food and Health safety updates

Heart Attack Symptoms, Risk, and Recovery..... ــــــــــﮩ٨ـ❤️ﮩ٨ـﮩﮩ٨ـ💔

What is a heart attack?

A heart attack, also called a myocardial infarction, happens when a part of the heart muscle doesn’t get enough blood. The more time that passes without treatment to restore blood flow, the greater the damage to the heart muscle.

Coronary artery disease (CAD) is the main cause of heart attack. A less common cause is a severe spasm, or sudden contraction, of a coronary artery that can stop blood flow to the heart muscle.

What are the symptoms of heart attack?

The major symptoms of a heart attack are

Chest pain or discomfort. Most heart attacks involve discomfort in the center or left side of the chest that lasts for more than a few minutes or that goes away and comes back. The discomfort can feel like uncomfortable pressure, squeezing, fullness, or pain.

ü Feeling weak, light-headed, or faint. You may also break out into a cold sweat.

ü Pain or discomfort in the jaw, neck, or back.

ü Pain or discomfort in one or both arms or shoulders.

ü Shortness of breath. This often comes along with chest discomfort, but shortness of breath also can happen before chest discomfort.

Call 108 0r 9-1-1 if you notice symptoms of a heart attack.

If you notice the symptoms of a heart attack in yourself or someone else, call 9-1-1 or 108 immediately. The sooner you get to an emergency room, the sooner you can get treatment to reduce the amount of damage to the heart muscle. At the hospital, health care professionals can run tests to find out if a heart attack is happening and decide the best treatment.

In some cases, a heart attack requires cardiopulmonary resuscitation (CPR) or an electrical shock (defibrillation) to the heart to get the heart pumping again. Bystanders trained to use CPR or a defibrillator may be able to help until emergency medical personnel arrive.

Remember, the chances of surviving a heart attack are better the sooner emergency treatment begins.

What are the risk factors for heart attack?

Several health conditions, your lifestyle, and your age and family history can increase your risk for heart disease and heart attack. These are called risk factors. About half of all Americans have at least one of the three key risk factors for heart disease: high blood pressure, high blood cholesterol, and smoking.2

Some risk factors cannot be controlled, such as your age or family history. But you can take steps to lower your risk by changing the factors you can control.

What are the risk factors for heart attack?

If you’ve had a heart attack, your heart may be damaged. This could affect your heart’s rhythm and its ability to pump blood to the rest of the body. You may also be at risk for another heart attack or conditions such as stroke, kidney disorders, and peripheral arterial disease (PAD).

You can lower your chances of having future health problems following a heart attack with these steps:

ü Physical activity—Talk with your health care team about the things you do each day in your life and work. Your doctor may want you to limit work, travel, or sexual activity for some time after a heart attack.

ü Lifestyle changes—Eating a healthier diet, increasing physical activity, quitting smoking, and managing stress—in addition to taking prescribed medicines—can help improve your heart health and quality of life. Ask your health care team about attending a program called cardiac rehabilitation to help you make these lifestyle changes.

ü Cardiac rehabilitation—Cardiac rehabilitation is an important program for anyone recovering from a heart attack, heart failure, or other heart problem that required surgery or medical care. Cardiac rehab is a supervised program that includes

Ø Physical activity

Ø Education about healthy living, including healthy eating, taking medicine as prescribed, and ways to help you quit smoking

Ø Counseling to find ways to relieve stress and improve mental health

A team of people may help you through cardiac rehab, including your health care team, exercise and nutrition specialists, physical therapists, and counselors or mental health professionals.

Diet Chart For indian

Indian diet is one of the healthiest diet, rich in taste, texture, and most of all satisfying, if prepared with minimal oil and healthy cooking methods.

Most of the food is prepared from scratch, using fresh produce which means less preservative and more nutrients.

The basic north Indian diet consists of Lentils (contains vitamin A, B, C, E, are rich in calcium, iron, potassium, dietary fibers, help in controlling blood sugar, blood cholesterol and increases digestion), Grains (contains wheat, jowar, bajra, barley, these are rich in fibers, carbohydrate), fresh Vegetables, and Fruits.

