Heart Disease

April 2015

PREVENTING AND CURING CORONARY HEART DISEASE

WITH

NATURO-FOOD THERAPY

1. INTRODUCTION

World’s Most Efficient Pump – the Heart

1.1 The heart is a conical hollow muscular organ situated behind the breastbone sternum just a little off centre. The clinched fist-size heart weighs about 340 grams in adult males and about 270 grams in females. The heart, world’s most efficient pump, propels roughly 7,600 litres of blood through about 100,000 kilometers of blood vessels (arteries, veins and capillaries) every 24 hours. If these blood vessels of an adult person are joined together, these would circle 2½ times round the earth. The power of the heart is less than 100 watts bulb but has incredible efficiency of filling tanks of 300 cars per day and that too without rest and break and year after year. No other muscle in the body is as hardworking and as strong as the heart is. Heart is only 0.5% of body weight but needs 5% of total blood supply to take care of its nutritional needs.

1.2 The heart is the body’s circulatory system’s pump. Actually, the heart is two pumps placed side-by-side. The septum, a muscular wall divides the right and left sides of the heart. It prevents the blood from crossing over from one side to the other. The right side of the heart pumps blood to the lungs, and the left side pumps blood to the rest of the body. The atria receive blood and pump it into ventricles. The ventricles push the blood out of the heart. The ventricles’ job requires a greater force, so the ventricles are large and more muscular. Valves in the heart allow blood to move through it in one direction only.

1.3 Blood enters the right atrium of the heart and is pumped into the right ventricle. When the right ventricle contracts, blood is pumped through the pulmonary arteries to the lungs, where the blood gives off carbon dioxide and picks up oxygen. Oxygen-rich blood returns to the heart through the pulmonary veins and the left atrium. It is, then pumped to the left ventricle. The left ventricle contracts, pumping blood into the large artery, aorta, and out to various parts of the body. When the cells use up all the oxygen, the veins carry the blood back to the heart. The arteries coming out of the right side of the heart carry this blood to the lungs, where it gets more oxygen. Then the oxygen-rich blood is carried to the left side of the heart, and the cycle begins all over again. Blood that does not get oxygen is purplish-red in colour. Blood that is rich in oxygen is scarlet or bright red in colour.

What is Coronary Heart Disease?

1.4 The term cardiovascular disease (CVD) refers to any disease that affects the cardiovascular system, principally coronary heart disease (CHD), vascular diseases of the brain and kidney and peripheral arterial disease. Although cardiovascular disease usually affects older adults, its antecedents, notably atherosclerosis, begin in early life, making primary prevention efforts necessary from childhood

1.5 CVD can affect people of all ages and population groups including women and children. Men are at greater risk of heart disease than menopausal women. Once past menopause, it has been argued that a woman’s risk is similar to a man’s.

1.6 Although technically speaking Coronary Heart Disease (CHD) can refer to any ailment afflicting the heart, we generally use it to identify the problems that arise when the blood flow to the heart is clogged or blocked and it suffers injury called “myocardial infraction” and commonly known as “heart attack”.

1.7 CHD is an “insidious” killer that takes 10-20 years to develop, often striking without warning. According to experts the so called “silent” heart attacks, which come out of the blue, in almost half of all heart attacks are either completely asymptomatic or have mild symptoms which the patient dismisses as indigestion or heartburn. Silent heart attacks may strike anyone, but people most likely to experience them are those who had a prior heart attack, individuals who have diabetes and elderly patients with high blood pressure. So identifying risk factors early in healthy people is a must to delay disease and prevent death.

1.8 The damage to the heart arteries or its precursors is usually initiated fairly early in life or childhood and progresses slowly into adulthood. The disease process comes to light only when the blockage in the artery(ies) is severe enough to interfere in the functioning of the heart muscle. In keeping with the principles of hydrodynamics, blood flow through a blood vessel is not usually affected unless the narrowing is at least 50% or more! Once the blockage assumes a particular size, the patient would first begin to feel chest discomfort during exercise, recogised as angina. Angina means coronaries are unable to supply adequate amount of blood to the heart muscle as required by it. With increasing blockages the severity of symptoms increases till the patient begins to experience symptoms even at rest. If at any point the blockage is complete, a heart attack will ensue. All patients do not follow this orderly course. In some cases, the disease may come to attention only with a heart attack out of the blue, without warning; there are all kinds of variations in between. The point to understand is that the individual remains unaware of the disease before symptoms appear. Just because the patient was feeling alright does not mean that there was no disease.

1.9 Heart Attack or Myocardial Infraction occurs due to a complete obstruction or reduced blood flow in one of the coronary arteries resulting in lack of blood through the artery. Though the symptoms of a heart attack can occur suddenly without warning, it is a result of a slowly developing disease “atherosclerosis” of the coronary arteries.

1.10 In atherosclerosis, coronary arteries can easily become roughened, narrowed or blocked by years of accumulated “debris” we call plaque. Made up of dead immune cells, fat, cholesterol, and other elements, plaque can form a dam across an artery, slowing the flow of blood. The dam itself may not cause a serious problem, if enough blood still manages to get through. The plaque can rupture any time due to inflammation and result in the formation of thrombus or blood clot. If the blood clot drifts through arteries and gets stuck at the dam: now the passage is completely blocked. Starved of oxygen, the part of the heart muscle fed by this artery will die. Lay people call it a “heart attack”; physicians refer to it as a “myocardial infraction” or “coronary thrombosis”.

1.11 If only a small portion of heart muscle dies during the heart attack, you may not notice anything other than some chest pain. But if a more substantial portion of the heart is stricken, you will certainly feel the pain and probably experience difficulty in breathing, some sweating and fatigue. If a large enough chunk of heart muscle dies, you will probably go along with it.

1.12 Heart Attack Symptoms – Chest pain, either intense or subtle behind the breastbone is the commonest of symptoms and pain may radiate to the arms, neck, teeth or jaw, shoulder, back or abdomen. But in some cases the victim may not have any pain at all. Other common symptoms include heaviness over both arms, nausea and vomiting, profuse sweating, feeling of weakness and shortness of breath that occurs suddenly but may or may not be accompanied by pain. Whenever any of these symptoms is noticed, one should contact the nearest doctor or hospital.

What is Heart Failure?

1.13 The primary job of the heart is to pump oxygen-rich blood to the tissues and organs of the body. But when the heart is sick or weak, it can’t do so effectively. As a result, the blood pools in the veins and lungs resulting in a host of problems. In medical parlance, heart failure is said to be present when the sick or weak heart is not able to pump enough blood to meet the requirements of the body. Heart failure is a serious illness at any time. Therefore, the very mention of such a diagnosis by the doctor gives rise to a great deal of understandable alarm. Contrary to popular belief, heart failure does not indicate “stoppage” of the heartbeat. Many a times, this term is confounded by heart attack, which actually is a completely diverse condition. Usually heart failure develops gradually over time.

1.14 Heart Failure Symptoms – The usual symptoms of heart failure include shortness of breath (some patients may be woken up at night, when short of breath), cough (sometimes with frothy sputum), palpitations, swelling in the legs, feeling weak and tired, loss of appetite, disturbed sleep, confusion or impaired memory etc. People with mild heart failure, or those in the early stages, may get these symptoms only when they exercise or exert themselves. As heart failure gets worse, symptoms can occur during everyday tasks or even when just sitting quietly. Of course, a number of other conditions may mimic heart failure which is why a doctor needs to be consulted at the earliest.

1.15 Heart Failure Causes – There is no single cause of heart failure, although certain heart conditions seem to play a role. Coronary artery disease, diabetes, renal failure and hypertension are conditions often linked to heart failure. Infections or diseases that affect the heart’s muscle or valves may also cause heart failure. Severe anaemia, alcoholism, an over-active thyroid and certain genetic conditions can also play a role.

1.16 In all stages of heart failure, simple lifestyle changes can make a big difference in reducing or even reversing the symptoms of heart failure. Nutritious diet, exercise, reducing excess weight, controlling blood sugar and blood pressure and avoiding smoking and alcohol are few such options.

What is Angina?

1.17 Angina is an uncomfortable feeling in the chest that is usually brought on by exercise or emotional upset. For some people, it is hardly a pain at all, but for others it can be severe. The commonest complaint is of a heaviness or tightness in the middle of the chest. This may spread to the left shoulder, arm and hand or to the neck, throat and jaw. Sometimes, though not often, an attack of angina can develop when you are resting. An attack is more likely when you are walking quickly, walking uphill, when you are upset or when you are excited. It is more likely after a meal, in cold weather or when you are carrying a heavy weight. Slowing down or resting will ease the pain. Angina is a built-in warning device by nature telling you that your heart is trying to do too much and that you must take it easier.

1.18 The commonest cause of angina is the gradual narrowing of the arteries of the heart by materials being deposited in their walls. Over many years these deposits increase until they reach a size where they actually restrict the flow of blood through the arteries. When the body is at rest and the heart is beating at its normal resting rate, sufficient blood passes into the heart muscle to nourish it. Under exercise or strong emotion the heart is put under strain by being made to beat faster and a point is reached when the flow of blood and the oxygen it carries is insufficient to meet the increased demand of the heart muscle. Those muscles which are starved of oxygen carried in the blood cannot function properly and this produces pain.

1.19 Pain in the chest does not always mean that there is anything wrong with your heart. Some people mistake simple aches from muscles and nerves in the chest for angina. Anxiety and tension are common causes of pain in the chest. Gall bladder trouble or indigestion can also cause pain, which seems to be near the heart. Pain from these causes is, usually related to food rather than exercise.

1.20 Risk Factors for Angina – Important risk factors for angina are high cholesterol, high blood pressure, obesity, stress, anger, lack of exercise, smoking, diabetes, heart disease in the family. But these risk factors do not make it certain that you will have heart trouble. Some people develop angina without having any of these risk factors.Rarely angina can also be caused if the muscle in the coronary arteries contracts and goes into spasm.

1.21 Difference between Angina and Heart Attack – Angina is the result of a temporary shortage of oxygen available to the heart muscle, usually caused by exercise or strong emotion. Anginal pain usually passes off within minutes after stopping exercise, and there is no lasting damage done to the heart muscle. With a heart attack, the pain is more severe and lasts longer and it does not decrease on rest. The patient frequently perspires and may feel sick. A heart attack is caused by an artery blocking off by a clot forming on a narrowed area. This causes permanent scarring and damage to an area of the heart muscle.

What is Stroke?

1.22 Stroke or brain attack (cerebrovascular accident) occurs when the arteries reaching the brain to supply oxygen and other nutrients are blocked by a clot or burst causing death of brain cells due to an abrupt oxygen starvation in the brain. If the results are not fatal, the affected area of the brain can impair the organs or functions of the body, which it directly controls. Whereas a heart attack mostly produces chest pain, there is no pain in the case of a stroke.

1.23 Stroke Symptoms – Stroke patients may suffer from passing symptoms such as:
(i) sudden tingling, numbness, paralysis or weakness of the face, hands, arm or leg, mainly on one side of the body;
(ii) sudden confusion, trouble speaking or understanding;
(iii) sudden trouble seeing in one eye or both eyes;
(iv) sudden trouble walking, dizziness, light headedness, loss of balance or coordination;
(v) sudden amnesia, mental impairment;
(vi) sudden nausea, vomiting, fever; and
(vii) sudden severe headache with no known cause.

1.24 Many of these symptoms sometimes last for less than 24 hours or sometimes a couple of days, tricking patients, their family members and even some physicians into dismissing the symptoms as general weakness of the body.

1.25 Risk Factors for Stroke – As for heart attack, just controlling the risk factors of hypertension, high cholesterol, smoking, physical inactivity, abdominal obesity, heart disease, unhealthy diet, excess alcohol consumption, and psychosocial stressors can help save people from disability and death.

1.26 There are two kinds of strokes:
(i) Ischemic Stroke – This is the most common type of stroke which is caused by a blockage in one or more arteries that supply blood to the brain. As in cardiovascular disease, the blockage happens when a blood clot (thrombus) or a fatty deposit (atheroma) breaks off and travels in the blood stream, finally blocking an artery that supplies blood to the brain. Blood clots form when a fatty deposit in the wall of an artery ruptures, narrowing or completely blocking the artery and stopping the blood flow. This starves the brain of blood and oxygen, leading to a stroke.

(ii) Haemorrhagic Stroke – This is caused by a blood vessel that bursts and bleeds into the brain. The bleeding damages the cells of a specific region of the brain as a result of which the affected region can’t function normally.

1.27 Though ischemic stroke is more common accounting for 80% of the stroke deaths, haemorrhagic stroke is more lethal of the two.

1.28 Transient Ischemic Stroke – Before a major stroke, about one in three people experience Transient Ischemic Stroke (TIA) or “mini stroke”. Most people think of stroke as a sudden, catastrophic event like paralysis. But a more common event is the “silent” ministroke termed as Transient Ischemic Attack or TIA. Ministroke is exactly like heart attack, but the manifestations are very different. The prominent sign of heart attack is chest pain but there is no chest pain in the case of ministroke or stroke. Single ministroke often doesn’t cause any symptoms at all, but over time more such strokes can chip away at your ability to function normally. Ministroke can be characterised by symptoms as mild as dizziness just lasting a few seconds or minutes. A ministroke happens when a tiny clot – may be a piece of plaque that breaks away from a blood vessel in your arm or leg – meanders its way to the brain and plugs up a capillary, preventing oxygen-rich blood for reaching the tissue on the other side. Almost instantly, a pin-size part of the brain dies but one does not even know it happened. The ministrokes are more of a concern because they may at times be ignored by the patient, but they are the harbingers of a full-fledged deadly stroke and a timely treatment should provide dramatic relief.

2. CAUSES/RISK FACTORS FOR CORONARY HEART DISEASE

Introduction

2.1 A healthy heart means a sound body, mind and spirit. Sedentary lifestyles, unhealthy eating habits, smoking, stress, obesity with its association as a risk factor for diabetes, high blood cholesterol, hypertension are the leading causes of heart disease and stroke. These unhealthy behaviours are being adopted at an alarmingly early age and becoming increasingly common among children and teenagers.

2.2 Former US President Bill Clinton, treated by some of the best doctors in America when he was in the White House, didn’t know a heart attack was waiting to happen. How could that be, and what does it say for the rest of us? Determining heart attack risk is a tricky thing. Each of us has a different susceptibility to cardiovascular disease. Some people will live to be 100 on burgers and milk shakes, while a few athletic vegetarians will have heart attacks at 35. Your fitness level and what you eat play a role, of course, and so do genes and gender. But gender helps only for a while. Women have fewer heart attacks than men before they reach menopause because of the beneficial effects of oestrogen and also due to the protection offered by the blood loss during the menstrual cycle. However, they catch up within a few years.

2.3 The most common cause of heart disease is the narrowing, or blockage of the coronary arteries, which supply blood to the heart. Complete blockage of the coronary arteries results in deficient oxygenation and nutrient supply to the heart tissues, leading to damage and death of tissue, which is known as myocardial refraction or heart attack.

2.4 When people develop heart disease they stop eating eggs, give up butter and switch to margarine. The so-called-healthy margarine is nutritionally worse than butter as it contains hydrogenated fats or trans fatty acids. (These are unnatural fats, which raise total cholesterol, reduce good cholesterol and make the blood sticky.) Little do they realise that it’s not just the butter and eggs, which are the culprits. All through their lives they have been eating out in restaurants/fast food outlets consuming huge unhealthy amounts of high-fat, high-calorie, low-fibre, refined, fried and processed junk foods/beverages laden with harmful chemical additives and preservatives, excessive sugar and salt. They have been poisoned by tobacco, alcohol and drugs. They have developed deficiencies of vitamins and minerals like selenium, zinc, magnesium, chromium etc. Heart disease develops after a lifetime of poor eating habits coupled with wrong genetics and sedentary lifestyle.

2.5 Most diets designed to prevent cardiovascular disease have one primary goal, which is to lower cholesterol levels. But this is just one among a number of ways to protect your heart. If all adults were to follow a cholesterol lowering diet only, the number of deaths from heart disease would still be much higher. For ultimate protection you need to reduce other risk factors as well the most important of which is the way the blood clots. This is the single greatest determinant of whether you will suffer a heart attack or a stroke. The viscosity of the blood, its stickiness and its tendency to form clots are important factors that can be averted and check cardiovascular tragedies. In the early stages of life the arteries are clean elastic and open. But wrong lifestyle and food choices allow the arteries to get clogged (atherosclerosis) leading to coronary heart disease.

2.6 The incidence of heart disease is more in urban areas than in rural areas. Children in the metros are prone to various diseases due to pollution, their faulty lifestyle, wrong eating habits and sedentary lifestyle like spending long hours in front of TV or in computer games. Weight gain in childhood leads to enlarged hearts in young adults. Secondly, peer pressure and the constant demands to uphold an impressive academic record and examination stress are the prime causes of lifestyle diseases, including heart disease, among children. Moreover, within nuclear families, the lack of time to socialise and the working parents’ inability to devote time for children’s eating habits have precipated new ailments.

2.7 Indians are particularly at an early and higher cardiovascular risk because they genetically suffer from Metabolic Syndrome (Syndrome X). Metabolic Syndrome is a clustering of cardiovascular disease risk factors of central obesity with excess fat around the waist (pot belly); high blood pressure; glucose intolerance, raised insulin levels (insulin resistance); elevated triglycerides; high level of low density lipoprotein (LDL – bad cholesterol); and low levels of high density lipoprotein (HDL – good cholesterol).

2.8 Evidence suggests a number of risk factors for heart disease: Obesity, high serum cholesterol levels, gender, high blood pressure, junk foods, tobacco smoking, excessive alcohol consumption, sugar consumption, family history, lack of physical activity, psychosocial factors, diabetes mellitus, air pollution. These and some other risk factors are detailed below. As a responsible owner/custodian of your heart, it is prudent to know of any risk factors that you may be suffering from. Remember it is never too early, nor too late to start taking care of your heart.

Harmful Junk Foods

2.9 Junk food is anything that has been stripped off its fibre, vitamin and mineral content; that is difficult to digest and produces toxic residues; that has a lot of calories, sugar, sodium (salt), saturated fats, transfats (hydrogenated oils); that is laden with harmful chemical additives and preservatives which may lead to genetic mutations that cause disease in the long term; that is exposed to high temperatures which destroys nutrients. By this definition junk food includes fast food such as pizzas, burgers; processed food such as wafers; street food such as bhelpuri, samosas, pakoras; packaged tinned and readymade food/beverages such as noodles, chips, biscuits and fizzy drinks/colas; sweets such as gulab jamun, cakes, pasteries.

2.10 Human bodies have not been equipped by nature to eat junk unnaturally processed food or chemically contaminated food. If we do so routinely, we can not avoid their harmful consequences including heart problems. Junk foods terrorise and traumatise your metabolism and set the foundation for a clutch of degenerative diseases such as obesity, high blood pressure, diabetes, nutritional deficiencies causing conditions such as anaemia and osteoporosis and raising the risk of heart disease, stroke and even some cancers.

2.11 There is no “processed” or “refined” food that will match the nutritional qualities of the same product in its unprocessed and natural form. We should base our diets on whole unprocessed foods like wholegrains, fresh fruits and vegetables, nuts and seeds, greens/salads.

Excessive Blood Cholesterol

2.12 Blood is composed of two parts – the cells and the plasma or serum. The serum is the part in which cholesterol is carried and the term “serum cholesterol” is therefore used as well as “blood cholesterol “. Cholesterol is a sterol, or solid alcohol, which does not dissolve in water. This means that for it to be transported to those parts of the body in which it is required, there must be adequate fat in which it can dissolve, that is, it is a fat soluble substance.

2.13 Cholesterol in the blood comes from two main sources: your diet and what you make yourself. Typically, a large amount of cholesterol is made in your body primarily by the liver from dietary saturated fats (animal and dairy fats) and transfats that you eat. A small quantity of cholesterol is ingested from outside, that is, taken in the daily diet. Cholesterol is found in food items like milk, cheese, butter, egg, meat and fish.

2.14 Fats/Oils – A moderate quantity of fat is required by the body which is best obtained from nutritious home-made foods prepared with germinated (sprouted) cereals and grains. Fats are categorised as saturated and unsaturated:
(i) Saturated Fats – These, also called saturated fatty acids (SFA), are largely found in animal-based foods and dairy products but also in palm and coconut oils. Saturated fats are known to increase LDL cholesterol i.e. bad cholesterol. Other plant-based oils can become saturated partially or completely when hydrogenated and are known as transfats. Transfats also raise the bad cholesterol and increase the risk of heart disease several times more than natural saturated fats.
(ii) Unsaturated Fats – These are divided into polyunsaturated fats and monounsaturated fats: –

(a) Polyunsaturated Fats – These, also called polyunsaturated fatty acids (PUFA), are largely found in corn oil, groundnut oil, sunflower oil, safflower oil and soya oil. PUFA helps to lower bad LDL cholesterol but also lowers good HDL cholesterol. However, Omega-3 fats, also called essential fatty acids (EFA) are particular protective type of polyunsaturated fats which help lower total cholesterol, triglycerides, LDL bad cholesterol and increase good HDL cholesterol. Omega-3 fats are mainly found in oily fish such as herrings, kippers, mackerel, pilchards, sardines, salmon, tuna, trout and anchovies. Flaxseeds and walnuts are also a rich source of Omega-3. Our bodies can also make Omega-3 from mustard/canola oil.

(b) Monounsaturated Fats – These can help lower bad LDL cholesterol and do not lower the good HDL cholesterol. These fats are largely found in rice bran oil containing oryzanol, olive oil, mustard/canola oil, sesame oil, almond oil and walnut oil.

2.15 Cholesterol is natural, health-enhancing fatty substance with a complex chemical formula. Some cholesterol is necessary for the proper functioning of the body cells. Cholesterol plays an important role in our fat absorption, is required for the production of certain hormones such as estrogen and testosterone and helps in vitamin D metabolism. The membranes of cells require a minimum quantity of cholesterol for healthy functioning and cholesterol helps to form the protective sheath of the nerves.

