cells of a child’s body. Deficiency of folate may cause anemia.

Best sources: 
  • Whole grain cereals
  • Lentils
  • Chickpeas
  • Asparagus
  • Black or kidney beans
  • Spinach 

Fiber: Though fiber is not digested, but still fiber is important for children because it keeps them full filling and helps in regular bowel movements. To add a point, eating fiber everyday may protect from chronic diseases in future. 

Best Sources:
  • High fiber cereal
  • Fruits like raspberries, orange, apple, blackberries, kiwi, strawberries and pears.
  • Beans & lentils
  • Chickpeas
  • Nuts
  • Flaxseed 
  • Green peas

Vitamin A: Vitamin A helps to build, grow bones, great for eyes, keeps skin healthy and prevents infection.

Best sources:
  • Carrots
  • Broccoli
  • Cabbage
  • Egg yolk
  • Spinach
  • Apricot
  • Fish oil

Vitamin C: Vitamin C is great for fighting common cold as it holds the body’s cells together helps to heal wounds, strengthens walls of blood vessels.

Best sources:
  • Strawberries
  • Tomatoes
  • Potatoes
  • Citrus fruits
  • Amla 
  • Cauliflower
  • Mangoes
  • Papaya 

Vitamin E:  Kids under the age 8 miss their vitamin E needs. Vitamin E acts as antioxidant which protects cells from damage. Some Parents stop giving peanut butter as they are scared of nut allergies and if it’s like this, then swap 2 tbsp of sunflower seed butter instead of peanut butter as they get vitamin E needs.

Best Sources:
  • Nuts 
  • Peanut butter
  • Avocado
  • Wheat germ
  • Spinach
  • Sunflower seeds

Potassium: Children get less dose of potassium usually, and this may be because of less fruits and veggies in their diet. Potassium is a key which maintains healthy fluid balance and helps muscles to contract. Pistachios contain the highest potassium content among all nuts.

Best Sources:
  • Orange
  • Banana 
  • White and sweet potatoes 
  • Cantaloupe
  • Milk
  • Yogurt
  • Dried apricot
  • Cod liver oil

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Tips for Healthy Heart | Chat With Dietitian


A heart attack is a serious medical condition (myocardial infarction) where the supply of blood is suddenly blocked by a blood clot. Lack of blood to heart would damage the heart muscle seriously and that’s a life threatening.
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Symptoms of heart attack: 

• Pain or discomfort in chest: Most attacks involve discomfort in center of chest which just lasts more than few minutes. It feels like uncomfortable pressure or squeezing or fullness or pain.
• Nausea or vomiting or light-headedness
• Jaw, neck or back pain (this is rare)
• Discomfort or pain in arm or shoulder
• Shortness of breath

If you feel these symptoms to someone near you, please share and for safe side go for the tests done like – lipid profile, ECG, 2d Echo and consult a cardiologist as soon as possible.

Function of the heart:  Human heart is a organ which pumps blood all over the body through the circulatory system. It also supplies nutrients and oxygen to tissues and removes carbon-di-oxide and other wastes. If heart fails to do the function, the tissues begin to die.

Common heart ailments: 

1. Coronary artery disease: Blood vessels carry oxygenated blood to heart and get blocked due to deposition of plaque and it forces the heart to pump harder. This is because of high blood cholesterol levels.
2. Myocardial infarction: It’s commonly known as heart attack and it’s fatal. 
3. Congestive heart failure: It’s a heart disease that develops as a result of cad or mi. The heart of the patient damages supplies insufficient oxygenated blood to body. This causes fatigue and shortness of breath.

Risk factors which lead to heart disorders:

Age: The cardiac muscles start losing the tensile strength by age
Gender: usually men are at greater risk of heart disease
Family history : of course, family history of heart disease increases your risk of cad but in today’s generation due to sedentary lifestyle, people usually suffering with heart disease or diabetes or sudden death due to attack.
High blood pressure: uncontrolled high BP results in thickening of arteries
High lipid profile: High triglycerides or cholesterol levels increases the risk of artery blockage.
Diabetes: It’s direct risk factor of heart disease
Obesity: obese person or overweight is one the reason
Physical inactivity: if you are not active physically active so that increases your cholesterol levels and makes you lethargic.
Stress: stress may damage the arteries and lead to allowance of free radicals.
Smoking: nicotine in cigarettes constricts the blood vessels where as the carbon mono oxide damages their inner lining.