Indian cooking uses spices like Turmeric which reduces cholesterol, blood pressure and prevents blood clotting, Curry Leaves washes out toxins from body, cuts down fat, prevents greying of hair, Chilly burns fat and improves metabolism, Garlic is antibacterial and reduces cholesterol, fat.

Curd, an essential part of south Indian diet, keeps the digestive tract healthy. Calcium prevents the development of Insulin resistance

Sunday
Breakfast (8:00-8:30AM)	Aloo Paratha (2) + Raita (1 cup)
Mid-Meal (11:00-11:30AM)	Fruit Salad (1 cup) + Tender Coconut Water (1 glass)
Lunch (2:00-2:30PM)	1 cup moong dal + 1 cup bhindi + 2 chapatti + salad
Evening (4:00-4:30PM)	Tea/ Coffee (1 cup) + Boiled Chana Chat (1 cup)
Dinner (8:00-8:30PM)	Chapati (2) + Jeera Aloo (1 cup)
Monday
Breakfast (8:00-8:30AM)	Chapati (2) + Daal (1 cup)
Mid-Meal (11:00-11:30AM)	Fruit Salad (1 cup) + Tender Coconut Water (1 glass)
Lunch (2:00-2:30PM)	1 cup rajma + 1 cup gobhi aloo + 1 cup cucumber raita + 1 cup rice + 1 chapatti + onion salad
Evening (4:00-4:30PM)	Tea/ Coffee (1 cup) + Aloo Chat (1 cup)
Dinner (8:00-8:30PM)	Chapati (2) + Mix Veg.
Tuesday
Breakfast (8:00-8:30AM)	Cheela (2) + Raita (1 cup)
Mid-Meal (11:00-11:30AM)	Fruit Salad (1 cup) + Tender Coconut Water (1 glass)
Lunch (2:00-2:30PM)	1 cup chicken curry + 1 cup boiled rice + 2 chapatti + salad
Evening (4:00-4:30PM)	Tea/ Coffee (1 cup) + Papri Chat (1 cup)
Dinner (8:00-8:30PM)	Chapati (2) + Fish Curry (1 cup)
Wednesday
Breakfast (8:00-8:30AM)	Veg. Poha (1 cup) + Raita (1/2 cup)
Mid-Meal (11:00-11:30AM)	Fruit Salad (1 cup) + Tender Coconut Water (1 glass)
Lunch (2:00-2:30PM)	1 cup white chana + palak paneer + 1 cup rice + 1 chapatti + salad
Evening (4:00-4:30PM)	Tea/ Coffee (1 cup) + Mur-mure Chat (1 cup)
Dinner (8:00-8:30PM)	Chapati (2) + Mustard Greens (1 cup)
Thursday
Breakfast (8:00-8:30AM)	Aloo Paratha (2) + Raita (1 cup)
Mid-Meal (11:00-11:30AM)	Fruit Salad (1 cup) + Tender Coconut Water (1 glass)
Lunch (2:00-2:30PM)	1 cup soy bean curry + 1 cup tinda vegetable + 2 chapatti + salad
Evening (4:00-4:30PM)	Tea/ Coffee (1 cup) + Boiled Chana Chat (1 cup)
Dinner (8:00-8:30PM)	Chapati (2) + Bottle Gourd Curry (1 cup)
Friday
Breakfast (8:00-8:30AM)	Chapati (2) + Daal (1 cup)
Mid-Meal (11:00-11:30AM)	Fruit Salad (1 cup) + Tender Coconut Water (1 glass)
Lunch (2:00-2:30PM)	1 cup fish curry + 1 cup boiled rice + 1 chapatti + 1 cup ghia raita + salad
Evening (4:00-4:30PM)	Tea/ Coffee (1 cup) + Aloo Chat (1 cup)
Dinner (8:00-8:30PM)	Chapati (2) + Matar n Mushroom Curry (1 cup)
Saturday
Breakfast (8:00-8:30AM)	Veg Upma (1 cup) + Raita (1/2 cup)
Mid-Meal (11:00-11:30AM)	Fruit Salad (1 cup) + Tender Coconut Water (1 glass)
Lunch (2:00-2:30PM)	1 cup chicken curry + 1 cup rice + salad
Evening (4:00-4:30PM)	Tea/ Coffee (1 cup) + Papri Chat (1 cup)
Dinner (8:00-8:30PM) Food Items To Limit Avoid candy, soda, sugar, white rice, white pasta, white bread, sweet syrup, breakfast cereal, desserts, and pastries contain simple carbohydrates. Avoid margarine, butter, eggs, milk, cheese, and red meat are high in saturated fat. Avoid eating red meat as it contains high levels of saturated fat that shoot up the cholesterol levels in the blood. Avoid eating fried foods such as fried chicken, deep fried foods, and potato fries. Avoid alcohol Avoid aerated and artificially sweetened drinks. Do's And Dont's Do's: Eat Healthy Fat to Lose Weight Eat 2-3 hours before going to sleep Make Healthy Swaps Follow Smart Tips for Dining Out Don'ts: Don't starve yourself Dont dehydrate yourself Dont eat if your are not hungry Dont eat too much saturated fat Food Items You Can Easily Consume Non-starchy fruits and vegetables Complex carbohydrates, found in whole grain bread and pasta, bran, etc. Use olive oil, vegetable oil, rice bran oil, canola oil, mustard oil, and peanut oil. Eat lentils, beans, soy, mushroom, tofu, fish, turkey, chicken breast, and lean cuts of beef. Have five or six small meals throughout the day. Eat a heavy breakfast	Chapati (2) + Kofta (1 cup)