2.16 The most common cause of high cholesterol level in people is too much saturated fat and transfat in the diet. The other root causes of high cholesterol are obesity, stress, anxiety, diabetes, thyroid imbalance, hereditary conditions, or addictions such as drugs, alcohol, nicotine and caffeine.

2.17 Cholesterol has a special transport system for reaching all the cells, which need it. It uses the blood circulation as its road system and is carried on vehicles made up of proteins. These combinations of cholesterol and proteins are called lipoproteins. There are two main forms of lipoprotein namely:
(i) Low Density Lipoprotein (LDL, also referred to as bad cholesterol) which carries cholesterol and other fats from the digestive system through the blood/liver to the cells for all processes; and
(ii) High Density Lipoprotein (HDL, also referred to as good cholesterol) which removes cholesterol from the circulation in the blood by returning the extra cholesterol that is not needed back to the liver. Some experts believe that HDL also removes excess cholesterol from arterial plaque, thus slowing its build-up.

2.18 When too much LDL cholesterol circulates in blood, it accumulates in the inner walls of the arteries that feed the heart and brain. Together with other substances it can form plaque, a thick hard deposit that narrows and stiffens the arteries and makes them less responsive to triggers to expand and constrict, thereby reducing the blood flow to the heart and other organs. In case of a clot formation due to infection/inflammation in these arteries, a heart attack or a stroke can result.

2.19 About one-fourth to one-third of blood cholesterol is carried by HDL. Low levels of HDL cholesterol increase the risk of heart disease whereas high levels seem to protect against heart attack. Methods to increase HDL cholesterol are excess weight reduction; regular exercise, low fat, low calorie, high fibre diet; increase in Omega-3 fatty acids (olive oil, mustard oil, canola oil, flaxseeds, almonds, walnuts, oily fish). Moderate alcohol drink (one drink a day especially, red wine) is said to increase good HDL cholesterol. But more than one drink a day can increase bad LDL cholesterol and prove to be catastrophic. However, if you are teetotaler, you don’t have to start drinking. A glass of black grape juice has similar benefits and so has green tea.

2.20 Most health experts advise that your LDL cholesterol should be under 100 mg/dl and your HDL cholesterol above 35 mg/dl. The key is to have enough good HDL to counteract the harmful LDL. If you have lots of LDL clogging up your arteries, you must have a correspondingly large amount of HDL cleaning them out as indicated below:

Keeping Your HDL and LDL in Balance

2.21 If your LDL is over 140 you need to follow a low-fat high-fibre diet regardless of your HDL level. Your blood fat level, technically known as your triglyceride level indicates the amount of fat in your blood stream at any given time. This fluctuates through the day, especially as fat from your food enters your blood stream. Ideally, your triglyceride should be under 150 mg/dl; more than that can make the blood sludgy and more likely to clot.

2.22 Recently, scientists have been pursuing a new concept of heart disease. They theorise that all heart attacks are not caused simply by an accumulation of cholesterol-based plaque in the coronary arteries but by an infection leading to inflammation of some of that plaque, which causes it to rupture and form a blood clot – the true evil doer. Some experts now believe that inflammation of the plaque may be more dangerous than high cholesterol levels.

2.23 Often the most vulnerable plaque is found in arteries that are least clogged, leading to an enduring mystery of heart disease: about half of all heart attacks occur in arteries where plaque is blocking no more than 50% of the artery. The key to preventing heart attacks, researchers believe, is identifying and treating the inflamed areas in the plaque.

2.24 A still more remarkable claim by experts is that you can even reverse the hardening and narrowing of your arteries (atherosclerosis) through a low-fat, low-calorie, low-cholesterol and high-fibre diet and other healthy changes in your lifestyle including regular exercise.

Harmful Trans Fats

2.25 Hydrogenation of vegetable liquid oils by the junk food industry turns them into solid more dangerous trans fats, commonly known as conjugated linoleic acid (CLA), at room temperature. For example, to make margarine, cheap and rancid oils are subjected to high temperature and high pressure in the presence of a catalyst, nickel and then soap like emulsifier and starch are squeezed into the mixture to give a better consistency. It is then again subjected to high heat, as it is steam cleaned and then bleached. Chemical dyes and flavours are added to make it resemble butter. After which it is compressed and packaged in blocks or tubs and this unhealthy and extremely harmful trans fat-laden product is sold as health food! Sometimes trans fats do occur in nature in meat and dairy products but these natural trans fats are not harmful and some are even beneficial to health.

2.26 Trans fats are used by the food industry because they make the food have better flavour and taste and above all increase the shelf life. This may be profitable commercially for the food industry and have helped the junk food market to explode, but it wreaks havoc with the health. Consumption of artery-clogging trans fats – also called trans fatty acids (TFA) raises levels of bad cholesterol (LDL), reduces good cholesterol (HDL) and increases the ratio of total cholesterol to HDL cholesterol which is a powerful indicator of coronary heart disease.

2.27 When the oil is heated beyond the smoking point, it undergoes some structural changes and becomes toxic. Simply high heating and reheating oils to high temperatures, and deep frying also changes them into trans fats. Since trans fats don’t occur widely in nature, your body has a much harder time processing them than it does other normal types of fat. So they accumulate in the blood vessels – arteries, veins and capillaries. Trans fats have been implicated as causative or exacerbating factors for a multiplicity of lifestyle diseases including cardiovascular diseases, high blood pressure, Alzheimer’s disease, liver dysfunction, inflammation, infertility, muscle loss, cancers, diabetes, immune problems etc. etc

2.28 Trans fats can cause you to gain weight as they interfere with the metabolism and breakdown of essential fatty acids. The body also gets confused as to what to do with trans fats, it tries to excrete them through the skin, but if it can’t, then skin problems like boils, cysts or acne develop. Trans fats also lowers the volume of cream in milk of lactating mothers, thus lowering the overall quality available to the infant. It correlates to low birth weight and increased risk of breast cancer in women.

2.29 More alarmingly, children consuming higher amounts of trans fats in the junk diets may be increasingly likely to develop allergic diseases such as asthma, hay fever and eczema, according to a study published in the medical journal “Allergy”. Yet despite the danger, it is a Herculean task especially for younger people – whose new age nutritional regimes are rapidly being Americanised – to avoid trans fats, since a great number of processed and refined junk foods contain them. As a thumb rule, only 5 grams of trans fats (found in one samosa) a day will raise the risk of heart attack by 25%. So be warned! A portion of fast food French fries contains 6.8 grams of trans fats.

2.30 It is a pity that extremely harmful foods loaded with trans fats are aggressively marketed as health foods with eye-catching and misleading labels, such as “cholesterol free”, “low fat”, “low in saturated fat”, “light”, “sugar free”, “100% natural”, “no animal fat” etc. etc. Most of us don’t realise how much trans fat we eat. Over 90% of foods produced commercially contain trans fats. Trans fats are present in most refined oils and all pre-packed and fried foods. The biggest source of trans fats in India is ghee substitute – vanaspati – that must be avoided like the “plague”. Restaurants and fast food chains mainly use Vanaspati for cheapness, convenience and taste.

2.31 Trans fats are hidden in literally thousands of commercial ready-packed foods and beverages. The following are some of the trans fat-rich foods which should be avoided at all costs.

2.32 Transfat-rich foods include fried foods such as savoury snacks, samosas, pakoras, papars, chhole bhature, noodles, French fries, potato crisps, pizzas, hamburgers, beef burgers, veg-burgers, patties; Indian sweets; pies; doughnuts; bakery products such as chocolates, biscuits, cakes, pasteries, brownies, short breads, crackers, bread, energy bars; spreads and dressing like margarines, peanut butter, dips, gravy mixes, non-dairy creamers, salad dressings, mayonise; ice creams; some frozen foods; some breakfast cereals; horlicks; ovaltine; complan; microwave popcorn; breaded fish; instant soups etc. etc.

2.33 Trans fats are neither essential nor favourable for healthy well-being. World Health Organisation says that no amount of trans fats is safe and should be completely eliminated from the diet. Trans fat does not serve any useful purpose except take us closer to cardiac and other health problems. So harmful are trans fats that there is actually zero tolerance for them by the enlightened naturo-food therapists and nutrition experts. Denmark so far is the only country in the world to adopt a “zero tolerance” policy for trans fats. Let us hope that India and other countries also wake up and follow suit.

2.34 We should totally refrain from consuming foods containing trans fats which produce harmful free radicals. We should consume other fats in moderation and less of SFAs and more of MUFAs and PUFAs. But remember, if you eat too much fat of any kind, you can ruin your chances of ditching the excess body weight. One gram of fat has 9 calories, no matter what the source. Some naturo-food therapists believe that no “visible” fat (animal or plant-based) is necessary if you eat a variety of wholegrains (preferably sprouted), fruits and vegetables, beans, pulses, nuts and seeds, and non-fat dairy products and you will get more than enough “invisible” fat to satisfy your body’s need for fatty acids. For example, Bengal gram (kala chana) contain 4.5% oil. Even onions and celery contain some fat.

Three White Poisons

2.35 Most Naturo-Food Therapists consider that there are three white poisons namely “sugar”, “salt” and “starch” (refined flour – maida). The intake of these should be avoided as far as possible.

2.36 Sugar – Sugar is not a natural substance and it is foreign to the body. It is the result of an industrial process that refines sugarcane and sugarbeet with the aid of harmful chemicals which strips off all the vitamins, minerals, proteins, enzymes and other nutrients. So it becomes a pure carbohydrate with zero nutrients and empty calories which induces weight gain leading to many ailments. As sugar has no nutrients, its digestion robs your body’s precious resources. Vitamins B, C and minerals chromium, calcium, zinc, magnesium are all needed to digest sugar, which it essentially derives from the body.

2.37 The biggest reason why sugar does more damage than any other poison, drug or narcotic is, because it is mistakenly considered as food and consumed in vast quantities, not only in tea, coffee, soft drinks, sweets, chocolates, pasteries, cakes biscuits etc. which tastes sweet, but also in highly refined and processed foods such as baked beans, bread, breakfast cereals, soups, tomato ketchup, pizza etc. Shockingly, to give an example tomato ketchup contains 23% sugar and 300 ml cola can contains seven teaspoons of sugar.

2.38 Excessive consumption of sugar can lead to obesity, diabetes, depressed immune system, high blood pressure, raised cholesterol, heart disease, fungal infections, dental diseases, hyperactivity in children. To scare you even more, excessive sugar consumption has been implicated in gallstones, arthritis, circulatory diseases including asthma, haemorrhoids, varicose veins and Alzeimer’s disease.

2.39 Salt – Salt is a mineral compound containing 40% sodium and 60% chlorine. It is the sodium that is needed by the human body. The body contains about 115 grams of sodium in fluids that surround the body’s cells such as blood and lymph fluid. Sweat and tears also contain sodium. Without enough of it, muscles would not contract, food not be digested and the heart would not beat. Sodium plays an important role in the regulation of blood pressure and it is essential for overall good health in the required quantity. Sodium acts with other electrolytes, especially potassium, in the intracellular fluid to regulate and maintain proper fluid balance in the body. It is a factor in maintaining the acid base equilibrium in transmitting nerve impulses, and in relaxing muscles. Sodium is also required for glucose absorption and for transportation of other nutrients.

2.40 So much for the benefits and now why it has been included in the three “white poisons” along with sugar and starch (refined flour – maida). While it is true that some salt is needed for healthy functioning of the body and less importantly to make food palatable, it is also important to know that excess of it can also lead to serious health problems such as water retention (oedema) and weight gain, increased blood pressure and heart problems, osteoporosis, kidney stones, stomach cancer and DNA damage. Additionally, too much salt can worsen symptoms such as swelling in pregnant women and shortness of breath. It has been found that there is improvement in Asthma symptoms after reducing salt intake. Foods high in sodium (such as soya sauce and monosodium glutamate) contribute to high blood pressure increasing the risk of heart disease and stroke.

2.41 Experts estimate that we eat much more than twice the salt we should and we can do that without even touching the salt-shaker. The sodium hides in processed foods as preservative for longer shelf life and to make bland or bitter food taste better. The recommended daily allowance (RDA) for adults of sodium intake by the medical profession is 2,300 mgs. which translates into 5,750 mgs of salt (about a teaspoonful) because sodium content of salt is 40%. In fact on average 75% of the sodium in modern Westernised diet comes from processed foods, with just 10% coming from the salt we add during cooking or at the table, and remaining 15% occurs naturally in food. However, there is another school of thought that although sodium is an essential nutrient for the body, no one fails to get enough from natural sources such as wholegrains, pulses, legumes, fruits, vegetables and salads. They say you only need 200 mgs of sodium a day to keep body fluid in balance. Yanomamo Indians of Brazil survive with less than 200 mgs of sodium per day. At the opposite extreme, average daily intake of sodium in northern Japan is more than 10,300 mgs. Some of us in India may be consuming more than 5,000 mgs of sodium a day.

2.42 Starch (Maida) – With more and more people adopting Western and urban lifestyles refined grains have largely displaced the healthier wholegrains. During the refining process, the outer coating of the wholegrain i.e. bran is removed. Since the nutrient rich germ is attached to the bran, even the germ is ripped off, leaving mainly endosperm or the pure carbohydrate starch (maida) minus the fibre, protein, fat, vitamins and minerals. Thus refined foods are devoid of the goodness of wholegrains and provide mainly carbohydrates for quick energy.

2.43 Eating starch has almost the same effect on blood sugar levels as eating table sugar. Ideally, you do not want your blood sugar level to rise too high because it causes sugar to attach to the outer surface membranes of cells. Sugar, by itself, is harmless, but after being attached to membranes, it is converted into sorbitol, which damages cells. That is why diabetics who carry high blood sugar levels can suffer extensive nerve damage with many associated complications. To add to their unhealthy woes, the foods containing starch are generally prepared either with a lot of refined oils, saturated fats or more dangerously with hydrogenated oils (transfat). They terrorise and traumatise your metabolism and set the foundation for the development of a whole range of degenerative diseases like obesity, high blood pressure, diabetes, cardiovascular diseases and food allergies.

Unhealthy Soft Fizzy Drinks/Colas

3.44 A recent study (2012) suggests that people having fizzy drinks daily are at a higher risk of getting heart disease than those who don’t. Also people who drink diet sodas everyday have a higher risk of bursting blood vessels. What is alarming is that even children, who consume 40-70 ml of soft drinks a day, may put on 3-5 kilos every year and lead to heart and other problems later in life. What you do and eat when you are a 10 year old shows on your heart when you are 40 years old.

3.45 A can of cola without any nutrients contains 7-8 spoons of sugar, daily intake of which can lead to obesity, high cholesterol, high blood pressure, diabetes and heart problems. Essentially acidic in nature, soft drinks harm the bacterial lining in the intestines. Their high phosphorus content makes the bones weak and brittle. The artificial chemical flavours, colours and preservatives in soft drinks are detrimental to the body. Therefore, wisdom lies in avoiding commercial soft drinks and opting for home-made healthy natural drinks such as nimboo pani, raw mango drink (panha) and of course the exilir of life – water.

Excessive Alcohol Consumption

2.46 Alcohol can be a tonic as well as toxic. While there is some evidence regarding protective effect of moderate alcohol consumption on reducing heart attacks, this applies to older people – middle-age onwards. You do not have to start drinking alcohol if you have not been taking it. The protective effect of moderate drinking disappears if larger amounts of alcohol are consumed which can prove harmful for the heart. Older people who are non-drinkers can protect themselves using more effective lifestyle measures like heart-healthy diet, exercise, no smoking etc.

2.47 Long term heavy drinking of alcohol can contribute to high blood pressure and elevated levels of triglycerides in blood, which are major risk factors for heart disease and stroke. All forms of alcohol are calorie dense and excess alcohol leads to obesity, liver damage, stomach ulcers and heartburn. Excess alcohol can also age your brain, making memory and thinking problems worse. Alcohol in fact depletes the body of many precious nutrients including Vitamins A, B and C and minerals zinc and magnesium.

2.48 Alcohol is a vasodilator, which means it makes the peripheral blood vessels relax in order to allow more blood to flow through to the skin and tissues. Even one unit quickens your pulse rate, as your heart begins to work harder in order to pump enough blood to your organs. In the short term, this just makes your breathing slightly faster and contributes to that “high” feeling while you drink. But in the long term, alcohol weakens the heart muscle and its ability to pump blood through the body.

2.49 When you drink, your liver cells stop their normal processing of dietary fats and other food in order to detoxify the alcohol, which is a powerful cell poison. Alcohol is a toxin that is absorbed into the blood and circulated to the liver to be broken down. As it is preferentially metabolised over sources of energy, such as fat and carbohydrates, other processes are switched off including fat oxidation (burning fat) and protein synthesis (building muscle). Only once alcohol is cleared from the body can these other processes start again.

Vitamin D Deficiency

2.50 Vitamin D is essential for overall good health and strong bones by helping absorb calcium from food. It also plays an important role in the functioning of your muscles, brain,lungs and heart and ensures that your body fights infection. Vitamin D deficiency can cause osteoporosis, multiple sclerosis, neuromuscular pain, proximal muscle pain, weakness, T.B., weakened immune system, cancers of breast, colon, prostate and ovary and heart disease. A recent study has found that vitamin D deficiency is far better indicator of a future heart attack than cholesterol.

2.51 To the impressive list of the benefits of vitamin D, it is now believed that vitamin D plays an important role in cardiovascular health. Most organs and tissues of human body have vitamin D receptors. These receptors are activated by the presence of vitamin D and they in turn work to create better functioning of the respective tissues. Not surprisingly, such receptors are present in the smooth muscles of the heart and blood vessels. The presence of vitamin D causes these smooth muscles – through the vitamin D receptors – to relax and this in turn prevents heart attack and arterial mess ups.

2.52 Vitamin D is provided to the human body largely by exposure of bare skin to ultraviolet UVB rays in the sunshine and to a lesser extent from food. Indians are fortunate to get sunshine throughout the year. But it is disappointing to see a high rate of vitamin D deficiency (50 to 90%) in Indian population inspite of abundance sunshine. This is due to the presence of pigment melanin in higher proportion in the relatively dark complexion of the skin in the Indian population which is an inhibitory factor for the vitamin D formation. Furthermore, the use of sunscreens and the tendency to cover each part of our body (including hands, arms and face, especially in summer) with clothes prevents the formation of vitamin D from the skin.

2.53 Health experts agree that exposing at least 10% of your skin to sunshine (between 10 AM to 3 PM) for at least 30 minutes a day should be sufficient for your body’s vitamin D needs. Apart from sunshine as a major source of vitamin D, lesser source of vitamin D from foods include cod liver oil, oily fish such as tuna, salmon, sardines, mackerel, cheese, milk, liver, egg yolk, soya milk, button mushrooms, vitamin D fortified foods such as breakfast cereals.

Smoking

2.54 The link between tobacco smoke and cancers is established without doubt. Tobacco smoke contains over 4,000 chemicals, 60 of which including nicotine, arsenic, methanol, DDT, tar, carbon monoxide, benzene are carcinogens. Apart from cancers, smokers are at a much higher risk of blockage of arteries, heart disease, stroke, asthma, tuberculosis, peripheral artery disease etc. etc. Chemicals like nicotine (responsible for tobacco addiction) act as stimulants on the central nervous system, increasing metabolic rate, raise blood pressure, change muscle tension, affect certain brain chemicals and hormones, cause inflammation, increase risk of miscarriage by 25%, reduce birth weight by 200-250 grams of smoker’s babies and make them prone to illnesses later in life and damage the DNA.

2.55 Depending on the number of cigarettes smoked each day, the risk of heart attack in smokers is 2 to 5 times more than non-smokers. Smoking one cigarette a day shortens life span by 11 minutes. Quitting smoking at any age nullifies this risk in 3 years. It is never too late to give up! Smoking speeds up the development of plaque in the arteries, reduces HDL (good cholesterol), increases blood pressure and increases stickiness of blood cells causing blood clots inside the arteries resulting in problems for the heart.

Sedentary Lifestyle/Lack of Exercise

2.56 A healthy heart means a sound body, mind and spirit. Sedentary lifestyle alongwith unhealthy eating habits, smoking stress, obesity with its association as a risk factor for diabetes, high blood cholesterol, hypertension are the leading causes of heart disease and stroke.

2.57 The heart determines how much blood it should pump in a day on the basis of our activity level and gradually falls into this set pattern. The more you demand of it – the more arteries it ropes in to send blood to needy areas. But if your activity constitutes only pushing papers and the remote buttons without any regular exercise, the heart cuts down its pumping activities to the bare minimum required. Unused arteries, like forgotten street overgrown with weeds, then turn into havens for cholesterol deposition and start narrowing. Now if you suddenly increase your level of activity, say post retirement, the heart is forced to pump more blood which, with clogged arteries becomes difficult. And so enormous pressure is exerted on the muscles that are deprived of blood and oxygen. This is why you experience chest pain and other heart complications.

2.58 The role of active lifestyle in heart disease prevention cannot be ignored. Regular exercise slows down the narrowing of the arteries to the heart and brain, encourages the body to burn up stored fat, improves cholesterol levels by increasing good HDL cholesterol in the blood and reduces high blood pressure. Having no heart risk factors at age 50 greatly reduces the lifetime risk of heart disease and increases longevity, so a healthy and active lifestyle can lower risk substantially.

Obesity

2.59 Obesity has been recognised as a risk factor for coronary artery diseases, strokes and congestive heart failure. Obesity places an increased burden and pressure on the heart to supply blood to about 100,000 km of blood vessels (arteries, veins and capillaries) in the human adult body. The risk is determined not only by the amount of fat but also where the fat is located.

2.60 Individuals (men and women) gain weight in different locations. Some gain more weight around the abdomen and waist, which is the “male pattern” obesity. This type of obesity which makes you look like an “apple” is called “abdominal” or “android”. Another pattern of weight gain (men and women) is excessive weight around the hips and thighs, the “female pattern”. This type of obesity is called “peripheral” or “gynoid” type and the body resembles a “pear”.