Preventive tips for heart attack and healthy heart:

• Smokers should quit smoking.35% heart related deaths are related directly to smoking.
• Have a compulsory full body check up yearly twice.. 
• Lost weight if you are obese or overweight and maintain  a BMI in normal range
• Stick to a regular physical activity; get out of the sedentary lifestyle. – try to walk at least for 30 minutes every day, include climbing stairs, gardening etc. This cuts your risk of attack by half. Exercise survives heart attacks. Regular physical activity strengthens the heart muscles.
• Stressful jobs are responsible for heart attacks. Choose a work place which is cool.
• Eat a low fat, high fibre and moderate protein diet which include whole grain, fresh veggies and fruits. Eat in moderation. Mixture of fruits and veggies gives you antioxidants where your body will be free from free radicals and toxins. Tomatoes, lemon, spinach, carrots, broccoli, onions, garlic reduce cholesterol fights with free radicals damage. You can include fish as it contains omega fatty acid which is good for heart.
• Control alcohol consumption.

While when we are travelling to some other city and while we are at station, did you guys ever noticed a train and we of course imagine that how does it works?  What is that machine which pulls the other coaches continuously that too so many. And we know that’s engine which pulls the train coaches. Now imagine, if the engine doesn’t work properly so it’s definitely going to effect on the train coaches, right? So now compare your body as a train coach and engine as your heart. The train coaches are like our body parts (kidney, liver, brain etc). So the engine which takes the coaches along is our heart. As without engine, the train cannot run, the same way without our heart our body cannot. So take care of your heart and body.

Tips for healthy heart:

• Consume healthy fat: Try avoiding saturated fats and Tran’s fat. High fats like bakery products, fried foods, red meat. Use healthy oils like mustard, olive. Include fish like salmon, sardines and tuna. Veg sources of omega 3 fatty acids are flaxseeds, sunflower seeds, olive oil, almonds, and walnuts.
• Restrict salt intake: Don’t add extra table salt in your diet as extra salt increases blood pressure. Cut down on processed and canned foods. Avoid high salt crackers and snacks. Use pink rock salt.
• Include traditional foods in diet: Traditional foods like whole grains which are a good source of fibre, minerals and vitamins. It helps to regulate blood pressure. Include millets, cereals, quinoa, oats, and bran.
• Consume fruits and vegetables: Any fruit or any vegetable has some antioxidants which reduces stress, decreases cholesterol and controls plaque formation. It improves one’s immunity. You can have raw or can make a soup of veggies or juice but not strain as the fibre content vanishes.
• Limit alcohol and sugar intake: Alcohol reduces good cholesterol. It affects your heart rate and causes weight gain. Excess sugar is converted into fat and gets stored in body. So limit the intake of sugar, have in moderation.
• Control portion size: Use small plates or tips. While you dine out, order only the amount as to where your body can accept. Doesn’t binge eat?
• Physical activity:  As said above, include 30 minutes of walk everyday as a routine which is very necessary for the heat to function properly or cardio workout everyday of 30 minutes and its proven to improve cardiac stamina and capacity. It helps to reduce cholesterol, weight management, reduces stress. Include swimming, dance workouts like aerobics or zumba or yoga. 
• Stress and sleep: Sleep for at least 8 hours which allows our body to rejuvenate and helps your skin to glow. Meditate for at least 5 to 10 minutes every day to keep your mind calm. Start an activity which de stresses your mind. Listen to music or dance or any other thing which you like.

Sample diet plan for heart patients:

The diet can be followed by a normal person also who wants to have a healthy heart.

On waking up (empty stomach):  1 glass of warm water with pinch of cinnamon + 2-4 garlic pods 
After half an hour: tea / coffee with 1 Marie biscuit (optional)
Breakfast: 3 idly / 2 moong dal chilla / rawa dosa 2 / daliya 1 cup 
Mid morning: – 1 cup green tea with any one seasonal fruit
Lunch:  1 cup rice or 2 chapatti with veggies and dal with salads and buttermilk or curd.
If you are a non vegetarian then you can include egg whites/ chicken or fish.
Mid evening:  tea or coffee
After half an hour: 1 more fruit + 5 almonds and 2 walnuts with 1 tsp flaxseed
Dinner: 2 ragi roti with veggies and dal or you can repeat breakfast or lunch options
Bed time: 1 cup low fat milk with pinch of turmeric powder.

Take care if your health. Eat smart. Drink 2-3 litres of water every day as it helps to flush out toxins from your body. It’s your body, you have to live in. Hope these tips would help you now and even in future. Please do share with your family and friends.

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