Indian Millet diet plan for weight loss and Diabetes

Millets are small-seeded grasses that are used like cereal grains for human consumption. India is one of the leading producers of millets. Earlier it was used as fodder for animal cultivation but slowly it was recognized as a popular food grain across the globe. Millets have now proven to be super beneficial for ailments like diabetes and help in weight loss. Consumption of millets is seemingly popular in the southern part of India. The Telugu, Tamil, and Kannada cuisine has a variety of millet recipes. Here is a simple Indian millet diet plan for weight loss and diabetes.

India saw a gradual decline in the consumption of millets in the last few years. This is because people are not aware of the health benefits of millets. These days the supermarket shelves are full of processed flours and cereals that have overpowered millets. But thankfully millets are again gaining back its popularity. Read- Types of Millets and the Benefits of millets.

Table of Contents

Nutrition in Millets:

Types of millets found in India and common name:

Benefits of Millets:

Nutritional Composition of Millets:

Millets and Weight Loss

Why are millets good for weight loss?

Benefits of millets:

How to Consume Millets?

Indian Millet diet plan for weight loss and Diabetes:

Nutrition in Millets:

Before we move on to the Millet diet plan, let us first touch base with some basic information on nutrition and millets.

Types of millets found in India and common name:

Sorghum – Jowar

Finger Millet – Ragi

Pearl Millet – Bajra

Foxtail millet – Kora / kangni

Barnyard millet – Sanwa / jhangora

Kodo millet – Kodra / arika

Little millet – Samae / kutki

Proso millet – Barre

Benefits of Millets:

It is gluten-free

Low in calories

Rich in fiber

Sufficient vitamins and minerals

Contains bioactive compounds

12 tips to help you lose weight

1. Do not skip breakfast

Skipping breakfast will not help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry.

2. Eat regular meals

Eating at regular times during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar.

3. Eat plenty of fruit and veg

Fruit and veg are low in calories and fat, and high in fibre – 3 essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals.

4. Get more active

Being active is key to losing weight and keeping it off. As well as providing lots of health benefits, exercise can help burn off the excess calories you cannot lose through diet alone.

Find an activity you enjoy and are able to fit into your routine.

5. Drink plenty of water

People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need.

6. Eat high fibre foods

Foods containing lots of fibre can help keep you feeling full, which is perfect for losing weight. Fibre is only found in food from plants, such as fruit and veg, oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils.

7. Read food labels

Knowing how to read food labels can help you choose healthier options. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan.

8. Use a smaller plate

Using smaller plates can help you eat smaller portions. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it's full, so eat slowly and stop eating before you feel full.

9. Do not ban foods

Do not ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. There's no reason you cannot enjoy the occasional treat as long as you stay within your daily calorie allowance.

10. Do not stock junk food

To avoid temptation, do not stock junk food – such as chocolate, biscuits, crisps and sweet fizzy drinks – at home. Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice.