2.61 Fat on the hips and thighs in “pear-shaped” people is different than on the abdomen in “apple-shaped” people and is considered to have a cardio protective effect. On the other hand, the abdominal obesity has long been associated with more than double the risk of heart attack and diabetes, with Indians genetically falling in even higher risk category because of their tendency to harbour potbellies. Indians have smaller bones, less muscle mass and more body fat as compared to Caucasians. A potbelly on an otherwise skinny frame is an even greater risk of cardio trouble. Abdominal fat is hormonally active, begetting diabetes, high blood pressure and high cholesterol which all exacerbate cardiovascular diseases. This is perhaps because abdominal fat is in close proximity to the liver, lungs, heart and the kidneys.

2.62 There are many guidelines to measure obesity. One commonly used is the “Body Mass Index” (BMI) which is calculated by dividing the body weight in kilograms by the square of height in metres. BMI of over 25 in the Western population is considered to be overweight/obese as compared at BMI of 23 for Asians and Indians due to their genetic make-up. However, BMI is not considered an accurate tool as heavily muscled bodies of players/athletes may be regarded as obese according to BMI even though there is little fat on their bodies.

2.63 Compared to BMI, Waist Measurement is a better tool. The waist normally refers to the thinnest part on the trunk but for this measurement, it is measured at the maximum part of the trunk. To be healthy in the West, the waist circumference for men and women should be under 100 cm and 85 cm respectively. Since Asians and Indians have genetically a higher percentage of body fat at lower weight, their waist circumference should be under 90 cm for men and 80 cm for women. There is a saying that “longer the waist line, shorter the lifeline”.

2.64 However, it has been argued that BMI and waist measurement are not the best ways to know if one is at an increased health risk from being overweight, obese or underweight. Some doctors, therefore, believe that a person’s Waist to Hip Ratio (WHR) is a much better way to evaluate his or her health status. WHR looks at the proportion of fat stored in the body around the waist and hips. They say the best way to determine the risk of obesity-related diseases is a measurement that divides the circumference of the waist (measured at the maximum part of the trunk) by that of the hips. For women, the WHR should be less than 0.85. Men have a little more wiggle room – a healthy WHR for them should be less than 0.90. The WHR greater than 1 for both males and females is a risk for cardiovascular disease. The link between increased WHR and increased heart attack is found in all countries and cultures.

Diabetes

2.65 What is Diabetes? – It is a metabolic disorder of the chemical reactions that are necessary for proper utilisation of food along with inadequate or lack of insulin. Normally, pancreas release insulin proportional to the amount of food you eat for utilising the glucose in the blood to produce energy. Excess glucose is stored in the liver and muscles as glycogen (reserve energy). In between meals, when the cells need energy, glycogen is converted back into glucose and used by the cells. Glucose that cannot be stored as glycogen reaches the adipose tissue and is converted into triglycerides which is stored in the form of fat leading to weight gain and obesity.

2.66 Broadly there are two types of diabetes:
(i) Type-I Diabetes (Insulin Dependent Diabetes Mellitus – IDDM) results if your pancreas cannot make enough insulin to help glucose get inside your cells for providing energy. Type-I diabetes is also called Juvenile Onset Diabetes because normally people develop Type-I when they are children or teenagers;
(ii) Type-II Diabetes (Non-Insulin Dependent Diabetes Mellitus – NIDDM) results because the cells in the liver, muscles and fat are unable to use insulin properly. In Type-II, also known as Adult Onset Diabetes, the body does not produce enough insulin or what it does produce is defective and does not work properly or the cells ignore the insulin.

2.67 Type II diabetes is usually associated with lifestyle disorders such as bad diet, sedentary lifestyle and lack of exercise leading to obesity. About 90% of diabetics have Type-II diabetes and about 10% have Type-I diabetes. Lifestyle changes, dietary regulation, exercise and regular monitoring can help control or avoid the onset of diabetes.

2.68 There is broad consensus among diabetologists that normal fasting (10-16 hours, usually overnight) blood sugar level should be between 80-120 mg per 100 ml; a level between 120-140 mg indicates initial (pre-diabetic) stage of diabetes and level above 140 mg (confirms presence of diabetes). In post-paridial test (after 2 hours of a meal), blood sugar level of 140 mg per 100 ml is considered normal; a level between 140-200 mg indicates pre-diabetic stage; and level above 200 mg confirms diabetes.

2.69 Pre-disposing Factors for Diabetes – There are many causative factors individually or collectively, for the onset of diabetes. The two major ones are (i) Obesity – Excess weight increases body’s demand for insulin due to larger fat cells in obese people, especially with abdominal obesity. Diabetes and obesity are so strongly linked that the physicians have coined a new combined term for describing these conditions as diabesity; (ii) Syndrome X or Insulin Resistance – This is a term to describe a cluster of symptoms, including high blood pressure, high triglycerides, decreased HDL (good cholesterol) increased LDL (bad cholesterol) and abdominal obesity, which tend to appear together in some individuals and indicates a pre-disposition to diabetes and heart disease. Unfortunately, Indians and Asians have genetically high degree of abdominal obesity and are prone to Syndrome X symptoms.

2.70 Other causatives factors for the onset of diabetes include sedentary lifestyle and lack of exercise, stress, unhealthy diet, malnutrition, pancreatic inefficiency, viral infections and injuries, certain medicines such as steroids, anti-depressants and for blood pressure control, age and ethnicity.

2.71 Diabetes Symptoms – Diabetes does not just happen overnight. It takes many years for it to set in as a derangement of metabolism. That is why diabetes like hypertension is also called a “silent killer”. Diabetes and heart disease feed upon each other. The following symptoms individually or in combination may indicate the presence of this disease: excessive and increased frequency of urination, loss of weight, excessive hunger, weakness and lethargy, abnormal thirst, vision defects, frequent skin infections, recurrent yeast infections in women, tingling sensation or numbness, bad breath and red swollen/tender gums. The symptoms of vomiting, hunger for air and coma can be signs of Type-I diabetes that is worsening and immediate medical attention is necessary in these cases.

2.72 Complications of Diabetes for Heart Disease – People with high glucose levels tend to have less elastic blood vessels with thicker walls in addition to higher levels of triglycerides and lower levels of HDL cholesterol (that offers protection from heart disease) in their blood. The bad fat lipids in the blood clog and narrow the blood vessels more diffusely. These can lead to angina, heart attack or brain stroke. If a diabetic gets a heart attack or stroke, it is usually more severe, more extensive with a poorer outcome than a non-diabetic patient. Diabetics are 3 to 5 times more likely to develop heart disease than a non-diabetic; they are more likely to die from it. Heart disease is responsible for about 75% of deaths in Type-II diabetes. Women with diabetes are just as likely as men to have a heart attack or stroke. Besides being a major risk factor for heart disease, it also leads to serious complications of the eyes, kidneys and blood vessels. Thus diabetes and heart attack walk hand in hand, but good nutrition and healthy lifestyle can help in preventing the undesirable complications of both.

High Blood Pressure/Hypertension

2.73 Silent Killer – Abnormally high blood pressure (BP) or hypertension – to give it the correct medical term – is the most world-wide common lifestyle non-infective chronic disease of the modern age. It is regarded as the silent killer because one can have it for years without being aware of it. Hypertension remains asymptomatic and does not have specific clinical manifestations until target organ damage occurs.

2.74 Vulnerability of High Blood Pressure – People who eat unhealthy diet rich in fat and salt, are physically inactive and obese, lead a sedentary stressful life, smoke, take excess alcohol and caffeine, are diabetic or having kidney disease, take certain medications, have high levels of cholesterol especially bad LDL cholesterol, are most vulnerable to high blood pressure.

2.75 Blood Pressure Measurement – The blood pressure has been traditionally measured with an instrument called sphygmomanometer in millimeter height of mercury rise (mmHg). Blood pressure is the result of two forces: (i) the highest pressure produced by the heart when it contracts to push the blood on its journey through the body and this is known as systolic (higher value) pressure and indicates the activity of the heart; and (ii) the lowest pressure when the heart muscle relaxes before its next contraction which is known as diastolic (lower value) pressure and shows the condition of blood vessels.

2.76 What is High Blood Pressure? – Universally recognised normal BP of 120/80 represents 120mmHg of systolic pressure and 80mmHg of diastolic pressure, but healthy range extends either side. Systolic pressure range can be from 80 to 300 and diastolic from 60 to 140. But any dividing line between so called high BP and normal BP must be purely arbitrary as each person’s body reacts differently to the same set of factors affecting the BP. Normal BP is the average for the world-wide populations as a whole. Even if your BP is normal, you may still be at a higher risk than someone, whose BP is persistently below the normal level. Therefore, the most useful definition of hypertension may be the level of BP where lowering of BP is necessary to prevent the individual developing complications like heart disease, stroke, kidney disease etc. There is a popular myth that systolic BP of 100 plus age may be acceptable which is highly dangerous. Individuals with normal or low BP without any disease are blessed with the possibility of a long and healthy life.

2.77 Classification of Blood Pressure – Every person should know his/her BP and should understand what numbers mean. The classification of BP, based on the law of averages, for persons over 18 years of age is as follows: –

2.78 Symptoms of High Blood Pressure – The vast majority of people with mild or moderate hypertension may not produce any symptoms and as such may not often be diagnosed for many years by which time the person has subtle evidence of damage to heart, brain or kidneys. The early symptoms may appear in the form of pain towards the back of the head and neck on waking in the morning, which soon disappears. Some of the other usual symptoms (not in any order) are: (i) aches and pains in the arms, shoulder region, legs and back; (ii) frequent urination; (iii) excessive perspiration; (iv) palpitation and irregular heart beat; (v) heaviness in the head and eyes; (vi) headaches; (vii) muscle cramps; (viii) general weakness; (ix) restlessness and nervous tension; (x) irritability; (xi) blurred vision; (xii) nausea; and (xiii) insomnia/wakefulness and sleep apnea.

2.79 Late symptoms of more serious nature could be: (i) hypertensive heart disease with enlarged heart; (ii) possible left ventricular failure; (iii) myocardial infraction; (iv) possible senility; cerebral haemorrhage and paralysis. Some more life-threatening symptoms like dizziness, nose bleeding and blood in the urine or pain in the chest typically don’t occur till BP has reached a more advanced stage of hypertension and these symptoms need immediate medical attention.

2.80 Complications of Hypertension for Heart Disease – The blood supply to the heart is brought to it by the coronary arteries. If the BP is higher than normal over many years, as in untreated hypertension, the lining of the arteries can become roughened and thickened and this eventually causes them to narrow and become less flexible or elastic. This is called arteriosclerosis. In this case of narrowed arteries, sufficient blood does not get to the heart muscle efficiently. So when the heart needs to work a little harder; e.g. when you are walking up a hill, the heart muscle cannot get the blood supply and oxygen that it needs. This causes pain in the chest known as angina or myocardial ischaemia. The increased workload due to narrowed and hardened arteries makes it harder and harder for the heart to pump blood efficiently to the rest of the body. This eventually damages the heart and impairs its performance. Fluid collects in the lungs, causing shortness of breath. This is called heart failure or congestive cardiac failure. If the coronary artery narrows due to high BP and then a blood clot forms in the artery, the part of the heart muscle that relies on that coronary artery dies. This is known as heart attack or coronary thrombosis or myocardial infraction. Experts believe that thin people who are hypertensive have worse coronary heart disease and more complications associated with peripheral vascular disease because their artery walls are thinner and more prone to damage.

Cold Winter Weather

2.81 Cold weather in winter is known to double the risk of heart attack and related problems for heart patients to that in the summer – and the winter attack is also more likely to be fatal. This is especially true for those who have one or more risk factors of high blood pressure, diabetes, obesity, high cholesterol, smoking etc. There is a combination of factors that increase the heart attack risk in winter: –

• Spasm of Arteries – When a person gets exposed to cold weather, the body’s automatic response is to narrow the blood vessels to the skin so that heat is retained. The low temperatures, thus, lead to tightening or constriction of blood vessels. This reduces the blood supply to the heart. This can aggravate angina and blockage of an artery leading to heart attack.
• Thicker Blood – In cold weather, blood platelets appear to be more active and stickier and, therefore, more likely to clot. In fact, even the levels of cholesterol rise during winter.
• Increased Blood Pressure – The early morning surge of blood pressure in winters is an important reason for heart attacks being more common in the morning. In winter because of shorter day light hours, people often have a tendency to do outdoor work in the day. The combination of cold and hard work leads to higher blood pressure.
• Surge in Oxygen Demand – The oxygen demand of the heart in winters increases because the heart has to work harder to keep the body warm.
• Higher Stress Hormones – During the winter months, there is a change in the ratio of daylight hours to dark hours, which causes an increase of stress hormones such as cortisol. This is one of the possible reasons for increase in heart attacks.
• Depression and Deficiency of Vitamin D – Depression is not uncommon in winters. Loss of sunlight in winters not only adds to depression but also lowers levels of vitamin D (which comes from sunlight falling on the skin) – this by itself has been linked to heart attacks. Seasonal affective disorder or SAD is caused by the lack of exposure to sunlight during the winter months.
• Influenza (Flu) – Winter also raises your chances of getting the influenza due to low humidity and indoor heating. Flu and other respiratory diseases in winter cause inflammation which in turn makes the plaque in the arteries less stable and may dislodge it to form a clot leading to heart attack.
• Holiday Feasting –People tend to eat and drink more and gain more weight during the holiday season and winter months – all of which are hard on the ticker.

Gum Diseases

2.82 Here is another reason to brush your teeth: poor dental hygiene boosts the risk of heart attacks and strokes, a pair of studies (2008) have reported. “Bacterial infections are an independent risk factor for heart diseases”, said Howard Jenkins of University of Bristol in Britain. “It does not matter how fit you are, you add to your chances of getting heart disease by having bad teeth”. There are upto 700 different bacteria in the human mouth. Failing to brush helps them flourish. Most bacteria are benign, and some are essential, a few can trigger a biological cascade leading to diseases of the arteries linked to heart attacks and strokes. Steve Kerrigan of Royal College of Surgeons in Dublin said, “When people with bleeding gum disease chewed foods, bacteria were released into their blood stream that could increase inflammation. Certain bacteria stick on to platelets causing them to clot and thus decreasing or stopping blood flow.”

Sore Throat and Rheumatic Fever

2.83 Normally faulty lifestyle and stress are supposed to be the underlying causes of cardiac disease. But an extensive research conducted by the Post Graduate Institute of Chandigarh reveals that sore throat and rheumatic fever are directly linked to heart disease in children. Next time your child complains of a sore throat, don’t take it lightly. A sore throat could lead to rheumatic fever, which is an inflammatory disease caused by group A streptococuss bacteria and even by viruses that do not normally pose a threat. The disease later can affect the heart, joints, brain or the skin.

2.84 When rheumatic fever causes permanent damage to the heart valves, it is called rheumatic heart disease (RHD). RHD continues to be the leading cause of cardiovascular death during the first five decades of life in the developing world. The symptoms of rheumatic fever usually appear about three weeks after the child gets infected. These include sudden onset of sore throat, pain on swallowing, unnecessary fatigue, shifting pain in joints, high fever, shortness of breath, chest pain, skin rashes, small and painless nodules under the skin.

Higher Levels of Homocystein Amino Acid

2.85 In the recent past there have been cases when people with coronary artery disease did not have high blood cholesterol levels. Instead they had high homocysteine levels. Among the non-conventional factors homocysteine is known to be a risk factor.

2.86 Homocysteine is a sulphur containing amino acid that is said to increase the risk of premature coronary artery disease – even among people with normal cholesterol levels. Too much of homocystein can lead to a higher risk of heart disease, stroke and peripheral vascular disease i.e. fat deposits in peripheral arteries. Hence, it is always advisable to have your homocysteine levels checked, more so when you have a family history of coronary heart disease.

2.87 Extremely high levels of homocysteine can also cause blood clots, rapid bone loss and, in children, mental retardation. But in general, high homocysteine does not cause symptoms until and unless one of the diseases with which it is associated, appears. Even so, there is nothing complex about it. Abnormal elevation of homocysteine occurs among people whose diet contains inadequate amounts of folic acid, vitamin B6 or vitamin B12. Regardless of the cause of the elevation, basic dietary supplementation with one or more of these vitamins can lower plasma levels of homocysteine.

Paediatric Problem

2.88 Some health practitioners believe that coronary artery disease is a paediatric problem and prevention should start before birth. Besides the traditional and newer risk factors, foetal under nutrition in the womb adversely influences the program development of adaptive metabolic and physiologic responses. This is associated with increased risk of glucose intolerance, hypertension, dyslipidaemia and adult coronary artery disease. Compared to children on formula feeds, breastfed children have a lower incidence of insulin dependent diabetes mellitus (Type-I diabetes), hypercholesteremia and hypertension – all risk factors for coronary artery disease. A longer duration (at least 6-12 months) of breastfeeding leads to a decreased risk of obesity and other heart-related complications.

Psychosocial Factors

2.89 Psychological factors (stress, anxiety) and social factors (negative emotions, anger, hostility) when lumped together are termed as psychosocial factors. For better or worse, your emotions and moods, and even parts of your personality, can influence your heart. It is not a one way process. The health of your circulatory system can affect how you feel. Habits that are good for the heart seem to be good for the mind and brain, too. These factors affect heart disease in two basic ways. Some contribute to atherosclerosis – the slow corrosive process that damages artery walls – others put you at risk of heart attack or stroke. The contribution of psychosocial factors to heart disease is on a par with high blood pressure, obesity, cholesterol problems and smoking.

2.90 Chronic Stress – Chronic stress caused by constant emotional pressure from work, financial problems, job loss, troubled marriage or divorce, bereavement, taking care of parent or partner, or even living in an unsafe neighbourhood has been linked with the development of heart disease. Chronic stress leads to increased secretion of adrenalin and cortisol hormones and other inflammatory factors raise blood pressure, invite diabetes, constrict the arteries of the heart and slow down the immune system. Stress hormones also activate the nervous system, accelerate heart rate and tense muscles. At the same time chronic stress slows down all the bodily functions that can be “put on hold” such as digestion and tissue repair. These psychological stress mechanisms can contribute to the growth and spread of diseases including heart disease. Most psychological risk factors are neither bad nor good. A little dose of stress, for example, can motivate you to face a challenge or finish a project. Constant stress, though, can be harmful.

2.91 Sudden Emotional Stress – Sudden emotional stress can set off a type of serious but reversible heart failure, dubbed Broken Heart Syndrome, Researchers at John Hopkins have documented its appearance in people after a death in a family, a surprise party, a robbery and even fear of speaking in public.

2.92 Negative Emotions – It has long been recognised that our emotions have certain influence on the health of our heart. There is growing and convincing body of scientific data showing that long-standing negative emotions such as anger/hostility, intense anxiety (fear of enclosed spaces, height), loneliness/social isolation can be dreadful to people with heart disease. There is even some evidence that physically healthy people, who frequently experience frequent irritability and mood swings or who are constantly jittery and anxious may be literally making them sick by setting the stage for future heart disease. People who are suffering from hopelessness, despair, low self-esteem, difficulties in concentrating and low motivation have a 70% greater risk of heart attack and 60% higher risk of dying than those who do not possess such negative emotions. You may not be able to eliminate particular negative emotions completely but you can regulate and control them better, either by integrating them or bringing them into balance with positive emotions or behaviours.

2.93 Depression – Depression is a disabling medical condition that affects thoughts, feelings and the ability to function in everyday life. Depression and loneliness are linked to illnesses such as heart disease and dementia according to several studies published in 2007. In one study the arteries of those who were most depressed had narrowed twice as much as those who were least depressed. Hardening of the arteries can be a precursor to a heart attack or stroke and may occur because of a malfunctioning nervous system in depressed people. Depression may also upset the body’s regulation of glands that release chemicals governing energy level and growth, and alter the functioning of cells responsible for blood clotting. In a recent trial that measured the outcome of patients who had suffered heart attack, it was seen that being depressed after a heart attack was an independent risk factor for a worse outcome. It was seen that depression increased the risk of death following a heart attack, even when consideration of other heart disease risk factors is nullified.

Lack of Sleep

2.94 Sleep has been described as an important good health indicator as only a disease-free person can have refreshing sleep. Many body processes are activated during sleep which help the human body perform its functions optimally. Oddly sleep and heart functions are intricately related and disorder of one can exaggerate each other’s predicaments. Poor sleep has been associated with hypertension, atherosclerosis, heart failure, heart attack, diabetes, stroke and obesity. Sometimes heart disease is a cause of poor sleep.

2.95 Sleep is as essential to our body as a healthy diet. At least, 6-8 hours of quality peaceful sleep is essential for optimal body functions. In an American study people sleeping for five hours or less per day, 40% were susceptible to heart attacks and sudden death. Two important reasons have been put forward to explain this phenomenon. Lack of sleep activates sympathetic nervous system of the body leading to sustain constriction of blood vessels that cause high blood pressure and heart disease. An additional proposition to explain this assumption is that sleep deprivation may lead to sustain increase in blood sugar and insulin levels leading subsequently to heart disease. But it is also judicious to note here that excessive sleep is also as precarious for those who sleep more than nine hours every day making them vulnerable to heart disease.

2.96 An important pattern of sleep is napping after lunch, popularly known as siesta. This has been found to be as beneficial for the heart as regular physical exercise and has been attributed as a potential explanation of low heart disease rates in Greeks in whom siesta is hugely popular. It is essential to abide by a regular bedtime schedule. A busy day at work, full of activity and physical exhaustion is an ideal recipe for a perfect sleep. It is equally essential to keep your bedroom cosy, quiet and dark. Finally, one can do well to avoid inebriating substances such as alcohol, caffeine and nicotine to sleep.

Air Pollution

2.97 In recently (2008) published article in the Journal of the American College of Cardiology, it was observed that air pollution could be one of the contributing cause of present global epidemic of heart disease. The primary reason for this new-found association with heart disease has been attributed to inhaled pollutants which set off an increase in “reactive oxygen species” – super oxide molecules that damage heart cells causing not only inflammation in the lungs, but also triggering harmful effects in the heart and cardiovascular system. It is also now being believed that ultra-fine air pollutants, such as those from car exhausts bypass the filtration process of the lungs and may pass into the blood stream and damage the heart and blood vessels directly by setting up inflammation/clotting at vulnerable points in blood vessels. A large part of the gases that form smog (a combination of smoke and fog) is produced when fuels are burnt by means of heavy traffic and high temperatures. Smog has also been implicated as the primary contributor of heart related illnesses. As a precaution, patients with heart disease should avoid places expected to be chock-a-block with air pollutants. They should also avoid smoke and try to exercise in safe, clean air. Studies have revealed that long term exposure to air pollution may lead to the development of atherosclerosis and thicker inner layers of carotid artery which transports blood to the head and neck.

Bisphenol A (BPA) Chemical

2.98 One of the world’s most widely used chemicals, a key constituent of plastic food and drink containers, has been linked for the first time (2008) with increased rates of heart disease and diabetes in adults. Bisphenol A (BPA) is one of the 10 most common chemicals produced worldwide and gives plastic its rigidity, durability and light weight. Researchers now fear that tiny amounts which leach out of plastic containers into food and drink may cause harm to health.

Age, Gender and Heredity

2.99 Coronary artery disease tends to run in families and the risk increases with age. With advancing age, your heart muscle becomes less elastic making it unable to relax completely between beats. The walls get thickened and it may enlarge in size. Also it is not able to “gear up” for exercises. These physiological age-related changes do lessen heart’s efficiency and make it more prone to diseases. Men aged 45 or older and women aged 55 or older are at risk of heart disease. In every age group men have more attacks than women, the women being protected by estrogen (the female sex hormone) before menopause. You may also be at risk of heart disease if there is a family history of premature heart disease. If your father or brother had heart disease before age 55 or your mother or sister had it before age 65, you have this risk factor. Many health professionals believe that all these risk factors can be mitigated with healthy dietary habits, regular exercise and leading an active lifestyle rather than a sedentary lifestyle.

Ethnicity

2.100 Heart disease is number one killer of mankind across the globe. India could account for 60% heart disease cases worldwide (2008). It has been noticed that race and ethnicity do play a role in heart disease prevalence and some groups of people are at increased risk of heart disease. People of South Asian especially of Indian ethnicity have the highest rates of heart disease in the world despite coming from a culture that shuns smoking, encourages vegetarian diet and lacks many of the classic risk factors for the disease. Indians tend to develop heart disease at an average of 10 to 15 years earlier than the population in the West.

2.101 Racial disparity of heart disease prevalence has been noticed in Indians living elsewhere also. The rate of heart disease is 40 percent higher in Indians than that among the rest of Britain’s population. In Trinidad, Indians have double the national average for heart disease and in Singapore the risk for Indians is nearly four times than that of natives. In fact, scientific observation had been that certain races are more disposed to obesity, diabetes and heart disease than others.

2.102 Reasons for this Indian incongruence are uncertain, but scientists do believe that genetically our genes had probably over the years become programmed to be energy miser and thrifty so as to enhance metabolic efficiency and fat storage. Known as “thrifty gene hypothesis” this assumption attempts to explain our evolutionary development as a possible reason. Indians for a long time during the pre-historic times were subjected to extended periods of famine and starvations. These modified thrifty genes helped the body overcome the fasting times by using stored food deposited during feasting times, same as camel uses energy in his hump to cross the desert. But with modern times when food is always and easily available, thrifty genes are still operational and poor Indians are still storing fats around their waist for probable, prospective never-to-occur famine.

2.103 Another school of thought blames low foetal birth weight in India as possible mechanism for unusually high incidence of heart disease. The followers of this supposition believe that seeds of unhealthiness are sowed in the mother’s womb itself leading to development of heart disease in adulthood

2.104 “Early diagnosis is important, more so in South Asians who tend to have diffused heart disease. Instead of one major blockage in a main artery, they have several small plaque deposits in several arteries that do not obstruct blood flow in the normal course, but can do so suddenly if they rupture,” says Dr. R.R.Kasliwal, director of preventive cardiology at the Escorts Heart Institute and Research Centre.

2.105 Smaller plaques tend to be unstable and can rupture even when they have blocked just 15 percent to 20 percent of the artery. When a clot forms over the rupture as part of the body’s natural healing process, it may suddenly stop blood flow and cause a heart attack.

3. ROLE OF NATURO-FOOD THERAPY IN THE CURE OF

CORONARY HEART DISEASE

Prevention of Heart Disease from Childhood

3.1 Prevention is better than cure. Unfortunately, most of us start taking precautions and incorporating lifestyle modifications only after an initial heart attack, angioplasty or a bypass surgery. It is like locking the stable doors once the horse is gone. Healthy living has to start in childhood. Heart disease is the biggest killer in the adult population of the world, but the pathological processes and risk factors have been shown to begin in childhood. So there is increasing realisation that healthy lifestyle training to prevent heart disease in society has to start in early childhood and promotion of cardiovascular health should be integrated into the comprehensive paediatric care of children.

Angioplasty and Bypass Surgery and Heart Disease Process

3.2 It is important to realise that both angioplasty and bypass surgery are temporary palliative procedures and not curative, that is, they take care of the major immediate problems, but the disease process is still active and if proper precautions are not taken, there are greater chances of new blockages developing and the previous ones getting reblocked. These procedures by themselves do not alter the basic disease process in an individual’s arteries. It is a mistaken belief in several individuals, after the initial shock has worn off, that they are now cured and do whatever they want. In reality, nothing is farther away from the truth. If at all, the experience of having undergone major procedures like these should afford an opportunity to the patient and family members to adopt healthier lifestyle for it plays a major role in ensuring long-term good health and disease-free survival. It is medically proven that given the right kind of diet and exercise, the heart on its own can achieve the same results that a bypass surgery would. It is just that in this case the process will be longer. But the results will be long-lasting and risk-free.

Atherosclerosis and Heart Disease Reversal

3.3 The good news is that coronary-artery blockages are not irreversible. The key to reversing heart disease is restraint. Making serious efforts to trade your eating habits for healthy arteries and a healthy old age, can give your cardiovascular system a longer, healthier life. Controlling the risk factors for heart disease is a full time job. It need not consume you, but creating a lifestyle of appropriate diet, exercise, emotional and stress management along with adequate rest, relaxation and sleep and above all having a positive, cheerful and optimistic attitude is the real key to heart health.

3.4 Recently Dr. Dean Ornish, founder President of US-based Preventive Medicine Research Institute in an interview (published in the newspaper Indian Express on 16.11.2013) stated that a series of studies conducted by him revealed that comprehensive change in diet and lifestyle can reverse the atherosclerosis and heart disease. Answering a question as to how his programme prevents or reverses disease, he said that: “The programme addresses what we eat, how we respond to stress, how much exercise we get, and perhaps most importantly, how much love and support we have in our lives.” To a question: How his programme is relevant for India?, he said; “I think it is particularly relevant for India now because unfortunately what we are seeing worldwide, and especially in India, is what I term the globalisation of chronic diseases: that other countries are starting to eat, live and die like us (Americans). Heart disease and Type-II diabetes were fairly rare in India 50 years ago. Now Type-II diabetes is affecting over 50% of population. Ironically, our lifestyle and diet programme is essentially what Indians were eating and living before they started copying the American way of life.”

Potent Factors for the Onset of Heart Disease

3.5 We are generally quite hale and hearty during our childhood. Our wrong and irregular ways of eating; faulty selection of eatables and drinks; wrong cooking and deep frying; excessive use of oils/fats, salt, sugar and refined foods; a very rich diet; overeating; lack of activity/exercise and rest/sleep; stressful lifestyle; environmental pollution and most importantly ignorance of NATURE are the potent causes (except genetics and age) of many lifestyle diseases such as obesity, high blood pressure, diabetes, raised cholesterol levels and heart ailments. Also allopathic medicines many a time interfere with natural bodily processes of removal of accumulated waste materials from the body and fill the system with toxins. Those who think they have no time for healthy eating and active lifestyle will sooner rather than later have to find time for illness!

3.6 There is a saying in medical circles, which goes: “As is your unhealthy lifestyle so is your propensity of catching diseases”. All diseases including heart disease owe their existence to what we eat. Healthy life is directly proportional to the quality of food you put into your system and quality of your lifestyle. In other words what you eat, drink and inhale; where you live; what you do; who you are; what is your sex life; how active or sedentary you are; how positive or negative thinker you are; are you stressed or relaxed most of the time; all have an adverse or beneficial impact on heart and other diseases.

3.7 Mostly all forms of disease have only one cause, accumulation of excessive alien harmful material (impurities, toxins) in the body, which it cannot absorb, remove or eliminate. Medicines/drugs many a time interfere with the natural process of removal of accumulated waste materials from the body and fill the internal system with toxins which often cause harmful side-effects.

What is Naturo-Food Therapy?

3.8 Unlike modern medical practice, Naturo-Food Therapy concerns itself more with the removal of the causes than with fighting the symptoms of the disease. It concentrates on giving NATURE full scope of removal of impurities, stoppage of further accumulation of them, and establishing a homeostasis (balance) between the various physiological processes of the body. Naturo-Food Therapy stems from the unique gift of NATURE: that the body can heal itself provided we allow NATURE to take its own course without hindering it by the unwise use of medicines/drugs, unhealthy eating and sedentary lifestyle.

3.9 Inner Healing Force – Too many of us do not have the slightest idea of how to maintain good health by following the laws of Nature. When illness strikes, we rely more on our doctors to cure us. What we fail to realise is that “the cure” comes from within. Nature has provided us with a wondrous immune system, and all we have to do is take proper care of this God-given “inner healing force” by consuming health giving foods and beverages.

3.10 Does this sound too simple? Basically, it is simple; our modern lifestyles have pushed us off the right track with fast foods, alcohol abuse, drug dependencies, a polluted environment, and high-tech stress. Nature intended to fuel our inner healing force with the right natural substances in order for the body to function at its fullest potential. Nature’s resources – whole foods, vitamins, minerals, enzymes, amino acids, water and other natural bounties – are designed for use in our immune system. However, because most of us have a profound “lack of knowledge” as to what our bodies need to function properly, we find ourselves out of balance and susceptible to all sorts of illnesses.

3.11 All individuals should take an active part in the maintenance of their health and in the treatment of their disorders, preferably, with the guidance of their naturo-food therapist or health care professional. The more we take it upon ourselves to learn about nutrition, the better prepared we will be to take that active role. Attitude is also an important factor in the processes of health maintenance and healing. We must have a positive state of mind in order to bring harmony to the body. The realisation, that body (lifestyle), spirit (desire) and mind (belief) must come together, is the first step to better health.

3.12 Fueling the Body Machine – Our body is a very complicated machine, not yet fully unraveled by science. As the car needs the right kind of fuel and service regularly, so the body needs the right kind of food fuel and looked after all the time. Food gives our bodies energy they need to grow (in case of children) and to function properly. If we don’t inject the right quality and quantity of fuel into our body machines, we just won’t feel as healthy as we could. We all have upto 100 trillion cells, each one demanding a constant supply of daily nutrients through more than 100,000 kilometers of arteries, veins and capillaries in order to function optimally. Food affects all those cells and thereby affects every aspect of our being: energy levels, food cravings, mood, thinking-capacity, sex drive, sleeping habits, immune system, metabolism and general health. In short, healthy eating is the magic golden key to our well-being.

3.13 When good things turn bad, your health pays the price. The “obesogenic environment” created by the growth of portion sizes, increased sodium levels and fat content, added sugars, refined starch and chemical additives in food have adversely transformed the healthy meal into unhealthy, nutrient-deficient diet-traps. Everyone knows that “prevention is better than cure” but still prevention of obesity to maintain good health is usually given a low priority. Ideally, the prevention of obesity, the mother of several top killer diseases, should start during childhood. It is well known that a fat daughter will grow into a fat mother. So fighting obesity is not easy until society at large becomes more health conscious and supportive of weight loss endeavours.

3.14 Remember, “You are what you eat”. Apart from genetic factors, you were born a healthy person. It is said that “all ailments enter through the mouth”, meaning your wrong and faulty diet is a big promoter of ailments. Reducing obesity and keeping it under control by following and observing the basic rules for good health will lead to a better lifestyle as well as longer fulfilling life health wise. Good health is more than the absence of disease. The concept of good health requires a balance of five components; physical health, social health, mental health, emotional health and spiritual health.

3.15 Basic Principle of Naturo-Food Therapy – It has been established without any doubt that good natural food makes good blood and bad junk food makes bad blood, which is the root cause of multiplicity of lifestyle diseases suffered by ever increasing numbers of human beings worldwide. The most simple and basic principle of Naturo-Food Therapy is to replace the bad diseased blood with new healthy blood by consuming natural health-giving nutritional and tasty foods as a result of which overall health improves. Foods in their natural form have immense immune-boosting and disease-preventing and curing properties.

3.16 The unique system of Naturo-Food Therapy based on the principles of Natural Diet consists of treatment with a Natural Vegetarian diet (mono-fruit to start with for a day or two) of fresh, seasonal and regional fruits/vegetables, green salads, simple home-made preparations from germinated wholegrains and cereals, nuts and seeds and carminative herbs and spices. These foods are not only tasteful, nutritious and easy to digest but also have medicinal and health-giving properties through making new purified blood. Thus, the nutrient/antioxidant/fibre-rich diets mop-up harmful free radicals (toxins) and boost the body’s immune system which:
(a) strengthens the body’s ability to overcome virtually all kinds of existing and undiagnosed diseases,
(b) increases the body’s resistance to infections, and
(c) as a bonus slows down and even reverses the ageing process through the consumption of nucleic acid contained in germinated grains/cereals and antioxidants in fruits, vegetables/salads and nuts/seeds

3.17 If we leave aside some of the causes considered important to the genesis of heart disease like family history (heredity), age and ethnicity, diet is certainly the number one factor which needs to be correct from a young age. The health of your heart has lot to do with the foods you eat and the lifestyle you lead.

4. MAINTAIN HEALTHY IMMUNE SYSTEM TO AVOID HEART AND OTHER

DISEASES

What is Immune System?

4.1 Immune system is the capability of the body to fight against any alien viral, bacterial, fungal or cellular attack. You constantly come in contact with many pathogens like bacteria and viruses that have the potential to make you ill. Rather than being an organ system, it works by using components of the lymphatic and circulatory systems. Nature has developed this highly complex and wonderous inborn defence mechanism to fight against any viral, fungal, bacterial or cellular attack. Nature has gifted the body to develop antibodies for shooting away or resisting infections by foreign bodies through this strong immune system.

White Blood Cells

4.2 As integral component of the immune system, the white blood cells or leukocytes, defend the body against infection and disease. They begin their lives as immature cells in the bone marrow. As they mature, leukocytes become specialised for specific functions. The leukocytes that are important in the immune response are the macrophages, neutrophils and several types of lymphocytes. The macrophages can surround and digest harmful bacteria and other invaders. Some can move from the bloodstream to the fluid that surrounds the body cells to reach the site of infection. The lymphocytes, like trained “soldiers” are involved in the production of antibodies (defence proteins) in recognising and destroying specific types of cells, and in remembering a specific pathogen (a disease causing microorganism) in case it is encountered again. Some of the immature lymphocytes leave the bone marrow and go to the thymus gland. There they undergo a change and become one of the different types of “killer” T-cells of the immune system to inhabit the blood, lymph nodes and spleen.

Immune System Soldiers

4.3 Like any modern army, the immune system has specially trained “soldiers” equipped to handle specific attacks. Macrophages literally surround and engulf the enemy – harmful microorganisms; T-cells, sometimes, called “natural killers”, grapple with invaders including cancer cells, in hand-to-hand combat; T-cells produce antibodies specifically designed to seek out and destroy targeted germs; neutrophils serve as the foot soldiers for this internal army. Lightly armed, the neutrophils are often among the first to enter fray enmass sacrificing in large numbers to keep the body healthy. There are also helper T-cells to assist in “combat control” and suppressor T-cells to help calm things down once the battle has been won.

4.4 Although they posses tremendous power, the immune system soldiers are absolutely dependent on their supply system. Without the proper nutrients to keep it strong, our internal army would quickly weaken and be overrun by the enemy – the diseases. What do our immune soldiers require? The same macronutrients, comprising proteins, carbohydrates and fats, and micronutrients, comprising vitamins, minerals, phytochemicals and other substances that keep the rest of the body healthy. A deficiency of even a single vitamin or mineral can hamper the immune system, reducing the production of T-cells, impairing their ability to ingest foreign bodies, interfering with the manufacture of antibodies by the T-cells, or otherwise weakening our internal army. The signs of low immunity can include repeated infections or sore throat, slow wound healing, enlarged lymph glands (neck, underarm, groin), unexplained fatigue or lethargy, allergies, more than two colds a year.

What can lower Immunity?

4.5 Some of the factors that can lower your immunity are: –
(i) Unhealthy Diet – A diet consisting largely of junk food, refined, fried and processed foods, low in minerals and vitamins, soft/fizzy drinks laden with chemical additives, refined oils, excessive salt and sugar can weaken the immune system. For example, one teaspoon of white sugar can stop natural killer cells (T-cells) working for upto six hours.
(ii) Chronic Stress – Prolonged grinding stress can lead to a constant wearing down of your immune system by your body’s own steroid hormones. Researchers now know that the central nervous system can communicate with the immune system and that the immune system produces chemicals that can reply to the nervous system. They have found that stressful events can actually suppress the immune system, causing the person under stress to be more susceptible to illness.
(iii) Limited Exposure to Natural Surroundings – Being overprotective and seriously limiting one’s exposure to natural surroundings leads to underdevelopment of immune cells. Similarly being over-hygienic can have a similar effect.
(iv) Lack of Quality Sleep – Lack of good quality sleep can disturb the chemicals that are produced by the immune system to combat infection.
(v) Constipation – Lack of fibre in the diet and not drinking enough water is a common cause of constipation, causing a buildup of toxins leading to impaired immunity.

How to improve Immune System?

4.6 Everyone’s immune system is different. Some people never seem to get infections, whereas others seem to be sick all the time. From genes to basic body metabolism, to lifestyle, to stress and most importantly to diet – all these have a cumulative effect on developing or debilitating the immune system as the case may be. But at the end of the day, it is the basics that matter. A good nourishing plant-based balanced diet, healthy lifestyle, regular exercise, stress management and adequate relaxation and sleep are essential requisites for a fighting-fit immune system as well as a healthy disease-free body.

(i) Diet – The importance of nutrition for boosting immunity cannot be overstressed. A healthy body requires a number of nutrients in balance such as proteins, carbohydrates, essential fats (Omega-3), vitamins and minerals. Foods rich in antioxidant vitamins A, C and E contain minerals like selenium and zinc, essential fats and probiotics greatly help improve the immunity. Other important nutrients that help improve response include vitamin B6, pantothenic acid, iron, folic acid, magnesium and copper. A diet consisting of a variety of foods, adequate calories, rich in wholegrains, whole pulses, vegetables, fruits, nuts, seeds, low-fat dairy and oily fish and low in refined and processed foods, sugar, salt, alcohol and bad fats along with a healthy lifestyle is the key to good immune function. Walnuts, almonds, peanuts, mushrooms, basil, garlic, turmeric and Indian gooseberry (amla) have a significant role in building the body’s immunity. One of the best ways of enhancing killer T-cells activity is to drink green tea.

(ii) Probiotics – Probiotics, the friendly bacteria when administered in adequate amounts promote the body’s natural immunity, help in digestion and maintaining good health. They are essential and help suppress the effects of harmful bacteria. Good sources of probiotics include yoghurt, buttermilk (chaach), lassi and kefir (thin drinkable yoghurt). Special probiotic drinks and foods are now being commercially formulated with live cultures such as Yakult. A prebiotic is actually a substance found in other foods that nourishes probiotics (beneficial micro-organisms present in the gut). Good sources include wholegrains, pulses, beans, vegetables, fruits, seeds and nuts.
(iii) Exercise – The lymphatic system transports white blood cells around the body while filtering waste, and the lymph can only be pumped around the body through movement. Regular exercise will keep the lymphatic system stimulated and encourage the flow of white blood cells and expulsion of toxins.
(iv) Sleep – This is the body’s repair time, and also when our immune system is at its most active, which is why we naturally want to sleep more when we’re ill. A healthy seven to eight hours’ sleep allows the body to produce hormones that boost the immune system.
(v) Get Happy – Laughing, cuddles and a positive outlook perk up natural defences because laughter releases disease-fighting T-cells from the spleen and cuddles and a positive outlook lower the stress hormone, adrenaline, which reduces your immunity.
(vi) Enjoy Natural Environment – The more a person is exposed to the natural environment, the more he develops his or her resistance power. Research reveals that children who are very active in outdoor activities are far more comfortable with their surroundings and have a strong immune system than those who stay indoors all the time.

5. BOOST YOUR METABOLISM FOR A HEALTHY LIFE

What is Metabolism?

5.1 Metabolism is the process of transforming food stuff into tissue elements and into energy (for movement and heat) for use in the growth, repair and general function of the body and to running a marathon. Metabolism happens in your muscles and organs and the result of it is what we commonly refer to as burning calories. Metabolism is essentially the speed at which your body’s motor is running. It is the metabolic rate that influences your energy level, your mood and exactly how quickly you gain or lose weight. Most people are born with normal metabolism but their lifestyle and dietary habits influence it for better or worse.

5.2 Your body burns calories to provide three main functions: –
(i) Basal Metabolic Rate (BMR) – This Is the amount of energy or caloric expenditure required when the body is at complete rest – even when you are lying down doing nothing – to maintain vital body functions such as breathing, heartbeat, muscle tone, maintaining body temperature etc. BMR accounts for 60-70% of the calories burnt for an average person. High BMR is a major factor in maintaining ideal healthy weight. To roughly calculate BMR calories multiply the body weight in Kilos by 22.