11. Cut down on alcohol

A standard glass of wine can contain as many calories as a piece of chocolate. Over time, drinking too much can easily contribute to weight gain.

12. Plan your meals

Try to plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. You may find it helpful to make a weekly shopping list.

IMPORTANT MEDICAL NUMBERS IN THE LIFE OF EVERY HUMAN BEING

*IMPORTANT MEDICAL NUMBERS IN THE LIFE OF EVERY HUMAN BEING*

1. Blood pressure: 120 / 80

2. Pulse: 70 - 100

3. Temperature: 36.8 - 37

4. Respiration: 12-16

5. Hemoglobin: Males (13.50-18)

Females ( 11.50 - 16 )

6. Cholesterol: 130 - 200

7. Potassium: 3.50 - 5

8. Sodium: 135 - 145

9. Triglycerides: 220

10. The amount of blood in the body:

Pcv 30-40%

11. Sugar: for Children (70-130)

Adults: 70 - 115

12. Iron: 8-15 mg

13. White blood cells: 4000 - 11000

14. Platelets: 150,000 - 400,000

15. Red blood cells: 4.50 - 6 million..

16. Calcium: 8.6 - 10.3 mg/dL

17. Vitamin D3: 20 - 50 ng/ml (nanograms per milliliter)

18. Vitamin B12: 200 - 900 pg/ml

*Tips for those who have reached Over:*

the *40years*

the *50*

the *60*

*First tip:*

Always drink water even if you don't feel thirsty or need it... the biggest health problems and most of them are from the lack of water in the body. 2 litres Minimum per day (24 hours)

*Second tip:*

Play sports even when you are at the top of your preoccupation...the body must be moved, even if only by walking...or swimming...or any kind of sports. 🚶 Walking is Good for a Start... 👌

*Third Tip:*

Reduce food...

Leave excessive food cravings... because it never brings good. Don't deprive yourself, but reduce the quantities. Use more Of Protein, Carbohydrates based Foods.

*Fourth tip*

As much as possible, do not use the Car unless absolutely necessary... Try to reach on your Feet for what you want ( grocery, visiting someone...) or any goal. Claim Stairs, than use Elevator, Escalator

*Fifth tip*

let go of ANGER...

let go of Anger...

let go of anger...

Let go of Worry.... try to overlook things...

Do not involve yourself in situations of Disturbance... they all diminish health and take away the splendor of the soul. Choose a babysitter you feel comfortable with. Talk to People who are Positive and Listen 👂

*Sixth tip*

As it is said..leave your Money in the Sun.. and sit in the Shade.. don't limit yourself and those around you... money was made to live By it, not to live For it.

*Seventh tip*

Don't make yourself feel Sorry for anyone, nor on something you could not Achieve,

Nor anything that you could not Own.

Ignore it, Forget it;

*Eighth tip*

Humility.. then humility.. for Money, Prestige, Power and Influence... they are all things that are corrupted by Arrogance and arrogance..

Humility is what brings people Closer to you with Love. ☺

*Ninth tip*

If your hair turns Grey, this does not mean the End of Life. It is proof that a Better life has Begun. 🙋 Be Optimistic, live with Remembrance, Travel, Enjoy yourself. Make Memories!

🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻

Blueberries😋

85 % water is obtained from the fresh blueberries.When the drying process applied is by heating or a special dehydration procedure then the dried blueberries are obtained which are highly calorie dense as compared to the raw blueberries. It has an antioxidant properties.A compound 'anthocyanins' found in blueberries may lower your blood pressure. ➡Anthocyanins is also a one type of flavonoid and also found in dark chocolates ,red wine and tea are full with antioxidants which also helps to reduce the risk of cardiovascular disease.

It has been seen that anthocyanins works much better than other flavonoids to keep your blood pressure low.

➡➡➡➡➡#Health benefits of bluberries :

1) Boost immunity .

2)Help prevent UTI.

3)Lower Risk of heart disease.

4) Supports healthy blood pressure.

5)makes memory sharp .

6)Protects the brain.

7)Full of vitamins anf fiber .

8) Antioxidants properties.

9)improve eye vision.

10)Good for digestive tract.

Thank you 💕☺️💕