(ii) Activity – This is the energy used doing movement and exertion – from lifting your arm to operate the remote control to doing housework, walking and exercising. The calories burnt depend upon how active or passive lifestyle you have. The activity level calories roughly are 30% of BMR for inactive persons, 50% of BMR for average activity and 75% of BMR for strenuous activity.
(iii) Dietary Thermogenesis – This is food induced heat production – the calories burnt in the process of eating, digesting, absorbing and assimilating food in the body. Digestive calories will be about 10% of both BMR and activity level calories. Also if you drink two litres of iced water a day, your body will burn 100 calories just heating the water to normal body temperature.

5.3 Example – For a person weighing 60 kilos with average level of activity, the guideline daily calories will be: –
1,320 BMR (BMR calories 60 x 22) + 660 (50% of BMR for activity level) + 198 (10% of BMR and activity level calories for thermogenesis) = 2,178 calories.

Diet and Lifestyle Guidelines to boost Metabolism

5.4 Whether you are trying to lose extra kilos or compensating for the inevitable slowing down of the metabolic rate that comes with age or simply you want to remain hale and hearty, the following are some surefire ways to boost your metabolism to keep your energy pulsating and your body in shape. The more of these ways you are able to incorporate into your lifestyle, the more you will boost your metabolism. That means you will be burning more calories 24 hours a day! So bring discipline to your lifestyle, get rid of negativity, have positive attitude and bounce back with high spirits and vibrant energy with these health-giving tips to boost your immunity.

(i) Never skip Breakfast – Breakfast breaks the fast after about 10 hours or more since your last meal and sleep. Your stomach and spleen are at their strongest first thing in the morning. Eating substantial healthy breakfast improves your metabolism as much as 25%. On the other hand, if you skip breakfast or just have tea/coffee and a light bite, your body thinks it is “famine” and its natural reaction, as protective mechanism is to completely shut down your metabolism or slow it down to a crawl in an attempt to preserve whatever fuel reserves it contains for the future “famine”. Since basal or resting metabolic rate accounts for 60-70% of energy expenditure, it is clearly the largest form of energy expenditure to maintain healthy weight. Those who skip breakfast are also the ones likely to develop high cholesterol, high blood pressure, blood sugar problems linked to diabetes and heart diseases. Eating breakfast has been proven to improve concentration, problem solving abilities, mental performance, memory and mood, besides good health.
(ii) Avoid Fasting and Feasting – Eat Frequently – Long gap between meals is the next biggest destroyer of metabolism. There is some evidence to suggest that eating small, more frequent meals keeps the metabolism on the right path i.e. burning calories faster than large, less frequent meals. The more frequently you eat, the more frequently your metabolism will get a boost. There are two reasons why meal frequency may improve metabolism. Firstly, the levels of thyroid hormones begin to drop shortly after eating a meal which slows metabolism. Secondly, it may be that thermogenic effect of eating several (6 to 7) small meals is higher than eating the same amount of calories in 2-3 large meals. When you fast, the body actually turns away calories which are converted into fat. Even when the body needs energy, it actually burns muscle and holds on to fat.

(iii) Munch Healthy Snacks – If you can’t avoid 2-3 large meals, the next best thing is to munch a carrot or an apple or anything healthy and nutritious between meals. Other good snacking options include oatcakes and low-fat soft cheese, a handful of unsalted whole-nuts, vegetable sticks, low-fat or fat-free yoghurt and berries. Snacking can actually help you lose weight. Snacking prevents you from becoming too hungry. The hungrier you are, the less control you have over what and how much you eat. Also it will keep your energy/sugar levels stable and your metabolism stoked.
(iv) Eat Light Dinner Early – Research has proved that you can lose weight simply by eating a substantial breakfast, a moderate lunch and light dinner. It is best to eat your dinner at least 2½ -3 hours before your bed time to enjoy good sleep and store less calories.
(v) Eat More Plant-based Food – Of the three major macronutrients, protein, carbohydrates and fat; protein requires the most energy to digest. Hence, it is less likely to be stored as fat and will help you build metabolically active muscle mass. Carbohydrates from wholegrains also use more energy for digestion, boosts metabolism and have fewer calories for the same weight of fat.
(vi) Drink a Cup or Two of Green Tea or Coffee – Coffee and tea (especially green) are known to boost metabolism. However, never overdo on caffeine because of its undesirable side effects also. Green tea has less caffeine than coffee, hence green tea is known to stimulate metabolism longer and more effectively than coffee.
(vii) Include Herbs and Spices in the Diet – Herbs and spices such as garlic, ginger stimulate the rate at which food is broken down and promote weight loss. There is evidence that spices, especially chillies, can raise the metabolic rate considerably for up to 3 hours after you have eaten a moderately spicy meal.
(viii) Ditch Sugar – Sugar is zero-nutrient and high empty calories. When you eat sugar or foods laden with sugar, you throw your metabolic switch into fast fat storage mode.
(ix) Drink Water – Drink at least 8-10 glasses (2½ – 3 litres) of water/liquid (more if you are obese, exercise and in hot weather) at regular intervals throughout the day. Your metabolism needs plenty of water to function properly. Staying well hydrated is essential to flushing the body of toxic waste products that are released when fat is burnt.
(x) Avoid Alcohol – Alcohol is loaded with calories, excess of it suppresses digestion and metabolism, stimulates appetite leading to overeating, all of which promote fat storage/weight gain leading to many ailments including heart disease.

(xi) Build Muscles – Metabolism slows as we age, as much as 2% a year. But you can counterbalance NATURE by increasing and strengthening your muscle mass. Muscle tissue largely determines your metabolic rate. It is the single most important predictor of how well you metabolise your food, how well you burn calories and body fat. Your muscle tissue uses 16-22% of your daily calories just to exist. So smarten up and increase the muscle mass in your body with moderate strength training exercises. Toned muscles send your metabolism through the roof and it stays pumped up for many hours after you finish your workout. For every extra ½ kilo of muscle, your body uses up to 60 extra calories a day on average. This is because muscle is metabolically active and burns more calories than fat and other body tissues even when you are not moving.
(xii) Do Regular Exercise – Your metabolic rate is directly related to the intensity of exercise you perform. Low intensity exercise doesn’t do much for your metabolic rate but moderately high intensity does. Remember, if you are not sweating and getting tired after your brisk walk or any other exercise, then you are fooling yourself into thinking that you are doing the right thing. You have to push yourself and come out of the comfort zone to get results by exercising at 60-80% of your maximum heart rate (220 – age).
(xiii) Get Active and Fidget More – A recent study found that one of the biggest determinants of who is overweight and who is skinny was their level of fidgeting and routine activity. Leaner subjects burnt 350 calories a day more than obese subjects, simply because obese were more inert, sluggish and slow with sedentary lifestyle. Be aware of this fact and adopt the hard way to do things i.e. take every opportunity to shift, move and keep fidgeting. A few ideas for burning calories are:– stand rather than sit; tap your feet; swing your legs; drum with fingers; stand up and stretch; move your head from side to side; change position; pace up and down; use stairs more than lifts; walk or cycle than using the car for local shopping etc. etc.
(xiv) Adopt Walk Therapy – In addition to your regular aerobic or strength training exercise, take a 10-15 minutes brisk walk at lunchtime and/or after dinner. Walking gives you a shot of natural morphine, endorphin, which is responsible for that “feel good” effect, you experience every time you walk. Doctors think it is an alternative form of medicine which helps increase heart rate and skin response such as sweating. Walking, in addition to burning calories and improving metabolism, makes you feel nice, puts you in a positive state of mind and helps you think clearly.
(xv) Avoid Stress and learn to Relax – Stress can actually cause weight gain particularly around the tummy. Physical and emotional stress activates the release of cortisol, a steroid that slows metabolism. Yogic or simple exercises, meditation, music, body massage and laughter will help you get rid of stress and achieve calmer, disposition.
(xvi) Avoid Pills, Powders and Fad Dieting – These are promoted for weight loss through advertisements and should be avoided at all costs. There are no quick fixes and in the long term these miracle potions wreak havoc with your metabolism. Depending on your body structure/weight, never eat less than the calories you needed to maintain your basal metabolic rate through balanced nutritious food intake. Anything less than that will slow your metabolism.

6. EXERCISE AND HEART DISEASE

Importance of Exercise for Heart Health

6.1 Your heart is a muscle. Exercise, even if you haven’t been active for a while, helps your heart to become stronger, so that it is able to pump more blood efficiently giving you more stamina and energy. It also improves the ability of your body’s tissues to extract oxygen from your blood, helping you maintain healthy levels of blood fat and speed your metabolism.

6.2 Having a healthy cardiovascular system, which supplies blood and oxygen to every part of the body, is the key to living a longer, energetic and healthier life. And the secret of getting there is exercise. Being sedentary is the biggest risk factor for heart disease compared to smoking, hypertension and raised cholesterol levels.

6.3 To prevent and cure heart disease and other lifestyle illnesses and to improve general health, it is important to make exercise a part of your life. And while it is important to exercise on a regular basis, it is also important to add routine physical activity ranging from washing dishes and climbing stairs. Bring exercise to your work place also. Include physical activity in your working schedule – cycle to work, take the stairs instead of the lift, go to gym or walk and/or window shopping during lunch breaks. Keep your in-trays/out-trays further away from your desk. Walk to interact with staff/colleagues rather than call them to your office.

Aerobic Exercises

6.4 Cardiovascular aerobic exercises are best to prevent and cure coronary heart diseases. These target the large muscles of the body and create an increased demand for oxygen, improve the heart, circulatory and pulmonary systems. Aerobic exercise is any kind of activity that increases your breathing rate and gets you to breathe more deeply. Examples of aerobic exercises to begin with are brisk walking, jogging, hiking, cycling, gardening, stair climbing, dancing. In the longer term, exercises such as tennis, swimming, rowing and badminton can be introduced. But people having risk factors for heart disease should avoid more strenuous sports such as squash and weight lifting.

6.5 During exercise, e.g. brisk walking, you should be able to walk and talk at the same time. If you can’t, then the activity is too strenuous. However, if you experience chest pain, dizziness, nausea, cramp-like pains in legs, breathlessness for more than ten minutes, palpitation, fluid retention (swollen ankles, sudden weight gain), stop exercising and consult your doctor.

General Benefits of Aerobic Exercise

6.6 Exercise improves the functioning of all the body systems including: it can stimulate digestion, improve circulation, aid detoxification, stimulates the nervous system and above all strengthens your heart. Your brain and mental capacity too can benefit with improvement in memory, coordination, clear thinking and speed of learning. Exercise reduces the risk of heart disease and stroke by improving blood circulation throughout the body, increasing good HDL cholesterol, decreasing bad LDL cholesterol and keeping body weight under control. Best of all, regular exercise coupled with healthy eating habits and positive/cheerful attitude will help you live longer, healthier, fulfilling and happier life. In other words exercise can add years to your life and life to your years!

Cardiovascular Benefits of Aerobic Exercise

6.7 Some cardiovascular benefits of regular aerobic exercise are: –
(i) increase in the efficiency of the heart by making it able to pump 50 to 60% more blood with fewer beats (decreased heart beats) resulting in increased oxygen availability to the heart,
(ii) decrease in the oxygen requirement of the heart during rest and normal activity,
(iii) the oxygen extraction from the blood at the capillary level increases from 25% at rest to 85% during exercise,
(iv) decrease in resting blood pressure such that blood pressure medications may be reduced,
(v) decrease in triglyceride levels in the blood and increase in good HDL cholesterol levels, thus making it harder for fats to deposit inside the artery walls,
(vi) decrease in blood sugar levels in the blood such that medications may be decreased, and
(vii) the heart muscles enlarge and you will require less effort for doing ordinary tasks like walking up a flight of stairs or running for a bus.

FITT for life

6.8 The minimum you need to do, as recommended on the parameters of FITT, regarding cardiovascular aerobic exercise is: –
F for Frequency of Training – About 4 to 6 days a week.
I for Intensity that is how hard you should exercise – To obtain maximum cardiovascular benefit, you should exercise between 60-80% of your maximum heart rate. Your maximum heart rate is 220 minus your age.
T for Time – The recommended time depending on your fitness is 20-60 minutes of continuous or intermittent aerobic activity.
T is for Type of exercise – The best type of exercise to develop and maintain cardiac fitness is aerobic exercise. Brisk walking, jogging, cycling, gardening, stair climbing, dancing, swimming, tennis, rowing and badminton.

Guidelines for Exercise by Heart Patients

6.9 If you have recently suffered a heart attack, undergone heart surgery, or if you suffer from angina, you should consult your health practitioner about the amount of exercise to take. The following are some of the guidelines for exercise by heart patients:
(i) Always warm up before carrying out any exercise. Stretch your muscles and relax them gradually. Breathe in and out evenly and slowly. Only take exercise that is within your limitations.

(ii) Experts say it is good to stretch for 5-10 minutes every day. Stretching helps relax and lengthen your muscles, encourages improved blood flow and helps keep you supple so you can move more easily.
(iii) Moderate aerobic exercises are best for heart patients. These include brisk walking, jogging, cycling, gardening, stair climbing and dancing. The duration of continuous aerobic exercise should, if possible, be at least 20 minutes, but patients must very gradually increase their activity, and “listen to their body” when increasing the duration of the exercise. Never stop exercising suddenly. Always cool down by stretching and relaxing your muscles smoothly and gradually.
(iv) Aim to exercise regularly about 3 days a week at least. Do not attempt to carry out exercise suddenly that you are unaccustomed to. By taking things slowly and regularly, exercise can be an enjoyable activity.
(v) Equipment such as exercise bikes and rowing machines in a gym are good ways of making you fit.
(vi) If you develop chest pain or other discomfort, stop and rest. If you feel breathless or unwell before you start exercising, rest for that day and consult your health professional.
(vii) Be careful of extremes in weather conditions – protect your body with more clothing when needed in winter. Exercise with care on very hot and very cold days. Always keep yourself well hydrated with water during and after exercise.
(viii) However, whatever activity you decide to take up, you need to maintain regular exercise routine in order to keep a constant level of fitness, and to protect yourself against heart disease.

7. HEALTHY LIFESTYLE ATTRIBUTES FOR THE HEART

Yoga and Heart Health

7.1 It has become common knowledge that Yoga is good for you. Currently Yoga is being used as a therapy for various ailments including heart disease. The heart has a direct and close relationship with the mind and the mind has a direct bearing on the heart. Yoga in such a scenario, is an ideal way to treat heart disease, as it heals and harmonises the mind-body connection.

7.2 A Yoga programme revitalises the body’s cells, improving circulation, digestion and respiratory function. It also manages stress, lowers body weight, improves lipid levels and brings about a qualitative stable heart rate with reduced blood pressure. All these beneficial changes in turn protect a person against cardiovascular diseases.

7.3 Therapeutic aspects of yoga include asanas, meditation, relaxation and deep breathing techniques and lifestyle changes which can reverse and treat cardiovascular diseases. A study conducted by Dr. Subhash Chander Manchanda of AIIMS, New Delhi found that “Even in advanced stages of heart disease, Yoga could be of help in halting the worsening of the arterial blockage. The user-friendly methodology of Yoga does reverse atherosclerotic obstruction in patients known to have coronary heart disease.”

Laughter – the Best Medicine for Healthy Living

7.4 God’s greatest gift to man is the joy of laughter. Readers Digest slogan – “Laughter is the Best Medicine” is more than true, after all, if not a panacea for all ailments, it is certainly a good preventative measure that also makes you feel great. Research, the world over, has proved that health and happiness go hand in hand. Humour and positive attitude to life is health – the happier you are, the healthier you are. You need to laugh enough naturally or as learned behaviour to release natural pain killers and feel good hormones (endorphins) and to reduce stress hormone cortisol levels to stay healthy.

7.5 Like any other exercise, a hearty laugh (laughtercising) involves the entire body, not just the jaw muscles, raises metabolism, releases and tones the facial and other muscles, improves oxygen uptake at both the cellular and organ level and improves respiration, makes blood less stickier due to reduced levels of fibrinogen which improves blood circulation and keeps your heart in shape and blood pressure in check – all this can make you look younger and live longer. It was shown in a clinical trial that laughter appears to cause the tissue that forms the inner lining of heart blood vessels, the endothelium, to dilate or expand in order to increase blood flow. This correlates with better vascular health and reduces risk of heart disease.

7.6 Laughter stimulates various brain centres that can bolster your immune system and suppress stress hormones by producing enough antibodies in the mucous membranes of the nose and respiratory passages. Funnily, but truly, even the anticipation of watching a humourous video can raise levels of immune boosting hormones in the blood and the benefits can last up to a day. Researchers have proved that energetic, happy and relaxed people are less likely to catch a cold than those who are depressed, angry and nervous. Laughter also stimulates both sides of the brain to enhance learning.

7.7 A study has shown that on average a toddler laughs 300-400 times a day as compared to 10-15 times by adults. This is a shame because laughter has numerous psychological, physiological and therapeutic benefits. Positive emotions like laughter put a new life into body’s healing mechanism (immunity) and make it stronger and resilient.

7.8 Late Khushwant Singh, a world famous writer, said that “you should have a sense of humour and the ability to laugh (at any age) at other people’s foibles as well as your own. You will find lots of things about people which are comic, funny and will provoke laughter. Try it out! It will be good for your health”. A happy person is more likely to be “heart healthy” and “heart smart.” Caution – Persons who are predisposed to asthma may trigger attacks with emotions attached to healthy laughter.

Manage and reduce Stress

7.9 Stress management programmes comprising deep breathing exercises, stretching exercise, Yoga, meditation and massage have been found to be useful in alleviating chronic stress and thus reducing one of the major risk factor for heart disease and stroke. These are approaches that aim at blunting the adrenalin response to stress. The key to manage stress lies in making sure you have time for yourself and look after your body like a temple and give your body the right kind of nutrition. The following suggestions will also help you to get over chronic stress.

7.10 Get regular physical exercise through aerobics; practice deep breathing and relaxation skills; get sufficient quality sleep naturally; enjoy nature and get fresh air; enjoy your favourite recreation; learn time management and delegation techniques; express your aesthetic self; pamper yourself sometimes; keep a pet, especially if you are living alone; develop a sense of humour; give your life a purpose and meaning; deal with emotions constructively; get rid of negativity; have a positive and cheerful attitude; develop meaningful relations with friends and family; develop a support group.

Cultivate Optimism

7.11 A Dutch study in 2006 found that optimists may face a lesser risk of heart attacks and strokes than pessimist people. One possibility is that optimists are better at coping with adversity and may, for example, take better care of themselves when they fall ill. Also optimists were more likely to exercise and an individual’s disposition could affect health through its influence on the nervous, immune and hormonal systems.

7.12 Another study found that optimistic coronary bypass patients were only half as likely as pessimists to require rehospitalisation. Highly pessimistic patients were three times more likely to develop hypertension and people with positive emotions had lower blood pressure. In yet another study it was found that the most pessimistic persons were more than twice as likely to develop heart disease compared with the most optimistic. These results argue persuasively that optimism is good for heart and general health. In addition optimism itself may have biological benefits such as lower levels of stress hormones and less inflammation.

Quit Smoking

7.13 Depending on the number of cigarettes smoked each day, the risk of heart attack in smokers is two to five times more than non-smokers. Research has shown that about three years after you quit smoking (at any age), your risk of having a heart attack drops to that of someone who has never smoked. So, it is never too late to give up smoking!

Music for Healing

7.14 Belief in the curative and healing power of soothing music has existed in India since ages. Like meditation, music too has a tranquillising effect. Music works as a motivator, healer and a destresser. It calms you down when you are enraged, soothes your soul when you are disturbed. Ambient or easy listening music does not only help us to destress but also benefits physically by regulating our breathing and easing muscle tension.

7.15 Soulful soothing melodies have a powerful beneficial effect on our immune system, boosting compounds that defend the body against infections. Researchers have found that music reduced the surgery patients’ need for morphine like medicines to subside chronic and acute pain and benefitted Parkinson’s sufferers. It is believed that music stimulates the pituitary gland, whose secretions benefit the nervous system and the flow of blood.

7.16 A study from the McGill University in 2010 revealed that listening to melodious music releases dopamine, a neurotransmitter in the brain, important for more tangible pleasures associated with sex or great food. Psychologists say that there is a direct connection between music and mood and they also believe that listening to soothing music has a positive effect on respiration and blood pressure. Music reduces the level of harmful hormone cortisone, which gets elevated when a person is under stress. It is medically proven fact that music has a way of healing and calming frayed nerves, weary minds and fatigued bodies.

7.17 Music does more than relaxing mentally. Music also benefits physically by expanding and clearing blood vessels. Music is believed to work by triggering the release into the blood stream of nitric oxide, which helps to prevent the build-up of blood clots and harmful cholesterol.

7.18 Listening to soothing music has been found to aid recovery after a heart attack or stroke. The melody, rhythm and song composition may actually be doing good to your heart by releasing certain heart healthy chemicals known as endorphins. Music may infact, be helping the heart by establishing the famous mind-body-heart and soul relationship. It is also a fact that music helps us stay happy, recover from injuries and come out of setbacks much easily. “Music therapy” has begun to gain popularity not only in India but in the West too. Understandably, numerous hospitals around the world have adopted music therapy to their repertoire. Music’s therapeutic use is the latest trend that is catching on among lifestyle savvy urbanites.

7.19 Listening to soothing music every day is a very simple and effective way to live a serene, happy and healthy life. So from today onwards discover and identify a unique purpose for music – that of healing, the kind that helps be what you are and live the kind of life you want to live. Good music is a tonic for the body, mind and spirits. So bring music into your life. Listen to music while getting ready to work, doing other household chores, bathing or while driving to and from your place of work. All you have to do is push “play” and feel fresh and happy throughout the day. Note: The emphasis here has been on soothing, ambient music because quick, pulsating rhythms and vigorous music has been shown to have a counter effect triggering negative emotions

Therapeutic Benefits of Hugging

7.20 Hugging loved ones not only helps you bond with them but also gives you a host of health benefits by lowering your blood pressure, boosting your self esteem and even improving memory according to a new study (2013) from the University of Vienna. Scientists found that the hormone oxytocin releases into the blood stream when you hold a friend close. Oxytocin, a hormone produced by the pituitary gland, is primarily known for increasing bonding, social behaviour and closeness between friends and relatives. Oxytocin also helps diminish feelings of isolation, loneliness and anger. Hug for three long slow deep breaths and boost serotonin levels to create feelings of peace and wellbeing.

7.21 Studies show that hugging can lift depression, enabling the body’s immune system to become tuned up. Hugging breathes fresh life into a tired body and makes one feel younger and more vibrant. Hugs relieve tension in the body and help soothe tense muscles, relieve pain and can even battle bouts of anxiety.

7.22 Hug therapy is all about positive vibes. Scientific research has shown that the sense of touch is always healing. Hugging works as a miracle medicine and is often used by physicians as a part of treatment. Researchers say hugging helps you live longer and protect you from illness, cure depression and stess and even help you sleep without pills. Hugs can be an aid to healing, so it is time to open your heart and stretch your arms!

The Magic of Body Massage

7.23 With everyone reeling under work pressure, there is hardly any time left to relax. Hectic activities not only take its toll on body but also leave people haggard and drained out. To cope with the stress, people are now looking forward to alterative therapies and relaxing techniques. One of the oldest and most widely used holistic therapies is massage. From improving the blood circulation to removing the toxins, massage has caught the fancy of middle and upper-class people. Massage therapy can aid not just

aches and pains but also conditions like insomnia, headaches and stress related problems including depression. Massage improves the lymph drainage system, detoxifies the liver, improves organ and muscular function, raises the efficiency of the immune system, improves mobility, reduces the negative effects both physically and psychologically of stress and above all provides food for the soul. An expert says, massage increases the capacity of clear thinking. Touch is important and many problems arising with children today are down to lack of physical touch by parents.

7.24 The ideal atmosphere for the massage is light music, dim lights, warm room temperature, fragrance and the most important is privacy. With its history rooted in many different societies, massage has developed into many different forms, a few of which are: –
(i) Swedish Massage – This massage uses both light and deeper massage movements including stroking, kneading and percussive actions to manipulate the skin, muscles and joints. It can help ease muscle and joint tension, improve flexibility, increase circulation and promote relaxation and healing.
(ii) Aromatherapy Massage – This combines gentle relaxing massage movements with the therapeutic qualities of essential oils. Very pleasant and relaxing.
(iii) Shiatsu Massage – This can be described as a form of oriental physiotherapy based on the same holistic principles as acupuncture. It incorporates stretches, joint mobilisation, pressure and touch that initiates deep relaxation.
(iv) Indian Head Massage – This is a massage (called Champi in India) of the head/scalp, neck, face, ears, shoulders, upper back and upper arms, with the client sitting in a chair. It is very destressing and relaxing treatment that can melt away muscular tension in these areas.
(v) La Stone Massage – This unique massage is performed with warm stones and is very relaxing and soothing.

8. ESSENTIAL NUTRIENTS FOR ENERGY AND GOOD HEALTH

8.1 Food comprises six substances which nourish the body for growth and development. Of these, three called macronutrients, i.e. carbohydrates, proteins and fats/oils provide energy for the body in the form of calories. The remaining three called micronutrients i.e. vitamins, minerals and water are essential for the body to use the macronutrients properly and to maintain the metabolism and the immune system.

Energy from Macronutrients

8.2 For a healthy diet, advisable average daily energy source for majority of people should be as follows: –
Carbohydrates – About 55-65%, preferably from fibre-rich complex carbohydrates variety like wholegrains and their sprouts, fruits, vegetables and salads;
Proteins – about 10-15%, preferably more from plant-based fibre-rich foods like whole pulses, legumes, beans and their sprouts, seeds and nuts, green leafy vegetables and less from meat, fish, chicken, eggs and low-fat dairy products; and
Fats/Oils – about 15-20% of which one third from saturated fats like butter or ghee or from animal flesh; one third from polyunsaturated fats like sunflower and corn oils rich in Omega-6 essential fatty acids; and one third from monounsaturated fats like olive and mustard or canola oils rich in Omega-3 essential fatty acids. Absolutely no energy from harmful transfats (hydrogenated oils) and products made from them.

Benefits of Micronutrients for Good Health

8.3 All the body’s functions and systems will operate more efficiently when we have an optimum intake of micronutrients, i.e. vitamins, minerals and water.

8.4 Vitamins – Vitamins, potent natural organic compounds found in plants and animals, are essential nutrients for human beings in regulating certain chemical reactions in the body. Though vitamins do not supply energy (calories), they are essential to life. They contribute to good health by regulating the metabolism and assisting the biochemical processes that produce energy from digested food.

8.5 There are broadly thirteen essential vitamins namely A, eight B-complex, C, D, E, K. B-complex vitamins are Thiamine (B1), Riboflavin (B2), Niacin (B3), Biotin, Panthonic Acid (B5), Pyridoxine (B6), Cobalamin (B12) and Folate (B9).

8.6 Each vitamin has a special role to play within the body, helping to regulate the processes such as cell growth and repair, immune mechanism, reproduction and digestion. Vitamins A, C and E act as antioxidants to fight harmful free radicals in the body. The absence or improper absorption of vitamins results in specific deficiency diseases. A varied diet usually gives you all the vitamins you need. Luckily you will find most of vitamins (and minerals) in wholegrains/legumes and their sprouts, fruits, vegetables and salads, seafood, lean meat, nuts and seeds.

8.7 Most vitamins are not formed in the body but must be supplied by plant or animal food. The few exceptions include vitamin A which can be formed in the body from its

precursor, betacarotene; vitamin D mostly formed by the action of ultraviolet (UVB) light on the skin and a small proportion from food such as dairy products; and vitamin K formed by intestinal bacteria.

8.8 As a general rule, vitamins are unstable, easily destroyed by air, oxidation, heat, light, drugs and ageing. Vitamins are seriously depleted in the body by smoking, alcohol, drugs, contraceptive pills, stress, crash diets and by unhealthy diets rich in refined carbohydrates such as white sugar, polished rice and white flour (maida) from which bran containing vitamins and minerals has been removed during intense processing and refining.

8.9 Vitamins are grouped into two broad categories: –
(i) Fat-Soluble Vitamins – Your body absorbs, transports and stores these in the body’s fatty tissue and liver by the use of bile acids and these include vitamins A, D, E and K. Fat soluble vitamins should not be consumed in excess as it can result in side-effects. For example an excess of vitamin A may result in irritability, weight loss, dry itchy skin in children and nausea, headache in adults.
(ii) Water-Soluble Vitamins – These, including B-complex and C vitamins dissolve in water and cannot be stored in the body as excess vitamins after use by the body are excreted in the urine. Water-soluble vitamins float freely in your blood or in the watery fluid between the cells. You, therefore, must have consistent daily source of these vitamins to prevent deficiency diseases. These water-soluble vitamins are easily destroyed or washed out during food storage and preparation and by overcooking and heating.

8.10 Minerals – Minerals are essential constituents of all body cells. They form mostly the hard parts of the body (bones, teeth, nails), but are equally essential as components of gland secretions and enzyme systems which sustain life. Minerals regulate the permeability of cell membranes, control the excitability of muscles and nerves, maintain a proper acid-alkali balance, regulate blood volume and help to maintain the volume of water necessary for life processes in the body.

8.11 Minerals are generally classified into bulk (major) minerals and trace (minor) minerals. Bulk minerals like calcium, chlorine, magnesium, phosphorus, potassium, sodium and sulphur are needed in larger quantities than trace minerals. Trace elements, which are needed in minute amounts measured in milligrams or micrograms, include boron, chromium, cobalt, copper, fluorine, iodine, iron, manganese, molybdenum, selenium, silicon, vanadium and zinc.

8.12 Plants incorporate minerals from the soil into their own tissues. For this reason, plant-based foods such as fruits, vegetables, wholegrains/legumes, nuts, seeds are often excellent sources of minerals. Minerals – as they occur in the earth in their natural form – are inorganic or lifeless. In plants, however, most minerals are combined with organic molecules. This usually results in better mineral absorption. However, minerals are not absorbed as efficiently as vitamins. Minerals like calcium require a strong acid

medium in the stomach to be absorbed, while trace minerals require protein to enable their absorption into the blood stream.

8.13 Although the amount of minerals needed may be small, even the lack of the required trace of the mineral is bound to lead to a dysfunction at some level in the body. Less obvious deficiencies may surface as fatigue, irritability, loss of memory, nervousness, depression and weakness. The body can tolerate a deficiency of vitamins for a relatively long period, but even slight changes in the concentration of the important minerals may endanger life.

8.14 Minerals are as essential to the body as oxygen. These are daily used and excreted from the body and must be replenished with foods rich in minerals and vitamins. On the other hand, the over-consumption of highly refined and processed foods like white sugar and white flour (maida) from which most of the minerals and vitamins have been lost during milling can create mineral shortages. For example, the refining of whole wheat to white flour depletes 80% of its magnesium, 87% of its chromium and 88% of its manganese. Therefore eating unrefined whole foods like wholegrains/legumes, brown rice, fruits and vegetables, leafy greens, nuts and seeds and cutting down on refined and processed foods, are the first steps towards meeting basic mineral and vitamin needs for good health.

8.15 Water – Water is rightly termed as nectar or fountain and elixir of life and is an essential compound in your diet. About two-thirds of your body weight is water (65-70% in males, 55-65% in females). The percentage of water in the body depends on the amount of body fat a person has. People with high percentage of body fat have lower percentage of body water than normal. Much of this water is found inside your cells. The remaining water is found in the spaces surrounding cells, and in your blood stream and digestive juices. It is the medium in which most of our bodily functions take place. It is essential for our digestion, absorption and elimination systems. If you don’t drink enough water you can’t get the full benefit of the nutrients in the food you eat. Metabolic processes such as energy production, muscle building and fat burning require water. Water lubricates joints too. Hence taking an insufficient amount of water would deter such biological functions. Drinking adequate amount of water maintains consistency, quality and thinness of blood. Your blood is about 90% water and this is your body’s transport system for transporting nutrients around the body. Adequate amount of water lessens the burden on the kidneys and liver by helping to flush out harmful toxins and waste products. Water rinses cell wastes, blood poisons and environmental pollution. Water helps maintain acidity at proper levels.

8.16 Water regulates body temperature. If you don’t drink enough water, you compromise the evaporation process your skin uses to keep you cool. Water will do wonders for your skin too. It flushes out impurities in your skin through sweating, leaving you with a young clear and glowing complexion. About 16% of the body’s water is stored in the muscles, which will become soft and flabby if you become dehydrated. Drinking less water can lead to hyper acidity, gas formation and chronic constipation. In

constipation, water acts as a lubricant, removes dryness from the digestive system, adds bulk to stool and makes bowel movements softer and easier. All these conditions lead to excess pressure on the heart and can develop into serious health problems. Acidity and constipation are just the beginning of many bigger problems.

8.17 Drinking adequate amount of water prevents fatigue, improves physical performance and blood circulation, enhances the functions of the brain which is about 90% water, prevents headaches and bladder cancer, helps you to stay energised and alert and reduces the risk of other diseases and infections. Water relieves mild fever, high blood pressure, colds, loss of appetite, gastric troubles etc. Rig Veda in Octave 10, asserts: “Water indeed is a medication; Water is the dispeller of the root of all diseases; Water itself is the remedy for all ills. May the Water afford thee cure for thy ailments.”

8.18 Dehydration – Water is so vital that it is rare to live for more than few days without water, even though you could live several weeks without food. When the amount of water you excrete exceeds the amount of water you take in, you are in a state of dehydration. Dehydration can occur as a result of heavy physical activity, sweating or an illness that includes vomiting, diarrhoea, or fever. Drinking too much alcohol or eating a high protein diet can also cause dehydration. A prolonged state of dehydration can lead to kidney failure and even death. It is especially important to drink enough water if you are trying to lose weight.

8.19 Water for Weight Loss – Water is probably the single most important catalyst in losing weight and keeping it off. If you are serious about becoming leaner and healthier, drinking water is an absolute must. Water has a filing effect so that you don’t overeat. A decrease in water intake may cause fat deposits to increase, while an increase in water intake can actually reduce the fat deposits in the body by making kidneys and liver function efficiently. Adequate water intake reduces water retention, helps muscles to contract more easily, thereby making the workout more effective and helps prevent sagging of the skin that often accompanies weight loss. A well-hydrated body will have greater level of oxygen in the blood stream and will not only burn more fat but will have more energy because of increased oxygen levels.

8.20 How much Water/Liquid? – You normally, on average, lose equivalent of 7-8 glasses of water through perspiration, urination, defecation and exhaling. To replenish this loss and for other metabolic functions, an average person needs to drink about 2½ – 3 litres (8-10 glasses) of water/liquid a day; and more if you exercise, drink alcohol (it causes dehydration) or live in a hot climate to compensate for excessive sweating or for excess weight if you are obese. Water should be drunk slowly in sips (not gulped) at small regular intervals throughout the day and not in 2 or 3 sessions. Drink only minimal amount of water after 7 PM if you don’t want to disturb your sleep by rushing to the bathroom during the night.

8.21 One should not wait until feeling thirsty to drink water. By the time our body sends us the thirst cue, we are already on the pathway to dehydration. One way to

determine, if you are getting enough water is to check the colour of your urine. If it is colourless or light yellow then your water intake is sufficient. If it is medium or dark yellow, more water is required. One very important rule is not to drink water with meals. Drink water about one hour before and after meals. If drunk with meals, it dilutes and drowns your digestive juices/enzymes and only partial digestion takes place. Moreover, excess water taken with meals passes out of the stomach relatively quickly and carries the digestive juices with it and inevitably fermentation and putrefaction follows. Eating and drinking water together also leads to bloating.

8.22 Caution – For diabetics, who are taking anti-diuretic hormones (ADH), which prevent the body from losing water, the excess water cannot be excreted and the result is water intoxication, which produces symptoms ranging from mild headache to confusion, coma and seizures. These diabetics and people with kidney problems, or other conditions where fluid intake needs to be limited, should seek expert advice before trying any new diet, or changing eating and water drinking habits.

9. FOOD GROUPS FOR HEALTHY DIET

Wholegrains for Health

9.1 Wholegrains, with the husk removed, are the seeds of grasses like wheat, corn, rice, oats, barley, buckwheat, millets etc. Our ancestors relied heavily on wholegrains because they are excellent food for providing lot of carbohydrates for energy plus protein, fat, vitamins, minerals and fibre. The key vitamins and minerals in wholegrains are vitamin E, selenium, zinc, vitamins B including B6 and folic acid which are powerful antioxidants that help in prevention of several diseases, including heart disease. Wholegrains also contain iron, needed for haemoglobin formation. The benefits of wholegrains also come from their numerous non-nutrient components like lignans, tocotrienols, phenolic compounds, phytic acid, tannins and enzyme inhibitors, all of which are lost during the refining process.

9.2 Wholegrains contain three components: –
(i) Bran – Each seed is protected by an outer coating of bran which is rich in fibre.
(ii) Germ or Embryo – This is the tiny part that becomes a new plant if allowed to sprout. Germ is firmly attached to the bran and contains most of the nutrients including proteins, fat, vitamins and minerals. If the seed is broken open, the germ almost immediately turns rancid i.e. goes bad.
(iii) Endosperm – This is the largest part of the seed that feeds the embryo on germinating or sprouting. Endosperm is virtually 100% starchy carbohydrates.

9.3 Wholegrains and Blood Sugar – Wholegrains, being complex carbohydrates with low glycemic index, are digested very slowly, thereby maintaining healthy blood sugar levels. Unprocessed wholegrains cause blood sugar to rise gently, then drop back down slowly, providing a steady stream of energy over a long time. The many sugars in the fibre are so tightly bound together that they cannot be separated from this parent molecule and therefore cannot be absorbed in the small intestines. They bind to and delay absorption of sugars that are in the intestines at the same time, helps to prevent the steep rises in blood sugar levels that cause ageing and nerve damage.

9.4 Eat Wholegrains and Whole Foods – Nowhere in “Nature” do you find sugar or starch without fibre. Do your body a favour and eat mostly foods that have not been refined to remove the fibre and valuable nutrients. The fibre in wholegrains also promotes growth of friendly bacteria or probiotics. With an ever increasing upsurge of obesity, diabetes and heart disease, a diet rich in wholegrains is more important than ever. Children, as a matter of extreme urgency, too must be encouraged to eat wholegrain-based products. Whole foods must be introduced to them early in life as taste preferences are largely established in the first decade of life. If we don’t do this, fast food chains will keep on changing their taste buds to savour their unhealthy junk foods. Let us endeavour to put “Nature” back into our food. This is the only sensible salvation from disease. Healthy eating corrects most disease conditions.

Health Benefits of Sprouts

9.5 Sprouts are essentially young living plants germinated from say, nuts, seeds, wholegrains, beans, legumes as well as various grasses such as barley or wheat. Sprouts are considered “wonder foods” and “nutritional superstars”. They rank as the freshest and most nutritious of all vegetables available to the human diet. By a process of natural transmutation, sprouted food acquires vastly improved digestibility and nutritional qualities when compared to non-sprouted embryo from which it derives. There is an amazing increase in nutrients in sprouts when compared to their dried embryo. In the process of sprouting, the vitamins, minerals and protein increase substantially with some decrease in calories and carbohydrate content. For example in moong sprouts; calories decrease by 15%, carbohydrates decrease by 9%, protein increases by 30%, calcium by 34%, potassium by 80%, sodium by 69%, iron by 40%, phosphorus by 56%, vitamin A by 285%, thiamine or vitamin B1 by 208%, Niacin or vitamin B3 by 256%, riboflavin or vitamin B2 by 515% and an infinite increase in ascorbic acid or vitamin C.

9.6 Sprouts, therefore, contain a high concentrate of antioxidant nutrients that fight against the damage caused by free radicals. Sprouts are also packed with vitamins, minerals, enzymes and fibre as well as two anti-ageing constituents – RNA and DNA (nucleic acids) – that are only found in living cells. Sprouts supply food in predigested form, i.e. the food which has already been acted upon by the enzymes and made to digest easily. During sprouting, much of the starch is broken down into simple sugars such as glucose and sucrose by the action of the enzyme “amylase”. Proteins are converted into amino acids and amides. Fats and oils are converted into more simple fatty acids by the action of the enzyme “lipase”. Funnily, during sprouting, the grains/seeds lose their embarrassing gas producing quality!

9.7 Thus sprouts are extremely inexpensive, especially for poor people, method of obtaining a concentration of vitamins, minerals and enzymes. They have in them all the constituent nutrients of fruits and vegetables and are “live foods”. Eating sprouts is the safest and best way of getting the advantages of both fruits and vegetables without contamination and harmful insecticides/ pesticides, which are virtually eliminated in the sprouting process.

Health Benefits of Fruits and Vegetables

9.8 According to the World Health Organisation, “Health is more than the absence of disease – it is a state of optimal well-being”. Liberal intake of fruits and vegetables, enhances one’s sense of well-being while “junk food” makes one moody and downcast.

9.9 Fruits and vegetables are perhaps one of the few good things whose benefits are endorsed by conventional doctors and Naturo-Food Therapists alike. They are a powerhouse of nutrition, have few calories and almost no fat. Fruits and vegetables offer the body a relative cornucopia of substances known as “phytochemicals” or “phytonutrients”, enzymes, antioxidants, minerals, vitamins and fibre which have

considerable disease fighting potential. They also have a cleansing and detoxifying effect on the human digestive system.

9.10 Fruits and vegetables bring a lot of benefits including controlling blood pressure, lowering cholesterol, maintaining optimum body weight, preventing various types of cancer, avoiding diverticulitis, guard against muscular regeneration and cataract and above all improving heart health.

9.11 One of the best ways to increase body’s immunity and thereby avoid or fight disease and enhance your health is to include plenty of nutrient/antioxidant-rich fresh seasonal and regional fruits and raw or steamed vegetables in your diet. (Microwaving virtually eliminates all the antioxidants; pressure-cooking and boiling reduces them considerably while steaming preserves all intact). If one is unable to eat plenty of fruits and vegetables, the next best option is to drink their freshly squeezed juices or smoothies. However, remembering that juicing gets rid of fibre and some nutrients.

9.12 Fruits and vegetables with easy digestibility, are good for healthier skin, hair and eyes; heart health and better blood circulation and also good for the nervous and respiratory systems and excellent for tackling obesity.

9.13 Antioxidants vitamins A, C and E in fruits and vegetables mop-up excess “free radicals” that attack cells and tissues and are linked to heart disease and cancer. Fresh fruits and vegetables are loaded with potassium which is excellent for people with high blood pressure.

9.14 The alkaline salts present in fruits and vegetables neutralise most stomach acids and thus promote intestinal elimination of toxic wastes. The fibrous matter in fruits and vegetables helps reduce cholesterol and keeps the digestive track running smoothly.

9.15 As diuretics, the potassium, magnesium and sodium content in fruits and vegetables increases the frequency of urination and at the same time control its density, thus controlling water retention in the body.

9.16 With the consumption of fresh fruits and raw/steamed vegetables the elimination of toxins and cleansing capacity of 24-hour workers, namely liver, kidneys, lungs and the skin is greatly improved. Almost all the vital nutrients of fruits and vegetables are assimilated directly in the blood stream, thereby affording much needed rest to these digestive and assimilative organs.

Health Benefits of Nuts and Seeds

9.17 These should be included in your diet regularly. These contain high levels of essential fatty acids i.e. good mono-unsaturated and poly-unsaturated fats. When you eat these good fats in moderation, you won’t put on weight – they can even help you lose excess weight. Nuts and seeds contain a powerhouse of other nutrients also, especially the full profile of amino acids needed to form complete and digestible protein, plus vitamins A, B, C and E and a large number of minerals. Almonds, chestnuts, cashew nuts, brazil nuts, walnuts, pecans, sunflower seeds, flaxseeds, sesame seeds, are particularly beneficial. Nuts and seeds are so nutrient-dense that you don’t need to eat a lot of them – a handful a day or every other day, would more than do.

Miracle of Food Enzymes

9.18 Food enzymes – proteins that initiate biochemical reactions in the body in the same way as sparkplugs initiate combustion – that remain intact in raw foods are the life force of food that help the digestion process. Fruits, raw vegetables, sprouted grains/seeds all contain live food enzymes. We need an abundant supply of food enzymes to nourish our bodies, provide us with energy and balance our metabolism. Enzymes are released as soon as you begin to chew. These are the essential catalysts for all the chemical reactions in the body – digestion, immunity and all other metabolic and regenerative processes. Without enzymes the body lacks the digestive “spark plugs” to easily break down foods and you would simply cease to function or exist.

Probiotics for Life

9.19 Probiotics, a Greek word which means “for life”, are live microorganisms which have been used for centuries as natural components of foods to promote overall health and well-being. Our bodies have more than 100 trillion bacteria (called gut flora) comprising over 400 species and weighing more than a kilogram, both beneficial (that aid digestion, help in the absorption of nutrients and production of minerals and vitamins) and harmful ones (which cause illnesses). For healthy body, it is essential that beneficial bacteria are much more than harmful ones. Probiotics help good bacteria in the gut to grow and inhibit the growth of bad bacteria and other harmful organisms like yeasts and fungus, that can cause digestive and other problems. Among the most common of these beneficial bacteria are lactobacillus acidophilus and lactobacillus bifidus.

9.20 Probiotics are found in various foods such as yoghurt, fermented milk, cheese, butter milk, whey, kefir. Any foods where fermentation is part of the cooking procedure are rich sources of these beneficial bacteria such as idli, dhokla, khameeri roti (chappati made from fermented dough), vadas, uttpam, tofu. Soya yoghurts are usually enriched with probiotics. These precious bacteria are also found in sauerkraut and kimchee.

9.21 Probiotics are resistant to gastric, bile and pancreatic juices. Certain foods are prebiotic, which means they contain polymers of fructose, which stimulate the growth of probiotic bacteria. Examples are: high-fibre foods like wholegrains, onions, honey, beer, maple sugar, unrefined (whole) wheat and barley, oats, rye, beans, chickpeas, flaxseeds, fenugreek seeds, sunflower seeds, isabogol, green leafy vegetables, leeks, chicory, asparagus, tomatoes, carrots, bananas, berries and citrus fruits. Note: Excessive intake of refined, fried, sugary processed foods suppresses the growth of good bacteria and allows unfriendly ones to grow.

9.22 Probiotics increase secretion of immunoglobulin, a disease-fighting immune enzyme found in the intestines which boosts and stabilises the role of the immune system. Friendly bacteria in probiotics have been associated with anti-carcinogenic effects. It has been demonstrated that probiotics inhibit the growth of colon cancer cells. Their effect on the digestion and facilitation of bowel movements also lowers the risk of colon cancer by reducing the time the intestines are exposed to carcinogenic substances in food. Chapaties made with fermented whole wheat dough contain a compound called MPG which may slow or even stop the growth of cancer.

9.23 In addition to anti-carcinogenic effects of probiotics, they have been known to protect from intestinal tract infections like candida and helicobacter pylori (the bacteria which is linked to peptic ulcers) and other gastrointestinal problems like colitis, inflammatory bowel disease. Probiotics help in cardiovascular health by lowering triglycerides, LDL (bad) cholesterol and reducing inflammation. They give protection from autoimmune diseases, allergies, rheumatoid arthritis, psoriasis and are good for skin and hair.

9.24 Probiotics improve digestion, reduce bloating and flatulence, help maintain alkaline/acidic balance, reduce lactose intolerance, improve resistance to infection, accelerate recovery from acute diarrhoea, reduce symptoms of irritable bowel syndrome (IBS) and regulate side effects of antibiotic therapy.

Fibre (Roughage) for Good Health

9.25 Dietary fibre, also called roughage, is found in most “whole” plant foods such as grains, pulses, legumes, fruits and vegetables. Meat, fish, poultry, dairy products and refined food products do not have any fibre. Fibre, which does not provide energy (calories), is made up of the indigestible parts of the substances, usually present in the cell walls that give plants their structure and form, which pass almost unchanged through the stomach and intestines.

9.26 Types of Fibre – Fibre is actually made up of six different types which are divided broadly into two types: soluble and insoluble, and we need to eat both as part of our daily diets, but for different reasons. Most plant foods contain a mixture of both types: –
(i) Soluble Fibre – Soluble fibre, found mainly in plant cells, includes pectins, gums and mucilage. Soluble fibre dissolves easily in water and becomes a soft gel in your intestines. It sops cholesterol and guards against heart and gall bladder diseases and constipation. Good sources of soluble fibre include fruits (apples, guavas, grapes, bananas, apricots, plums, berries, oranges, peaches), vegetables (cabbage, leafy greens carrots, okra/lady finger, green beans), oats, rye, barley, seed husks, flaxseed (alsi), dried beans, lentils, peas, fenugreek (methi), soya milk and soya products.
(ii) Insoluble Fibre – Insoluble fibre made up of structural part of plant cell walls includes cellulose, hemi-cellular and lignin. Insoluble fibre, as the name implies, remains unchanged, fills you up and it speeds the transit of food through the digestive system to elimination. Thus it guards against diseases of the digestive and waste tract,

such as colon cancer, haemorrhoids, diverticulitis, varicose veins and constipation. Good sources of insoluble fibre include fruits (bananas, apples, peaches, pears, strawberries, blue and purple berries); vegetables (leafy greens, cabbage, green beans, carrots, tomatoes, potatoes); wholegrains, wheat, corn and brown rice; millets; pulses; nuts; seeds, dried beans; peas.

9.27 How much Fibre? – An average adult person should consume about 30-40 grams of total fibre daily. For children over 2 years, the recommended intake is age + 5 grams. A daily intake of more than 30 grams can easily be achieved if you eat wholegrains, fruits, vegetables, nuts and seeds. However, don’t consume more than 40 grams daily as this decreases absorption of some important minerals such as iron, zinc and calcium. Remember to drink plenty of water or the fibre may cause an intestinal blockage and constipation instead of relieving it. Also adding too much fibre to your diet too quickly can cause unpleasant effects like gas (flatulence), bloating, abdominal cramps and diarrhoea. Your best bet is to increase fibre intake (i.e. if you are not eating enough already) gradually over a period of time (say 3-4 weeks) to avoid abdominal problems.

9.28 Health Benefits of Fibre – Dietary fibre plays an important role in keeping you healthy and protecting against many diseases. If you eat lots of fruits, vegetables and wholegrains, you will get all the fibre you need and all the benefits of fibre. Additionally, you get most of the nutrients, such as vitamins, minerals, proteins and fat, which are firmly attached to bran fibre of whole foods. Thus, fibre is considered to be far more beneficial if it is consumed as an integral part of Nature’s nutritious package i.e. whole foods, rather than as bran cereals, bran supplements or fibre containing drinks promoted by profit hungry companies. The main role of fibre is adding bulk to the diet to assist digestion, assimilation and elimination and help prevent many chronic problems.

9.29 Natural fibre-rich foods are almost always low in fat and rich in vitamins, minerals and healthful plant compounds. In any case, a high fibre content of whole foods earns a “gold star” for any food. The optimal amount of fibre from whole foods in your diet has many health benefits. The benefits include weight control, digestive health and mobility, the prevention of some health conditions and improving the nutritional status of the body. Certain kinds of fibre known as prebiotics encourage the growth of healthy bacteria that populate the gut. This not only helps protect the gut from harmful bacteria and other organisms but can improve nutritional status, since the “healthy” bacteria in the bowel can make B-vitamins and vitamin K. They also aid the absorption of calcium and vitamin K – essential for healthy bones. Prebiotic fibre is found in whole wheat, lentils, peas, beans and oats, onions, leaks and artichoke.

9.30 Dietary fibre from whole foods plays an important role in keeping one healthy and in protecting against diabetes, heart diseases and cancers. Bumping up the fibre intake in your diet can help you avoid the following ailments or deal with them in a healthy way: –

• Fibre Tackles Obesity – Insoluble fibre increases the bulk by soaking up water and soluble fibre mixes with the liquid in the stomach to form a gelatinous mass that reduces appetite and you eat less. Fibre-rich diet of complex carbohydrates with low glycemic index whole foods is processed more slowly which promotes satiety for longer and exhausts hunger. Just be sure to drink plenty of water if you eat fibre-rich whole food diet. What is more, the dietary fibre (soluble and insoluble) is not digested by the gut, so it adds only negligible calories. Thus, eating fibre-rich fruits, vegetables and wholegrains can be a big step in taking off extra weight and in abating and controlling obesity.
• Fibre clobbers Cholesterol and keeps Cardiovascular Diseases at Bay – This benefit comes from soluble fibre. Studies show that regular intake of foods high in soluble fibre – such as oats, beans and soyabeans – can reduce blood cholesterol levels by blocking its absorption. The soluble fibre, particularly beta-glucon fibre in oats, works by binding digestive bile acids; which are made from cholesterol and shunting them out of the body before they can be recycled. So the body forces the liver to produce more bile acids for digestion, and to do so it turns to cholesterol in the blood. As bile acids are eliminated, and more cholesterol is used up, it leads to a gradual drop in the cholesterol levels in the blood. Fermentation of the soluble fibre during digestion creates chemicals that may further slow the liver’s production of cholesterol itself. Cereal soluble fibre seems to be more protective against coronary heart disease than the soluble fibre from fruits and vegetables. The good news is that nearly all of the total cholesterol reduction through the consumption of soluble fibre, comes from the bad LDL cholesterol and not the good HDL cholesterol. This means an even better ratio between total cholesterol and HDL, ensuring increased protection against cardiovascular diseases. Even an extra 5 grams of soluble fibre a day for persons not consuming sufficient fibre, lowers the total cholesterol level by 8 points meaning a 12% lower risk of heart attack.
• Defeats Diabetes – Numerous studies have linked fibre, especially the soluble variety, intake to reduced risk of insulin resistance and type-II diabetes. High fibre foods take a long time to digest, thereby helping to delay the absorption of glucose in the small intestine and also slowing the rate of glucose uptake from the small intestine. This means the sugars from the high fibre foods are released slowly into the bloodstream, need less insulin, prevent sharp rises and falls in blood sugar levels and ensure that you have plenty of energy throughout the day. A high fibre, low fat diet is good for the lipid profile and lowers blood sugar and blood cholesterol by an average of 32%.
• Busts Blood Pressure – Researchers have concluded that consumption of 25-30 grams of total fibre everyday lowers both the systolic and diastolic blood pressure, thus reducing the risk of heart attack and stroke.
• Prevents Colon and Rectal Cancers – High fibre (especially insoluble variety) diet defends against colon and rectal cancers in two ways. Firstly, the more bulky, fibre rich foods people eat, the less unhealthy fat they consume. More animal fat in diet causes higher incidence of bowel cancer. Secondly, a healthy portion of fibre dilutes and speeds cancer causing compounds and toxins out of the digestive system more quickly – before they have a chance to make trouble to the colon walls. There is also evidence that healthy gut flora, encouraged by prebiotic fibre, helps protect against bowel and some other cancers – this may be linked to the production of butyric acid in a healthy gut which has been shown to lower the incidence of cancer cell growth. Fibre is known to reduce bile acids in the intestines, as well as certain bacterial enzymes, both of which are possible cancer promoters.

• Prevents Constipation and related Diseases – Constipation is the most common gastrointestinal chronic ailment of particular concern to the middle-aged and the elderly, which may lead to severe conditions like high blood pressure, cancers of colon, stomach, pancreas and breast and prostrate. Gastrointestinal tract is highly sensitive to dietary fibre. Fibre, especially insoluble, adds bulk to your stool by absorbing water in the intestines and making it soft to speed the transit time of undigested wastes and toxins through your lower intestines. This rapid passage prevents constipation, irritable bowel syndrome and other digestive problems. Lack of fibre causes the stool to become small, hard and difficult to eliminate without the intense straining that can cause ailments such as haemorrhoids, diverticulitis, diverticulosis and varicose veins. It is considered that fibre is also a protector against other conditions like gall bladder disease, osteoporosis, hiatal hernia, appendicitis.
• Prevents Hormone Imbalance – Fibre helps to normalise oestrogen levels during menopause and assists in the detoxification of used hormones via the bowel.

Cardiovascular Benefits of Mediterranean Diet

9.31 Over the years many studies have revealed that a Mediterranean-style diet rich in fruits, vegetables, salads, wholegrains, legumes, nuts/seeds along with low to moderate amounts of olive oil, red wine and low-fat dairy has impressive cardiovascular effect in reducing the incidence of heart attack, heart failure and stroke. There is also evidence that a Mediterranean diet may be more effective than a low-fat diet in bringing about long term healthy changes to cardiovascular risk factors, e.g. raised cholesterol and blood pressure levels.

9.32 The research findings published in the journal Proceedings of the National Academy of Sciences (reported in HT City supplement dated 27.05.2014 of newspaper Hindustan Times) state that the secret to the Mediterranean diet may be in the salad. Unsaturated fats, like those in olive oil, eaten along with leafy greens and other vegetables create a certain kind of fatty acid that lowers blood pressure. These nitro-fatty acids are formed when you consume spinach, celery and carrots that are filled with nitrites and nitrates; along with avocados, nuts and olive oil that contain healthy fats.

Heart Healthy Carminative and Digestive Herbs and Spices

9.33 Herbs and Spices are one of the essential ingredients of Indian traditional food. These also make food heart-healthy when they replace salt, sugar and transfats. They are also rich source of antioxidants which help our body to fight against diseases including cancer and heart diseases. It has been observed by scientists that people who consume regular amounts of antioxidants are protected from ageing, diabetes, high blood pressure and heart disease. The beneficial herbs and spices include

turmeric, ginger, garlic, onion, green chillies, black pepper, nutmeg, thyme (ajwain), basil, mint, cardamom, coriander, cinnamon, cumin, oregano, tamarind, parsley, sage, rosemary, caraway.

Clot-busting Foods

9.34 Correct food intake can help keep the arteries clean, elastic and free of hazardous clots. Intake of healthy food does this by preventing cholesterol build-up (if it is already high it can lower it) and by keeping the blood thin and clot-free. Your diet should include foods (especially if you already have a heart disease) that help fight blood clots such as garlic, ginger, turmeric, raw onions, green chillies, broccoli, green tea, flaxseeds, black mushrooms and oily fish like salmon, tuna, mackerel and sardines. All these clot-bursting foods function on the common principle that they tend to thin the blood by suppressing platelet clumping, depress fibrinogen levels (high blood levels of fibrinogen is a predictor of heart disease) and improve clot-dissolving activity. The anti-clotting effect happens within 3 to 4 hours of eating, these foods. Therefore, when such foods are eaten regularly in small quantities they can have a powerful pharmacological effect on blood clots and avert heart attacks. Notes: (i) Eat half a raw onion as part of the salad with every meal; (ii) Eat two cloves of chopped raw garlic every day; (iii) Eat half inch piece of ginger everyday with salad once a day; (iv) Consume two tablespoons of flaxseeds (alsi) powder rich in Omega-3 beneficial fats once a day; (v) Eat 250 grams of steamed or baked oily fish 2 to 3 times a week – again rich in Omega-3 fats.

10. SOME HEART HEALTHY NATURAL FOODS

Fruits and Vegetables

10.1 Apples – Our forefathers had rightly adopted the maxim, “an apple a day keeps the doctor away.” Apples are packed with nutrients (antioxidants, vitamins and minerals), complex carbohydrates, fibre (soluble and insoluble), water and a burst of flavour. Apples are replete with iron, calcium, arsenic, phosphorus and small amounts of potassium, magnesium, boron, and vitamins A, C, E, B-complex and folate. Flavonoid-rich apples inhibit the kinds of cellular activities that lead to the development of chronic diseases. The antioxidants, called polyphenols, in apples are the same that are found in red wine, berries and dark chocolate. Phytonutrients and fibre present in the apples reduce blood cholesterol by preventing oxidation of the bad LDL cholesterol, improve bowel function, reduce risk of heart disease, stroke, prostate cancer, Type-II diabetes and asthma. It is the magnesium and potassium content of apples that help regulate your blood pressure and keep your heart beating steadily. It is the flavonoid quercetin, a naturally occurring antioxidant, that protects your artery walls from damage and keeps your blood flowing smoothly. Quercetin has also been found to have anti-cancer property and anti-inflammatory property to aid arthritis sufferers. Another active medicinal ingredient, pectin, in apples aids detoxification by supplying the galacturonic acid needed for elimination of certain harmful substances. The malic acid in apples is beneficial to the brain, liver and bowels. The acid of the apples also exerts an antiseptic influence upon the germs present in the mouth and teeth when it is thoroughly chewed. Natural nutrients in apples can increase lung power and can reduce the risk of respiratory diseases. The essential trace element boron in apples has been shown to strengthen bones – a good defence against osteoporosis. Apples are also found to play a role in inhibiting ageing-related problems, preventing wrinkles and promoting hair health and growth. Eating nutritious, fibre-rich and low calories apple snack makes you feel full longer and keeps you away from bingeing, so if you are watching your weight as part of a defence against obesity, diabetes or heart disease, make apples a part of your diet every day. Thus, an apple a day just might keep the doctor away!

10.2 Blueberries – Packed with antioxidant phytonutrients called anthocyanins, blueberries neutralise free radical damage to the collagen matrix (the ground substance of all body tissues) of cells and tissues that can lead to heart disease, cancer, cataracts, glaucoma, varicose veins and haemorrhoids. Anthocyanins, the blue-red pigments found in blueberries, improve the integrity of support structures in veins and entire vascular system. While red wine is touted as cardioprotective since it is also a good source of anthocyanins, a recent study found that blueberries deliver 38% more of these free radical fighters. Blueberries help protect the brain from oxidative stress and damage after a stroke. Blueberries are said to have more antioxidants than any other fruit and vegetable and are rich in vitamins C and E that feed the brain. The compound pterostilbene is as good at lowering blood cholesterol as the commercial drug ciprofibrate.

10.3 An overwhelming body of research has now firmly established that dietary intake of berry fruits has beneficial impact on human health and disease prevention. As a

result there has been surge in the consumption of berry fruits such as blueberries, raspberries, gooseberries, strawberries, blackberries, cranberries, gojiberries and several others.

10.4 Broccoli – It might not be the sexiest food in the world but scientists agree that broccoli is one of the healthiest things you can eat. Broccoli belongs to brassica family which contains powerful cancer and disease fighting plant chemicals known as phytochemicals, like glucosinolates, sulforaphane (sulphur compounds), carotenoids and flavonoids. The fibre-rich wonder vegetable contains powerful antioxidant vitamins A and C, folic acid, vitamin K, B complex vitamins like B2 (riboflavin), B3 (niacin) and B6 (pyridoxine), potassium, calcium, selenium and iron. Broccoli increases immunity, gets rid of toxins, reduces blood cholesterol levels, controls cardiovascular diseases, Alzheimer’s disease, diabetes, arthritis, acidity and can reverse signs of ageing.

10.5 Dark Green Leafy Vegetables – These are packed with nourishing vitamins, minerals and phytochemicals and are very good for your heart health. These contain high levels of iron, riboflavin, niacin, folate, vitamins B6, B12, C and K nutrients that help people against cancer and heart disease. Good sources include watercress, leaf lettuce, spinach, turnip/beet/radish leaves, mustard green, bathu, amaranth (chulai), kale, parsley, chard, broccoli, cabbage, fenugreek (methi). They also contain a lot of fibre which helps lower LDL cholesterol levels and aids elimination process.

10.6 Grapes – Antioxidants, minerals, vitamins and flavonoids in grapes especially red, boost immunity and keep cardio and cancer problems at bay. Vitamins and minerals in grapes include vitamin A, vitamin C, vitamin K, folate, boron, calcium, magnesium, potassium, manganese, iron, phosphorus and selenium. Grapes protect the heart and blood vessels against oxidative tissue damage as they contain the disease-fighting antioxidant flavonoids (each tiny grape may hold more than 1,000 different flavonoids). The flavonoids compounds quercitin and resveratrol in the skin of red grapes appear to decrease the risk of heart diseases by (i) reducing platelet clumping and harmful blood clots and by (ii) protecting LDL bad cholesterol from free radicals damage that initiates LDL’s artery damaging action. A compound called pterostilbene reduces cholesterol and triglycerides. Grapes also boost bone health and aid in cancer and constipation.

10.7 Pomegranate – It is one of the earliest five domesticated crops along with olives, grapes, figs and dates. Pomegranate is known to be a popular super-food because it is packed with antioxidants including anthocyanins and ellagic acid, vitamins A, C, E and B-complex, minerals like iron, zinc, magnesium, potassium, calcium, chlorine, copper and phosphorus. Modern studies have shown that just about 60 ml of pomegranate juice daily keeps the arteries clean and cholesterol levels healthy, reducing LDL (bad) and increasing good HDL cholesterol. As a result pomegranate juice has been found to slow down heart muscle damage and prevent heart attack and stroke risk. Pomegranates not only maintain a healthy heart but can even reverse plaque build up. This definitely is something that no drug available today is capable of. Pomegranates

also reduce high blood pressure and are good for diabetics. Pomegranates are anti-inflammatory and anti-cancer.

10.8 The polyphenols in pomegranates prevent arteries from hardening, help burn fat and increase blood flow. The antioxidant effect of polyphenols is three times that of green tea. Pomegranate juice, like aspirin, can help keep blood platelets from clumping together to form unwanted clots.

10.9 Spinach – Historically, spinach was cultivated by the Greeks and Romans before the Christian era. It is one of the most nutrient-rich super-vegetable you can eat for heart and general health. Spinach is a rich source of plant-based Omega-3 fatty acid, folate, vitamin C, carotenoid (converts to vitamin A) which help reduce cholesterol and the risk of heart disease, stroke and osteoporosis. Spinach is packed with lutein, a compound that fights age-related macular degeneration. It is an excellent source of manganese that helps lower high blood pressure and protects against heart disease. It is chock-full of vitamin K, known for preventing blood to clot and promoting bone health. Note: Spinach, although low in calories, is high in oxalates, thus should not be eaten more than twice a week.

10.10 Tomatoes – Botanically a fruit, they are excellent source of helpful nutrients. A cupful of fresh tomatoes will provide daily value of vitamin C (57%), vitamin A (23%), fibre (8%), potassium (11.5%), vitamin B3-niacin (5.6%), folate (7%) and vitamin K (13.5%). Tomatoes also contain calcium, phosphorus, magnesium, sodium, chlorine, sulphur and vitamin E. Cooked and processed tomatoes are just as beneficial as fresh ones. Vitamin B6, niacin, potassium and folate are abundant in tomatoes and are potent protectors of heart disease. Loaded with the antioxidant lycopene, tomatoes and cooked tomato products pack a health punch. Lycopene can lower bad cholesterol and also your blood pressure. Notes: (i) Roots and leaves of tomatoes are poisonous. (ii) Solanine in green tomatoes can trigger migraine. (iii) Because of high oxalic and purine content of tomatoes, their intake should be restricted by those with a tendency towards renal stones or those suffering from gout or elevated uric acid. (iv) Lycopene found in the cell walls of tomato is fully released as also better absorbed by the body by cooking it in a bit of oil.

Nuts and Seeds

10.11 Almonds – Most people avoid almonds because of their high fat content, but fat in almonds is healthy and a good source of monounsaturated variety and Omega-3 essential fatty acids that protects against heart diseases, diabetes and other lifestyle diseases and promotes overall wellness. Almonds are loaded with vitamin E, magnesium and potassium and are also high in fibre. The high level of magnesium in almonds has a positive effect on our arteries and veins. Potassium in almonds helps the body to maintain a normal blood pressure and protects against hardening of the arteries. The high amount of vitamin E in almonds can decrease the risk for heart disease. Eating almonds consistently lowers total and LDL cholesterol respectively by 4-5 percent.

10.12 Fenugreek Seeds (Methi) – These are a natural source of iron, calcium, silicon, sodium, vitamins A, B, C, nicotinic acid, Omega-3 fatty acids and volatile oils. Fenugreek seeds powder has been known to lower levels of serum lipids such as total and LDL cholesterol and triglycerides. Phytochemical (saponins) in fenugreek reportedly aids in glucose and cholesterol metabolism and cancer protection. Fenugreek’s anti-inflammatory action prevents narrowing of arteries thereby reducing the risk of heart ailments. Anti-diabetic and cholesterol lowering properties are also attributed to Fenugreek’s dietary fibre constituent. Divided doses of 20-25 grams of fenugreek seeds per day appears to be beneficial for overall heart health. Seeds can be mixed into chapaties, brown rice, dal, vegetable, curd or as sprouts on their own or in salads.

10.13 Flaxseeds (Alsi) – It is the richest vegetarian source of alpha linolenic acid (ALA), which gets converted to Omega-3 essential fatty acid in the body. These fats are excellent protectors of the cardiovascular system. They help thin the blood, lower cholesterol and reduce blood pressure. Flaxseeds are high in fibre (37%), protein (37%), calcium, magnesium, thiamin, riboflavin, lignans and ALA which are heart tonics. Eat 1-2 tablespoons of freshly ground flaxseeds a day to keep the heart healthy.

10.14 Walnuts – These nuts are rich in Omega-3 essential fatty acids, which help increase good cholesterol. The Omega-3 found in walnuts helps to prevent irregular heart rhythms and blood clots. Omega-3 also helps reduce LDL (bad) and total cholesterol levels. Eating a handful of walnuts can reduce your total cholesterol level by 12 percent and LDL cholesterol level by 16 percent and reduce inflammation in the arteries of the heart. The cholesterol lowering ability of walnuts is also due to many powerful antioxidants, including ellagic and gallic acids plus antioxidant phenols and vitamin E found in this nut.

Wholegrains

10.15 Bengal Gram (Black Chana) – Also known as chick peas is rich in phytoestrogens that may reduce the risk of heart disease by lowering blood levels of the fats, LDL cholesterol and triglycerides. Their high content of vitamins and zinc boosts the immune system and significant amounts of magnesium and folate are heart friendly. Their high fibre content prevents blood sugar levels from rising too rapidly after a meal, making these an especially good choice for diabetics. Consuming 30-50 grams of Bengal gram (preferably sprouted) a day may lower the heart attack risk by about 24%. Those suffering from coronary artery disease should regularly consume a bowlful of sprouted and steamed black chana tossed with green salad and a teaspoonful of olive or rice bran oil as dressing.

10.16 Oats – Oats, a fibre-rich food with antibacterial and antioxidant capabilities, is packed with protein, iron, vitamin E, magnesium, selenium, zinc, potassium, folate and Omega-3 which reduce your cholesterol levels and maintain healthy arteries, boosts immunity, stabilises blood sugar and helps body to burn fat. Oats contain a soluble

fibre, beta-glucon, which on digestion acts as a sponge to take up cholesterol and remove it from the system. Eating about one medium bowl of cooked oatmeal a day can reduce bad LDL cholesterol levels by 23%.

10.17 Soyabeans – Research suggests that soya may help reduce total cholesterol and LDL and prevent plaque build-up in the arteries, thus cutting the risk of heart attack and stroke. They are also good source of vitamin E that prevents oxidation of LDL cholesterol. About 25-50 grams of soya a day lowers the bad cholesterol by about 12% and reduces heart attack and stroke risk.

Herbs and Spices

10.18 Cocoa – With a cocoa content of 70% or above dark chocolate is known to contain high quantities of antioxidants called flavanols which can reduce blood pressure, prevent the build-up of plaque and hardening of arteries and improve blood flow. Cocoa also improves the immune system and contains cancer-fighting enzymes. So eating and drinking cocoa can significantly reduce the risk of cardiovascular problems.

10.19 Garlic – The believers of garlic’s medicinal cult say that 2 or 3 cloves of fresh garlic a day will cure everything from common cold to high blood pressure, heart disease, impotence to plague! Garlic, containing more than 100 biological useful chemicals has been used for medicinal purposes in all ancient cultures since 3,000 BC. The garlic’s sulphur containing compounds, like allicin, allin, cyeroalin and diallyldisulphide, which are responsible for its strong odour, are the source of its medicinal strength. Ayurveda describes garlic as a digestive, carminative, cardiac stimulant, expectorant, diuretic, analgesic, anti-arthritic, anti-ageing, anti-clotting, anti-flatulent, liver protective, antiseptic (defeats bacterial, fungal and viral infections), antioxidant and an aphrodisiac (libido enhancing) agent.

10.20 Nutritionally garlic contains amino-acids, minerals like sulphur, phosphorus, selenium, calcium, potassium, germanium, zinc and manganese and vitamins like A, B1, B2, B6, C and niacin. Antioxidant property of garlic helps boost immune system by increasing natural killer white blood cells.

10.21 A number of studies have shown that garlic protects heart health. Even regular consumption of 2-3 garlic cloves a day can reduce the risk of heart attack by 24%. Compounds in garlic relax and enlarge blood vessels, preventing coronary artery calcification, thinning the blood and preventing the formation of atherosclerotic plaques. Garlic prevents blood from being overly sticky, helps lower blood pressure and blood sugar, decreases LDL cholesterol and increases good cholesterol. It also lowers high blood levels of homocysteine which is a major risk factor for heart disease. Garlic helps prevention of blood clots formation thereby reducing possibility of strokes and thrombosis.

10.22 Notes: (i) To maximise garlic’s medicinal power, chop or crush cloves of garlic and leave for 10-15 minutes before taking or using it in cooking. This allows active molecules like allicin and its potent derivatives to be fully activated and are more easily assimilated if they are also dissolved in a little oil like olive or canola oil. (ii) Though acute toxicity of garlic is rare, its reported adverse effects include heartburn, abdominal pain, dermatitis, urticaria, skin blisters, fever and headache; but most of these side effects gradually disappear on their own once the use of garlic is stopped.

10.23 Ginger – The documented evidence of health benefits of ginger go back 2,500 years and are as prolific as its culinary uses. Pungent compounds known as gingerols, turpines, shogoals and zingerone in ginger have numerous medicinal values. Ginger acts as a powerful anti-inflammatory and antioxidant agent which makes it useful in heart disease, diabetes and cancer. Ginger is known to contain chemicals that work even better than non-steroidal anti-inflammatory drugs (NSAID) like ibuprofen and aspirin. Additionally ginger is anti-bacterial, is anti-clotting as it reduces the stickiness of blood platelets, promotes circulation, helps lower cholesterol levels and prevents LDL cholesterol oxidation. Note: Those taking anti-clotting medicines should consult their health professional if they are taking more than 6 grams of ginger daily.

10.24 Green Tea – Both green and black teas are made from the leaves of the same bush – ”Camellia Sinensis” discovered about 5,000 years ago by a Chinese Emperor. Unlike black tea which is fermented, tender green tea leaves are steamed and dried soon after picking. Steaming preserves antioxidants like polyphenols and tannins while destroying enzymes so that other healthy chemicals are not oxidised. On the other hand, the fermentation process used in making black tea destroys most of the biologically active polyphenols and tannins of the fresh leaves. Scientists believe that green tea antioxidants are more powerful than those found in most fruits and vegetables – there is more than twice the antioxidant power in a cup of green tea than there is in an apple. Green tea contains B-vitamins and vitamin C, potassium, manganese, niacin and folic acid. Green Tea is so rich in vitamin C that the quantity of this precious nutrient in a cup of tea exceeds that contained in a cup of orange juice.

10.25 Polyphenols in green tea, like other antioxidants, help protect cells from the normal, but damaging, physiological process known as “oxidative stress”. Although oxygen is vital to life, it is also incorporated into reactive substances called “free radicals”. These can damage the cells in our body and have been implicated in the slow chain reaction of damage leading to many diseases.

10.26 Green tea can offer you protection against diseases like heart disease and strokes (amino acids, thiamine in green tea help keep blood less sticky, so it can move smoothly through the arteries), cancers, osteoporosis, Alzheimer’s, rheumatoid arthritis, diabetes, liver damage, high levels of blood pressure and cholesterol. Scientists have established that green tea contains a powerful antioxidant epigallocatechin gallate (EGCG), 3-4 times more powerful than in black tea that has the ability to neutralise free radicals. This is hundred times more effective than vitamin C and 25 times better than

vitamin E at protecting cells from damage related to cancers and other ailments. EGCG kills cancer cells without harming healthy tissue. It has also been effective in lowering LDL bad cholesterol levels, and inhibiting abnormal formation of blood clots. Green tea helps in reducing blood pressure and lowering blood sugar levels. Polyphenols and polysaccharides are the two main antioxidants effective in lowering blood sugar.

10.27 As if green tea wasn’t busy saving the world from diseases, it can help you to lose weight too. Green tea is known to boost metabolism meaning you burn calories faster. It also helps fat oxidation and inhibits fat absorption and helps glucose regulation. Catechins in green tea help inhibit the movement of glucose into the cells.

10.28 Onion – Grown for more than 5,000 years, onion is a great garnishing ingredient to spice up dishes. But did you know that it also has medicinal values and health benefits. Onion, like garlic, is a member of the allium family and both are rich in sulphur containing compounds that are responsible for their pungent odour and for many of the health promoting aspects. Onions contain allyprophyldisulphide that can induce the enzymes to detoxify cancer causing agents.

10.29 Chemically onions have carbohydrates, proteins, vitamins such as A, B group, C and folic acid, minerals viz. iron, calcium, potassium and trace mineral chromium. They also contain numerous flavonoids, notably a potent antioxidant quercitin. Onions are carminative, digestive, expectorant, diuretic, aphrodisiac, anti-ageing, anti-inflammatory, anti-allergic, anti-arthritic, anti-bacterial, anti-fungal, anti-clotting (blood thinner) and anti-flatulent.

10.30 Onions are good for liver disorders and blood detoxification, they lower blood sugar and cholesterol levels and promote heart health, help lower blood pressure, cure gastrointestinal disorders, help ease asthma and breathing (respiratory) problems, strengthen bones. Onion juice is helpful in subsiding pain, inflammation and oedema. It has been observed that eating only half a raw onion a day raises HDL good cholesterol by about 25% in many people. Note: The therapeutic dose of onion juice is 10 to 30 ml whereas raw onions should not be consumed more than 100 grams a day. Excessive consumption of onions can cause symptoms like acidity, belching, nausea and headache. Taking pomegranate juice works as an antidote in such cases.

10.31 Psyllium Husk (Isabgol) – Psyllium, rich in phytochemicals (beta-sitosterol) helps lower total and LDL (bad) cholesterol, triglycerides, reduces blood sugar levels and risk of colon cancer, aids constipation, cuts heart attack risk by 30%. A new study from the Robert Wood Medical School in New Jersey found that when people taking a low-dose of statin drug to lower their cholesterol added psyllium to that regimen, their LDL dropped an additional 6%. In fact adding psyllium was as effective as doubling the dose of the statin. A dose of 10-15 grams of psyllium (3-4 teaspoonful) seems to be most acceptable when divided over the day.

10.32 Turmeric – It is one of the most common household spice with not only culinary properties but also with medicinal properties which has since ages been used in Ayurveda medicine. The principal molecule for its curative properties is curcumin, a phenolic compound, which is 10% by weight of turmeric and gives its characteristic yellow colour. The powerful antioxidant properties of curcumin help prevent free radicals damage and cardiovascular diseases and quell the action of carcinogens and blocks free radicals, thereby reducing the risk of body’s cells turning cancerous. In addition turmeric has anti-inflammatory, anti-clogging, anti-arthritic, anti-microbial, antiseptic, anti-fungal, anti-viral, wormicidal, anti-allergic and anti-flatulent properties. Turmeric also stimulates the immune system cells and suppresses autoimmune ailments, protects the liver, promotes digestion, purifies blood, lowers cholesterol, triglycerides and blood sugar levels, heals wounds and skin problems and relieves pain. Nutritionally benefits of turmeric include calcium, iron, folic acid, betacarotene and vitamin C. To be assimilated in the body turmeric must be mixed with black pepper. Note: Mix a quarter of a teaspoon of freshly ground turmeric powder with a generous pinch of freshly ground black pepper and a few drops of olive or canola or preferably flaxseed oil; and take it with warm water. This mixture can also be added to vegetables, soups and salad dressings.

Oily Fish

10.33 Oily fish, also called fatty fish, is a wonderful source of antioxidants and essential minerals and vitamins. It contains vitamins A, B group including B12 and niacin and D; and minerals like iodine, iron, zinc, copper, cobalt, fluorine, chlorine, calcium, magnesium, phosphorus and fluoride. Fatty fish include salmon, mackerel, sardines, herring, trout and tuna. Common Indian varieties include hilsa, singhara, katla, puruva and seer.

10.34 Fatty fish is an excellent source of fatty acids Omega-3, eicosapentaenoic (EPA) and docosahexaenoic (DHA), something your body needs but can’t make by itself. You can only get these essential fatty acids in food, along with equally important Omega-6 fatty acid. Nutritionists now know that a balance (more of Omega-3 and less of Omega-6) of these two fatty acids can protect you from arthrosclerosis, heart disease, arthritis, mental illness, cold and respiratory infections, cancers and a host of other problems. These fatty acids can support your immune system, slow kidney disease, boost your memory and reduce blood pressure. An added bonus of eating fatty fish is healthier looking skin.

10.35 The antioxidant powers of fatty fish come from a substance called astaxanthin which hunts down and destroys free radicals that might damage cells in your body. Studies show that fatty fish oil reduces cholesterol and triglycerides levels, increases HDL good cholesterol, keeps your blood from sticking together and veins open and helps your heart beat regularly, thereby preventing heart attacks and strokes. You should eat 2-3 fatty fish meals every week. Healthy ways to cook and enjoy fish include steaming, poaching, baking, grilling but not deep frying.

ANNEX

DIET AND LIFESTYLE GUIDELINES FOR A HEALTHY & DISEASE-FREE LIFE

There is no “best” or “ideal” diet and no “good or “bad” foods so long as you stick to natural sources and adopt an active and healthy lifestyle. Moderation, variety and balance are the keys to healthy eating. Also, food is more than the nutrition it provides – it is also a part of the way we enjoy and celebrate life. The following Guidelines have been prepared accordingly:-

DIET GUIDELINES

(i) Cultivate Healthy Eating with Natural Foods – Discard unhealthy eating habits. Fortify your immune system by consuming Natural Foods and by doing regular physical exercise.
(ii) You are What You Eat – Don’t live to eat but eat to live a disease-free life as ordained by NATURE. Let food be thy medicine as ordained 3,000 years ago by Hippocrates, father of modern medicine.
(iii) Look after Your Digestive System – Eat less in moderation and more often i.e. have 7-8 small nutritious meals and snacks (say every 2-2½ hours) instead of 2-3 large heavy meals a day. Don’t ever overeat and chew the food to a creamy state with digestive saliva containing enzymes before swallowing.
(iv) Eat More Fruits and Vegetables – Include a liberal quantity of fresh seasonal and regional fruits, raw or steamed vegetables and salads in your daily diet to fulfill 50-60% of your daily energy requirements.
(v) Eat More Sprouts and Fibre – Eat wholegrain cereals and pulses, preferably sprouted, for optimum fibre and nutrition as minerals and vitamins are attached to the bran and they increase manifold on sprouting.
(vi) Eat Nuts and Seeds – Consume a handful of nuts like almonds, wallnuts and seeds like pumpkin, flax and sesame regularly 5-6 times a week.
(vii) Eat Carminative and Digestive Herbs and Spices – Include ginger, garlic, onions, green chillies, cumin seeds (jeera), fennel (saunf), aesphotida (hing), black pepper, caraway seeds (ajwain), turmeric (haldi), cardamom (elaichi), basil (tulsi), mint (pudina), curry leaves (curhi patta) in your diet and cooking.
(viii) Cook Vegetables Conservatively – Do not cook vegetables in lots of oil. Freshly cut and prepared vegetables should be steamed, lightly sauted or slowly stewed or stir-fried or baked but not deep-fried and overcooked at all to preserve minerals, vitamins and enzymes. Vegetables should be washed before cutting into

pieces. Washing cut vegetables will leach most of the water-soluble vitamins (B group and C) into water.
(ix) Never skip Breakfast – Eat a fruit instead of tea or coffee within 15-20 minutes of waking followed by a nutritious breakfast and green tea (preferably without milk and sugar) later.
(x) Eat Light Dinner – Have your light meal or snack 2-2½ hours before hitting the bed.
(xi) Don’t get dehydrated – Drink at least 2-2½ litres (more if you exercise, are overweight and in hot weather) of water at regular intervals. If just too boring, add lemon wedges or mint leaves for flavour in the jug of water.
(xii) Avoid Drinking Water with Meals – Drink water about an hour before or after meals to avoid diluting the digestive juices.
(xiii) Don’t follow Fad Diets – These diets don’t include all the food groups and nutrients and these never work in the longterm. Mantra is to simply eat healthy.
(xiv) Avoid the Three White Poisons – Excessive intake of Sugar, Salt and Starch (Maida) and their products should be avoided as far as possible.
(xv) Totally eliminate Junk Food from Your Diet – Avoid fat-rich, refined, processed and fried junk foods like burgers, noodles, pizzas and beverages like colas and fizzy drinks laden with harmful chemical additives and preservatives.
(xvi) Detox Yourself – Go on a detoxification diet only of fruits and vegetables and their juices to get rid of toxins after every two weeks.

LIFESTYLE GUIDELINES

(i) Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity – WHO.
(ii) Every human being is the Author of his own health or disease – Gautam Buddha.
(iii) To ensure Good Health; eat light, breathe deeply, live moderately, cultivate cheerfulness and maintain an interest in life – William Londen.
(iv) Modify Your Lifestyle – If you are not willing to sit down and change the way you live each day to include exercise, healthy eating and time to enjoy and nurture yourself with some fun, laughter, relaxation and adequate sleep, then it is very difficult to stay healthy and fight lifestyle diseases like cancer, diabetes, high blood pressure and raised cholesterol levels.

(v) Maintain Healthy Weight – To combat lifestyle diseases, it is absolutely essential to maintain healthy weight through healthy diet, regular physical exercise and rest/relaxation.
(vi) Say Goodbye to Sedentary Lifestyle – Lead an active life, keep fidgeting, do regular exercise and participate in social work to help others.
(vii) Have Regular Health Checkups – Maintain normal cholesterol, blood sugar and blood pressure levels through Naturo-Food Therapy and not by medication.
(viii) Look after Your Digestive System – According to Ayurveda, mere nutrition without proper digestion is meaningless.
(ix) Reduce Stress – Though occasionally stress is not bad for health but excessive stress over long periods needs to be kept manageable through regular physical, yogic and deep breathing exercises and other relaxation techniques like meditation.
(x) Get Quality Sleep – Sleep is prescribed by Nature. Good sleep improves your defence mechanism. Make sure adults get 7-8 hours of good quality sleep to rejuvenate the body in totally dark room. Melatonin, the hormone that stimulates sleep and suppresses abnormal cancer cell development is secreted by the pineal gland in the darkness at night.
(xi) Quit Smoking – Tobacco smoke is a very potent toxin (poison) responsible for lung and other cancers and many other diseases and disorders.
(xii) Love Yourself – You are the only one of your kind in the world. You must feel good about yourself. Love, adore, cherrish and celebrate your own body. Good health begins with loving yourself.
(xiii) Banish Negative Emotions – Learn to let go of negative emotions such as anger, guilt, anxiety, fear, unforgiveness, hostility, bitterness and insecurity connected with longstanding issues that can’t be resolved.
(xiv) Bury the Past – Realise your dreams, goals, loves and being. Be the person you always wanted to be with happy memories devoid of resentment and sadness for past events hurting the most.
(xv) Live the Present – You can’t change the Past (it has gone and will never come back), but you can ruin a perfect Present by unnecessarily worrying about the Future which is unknowable. So enjoy and savour the Present.
(xvi) Don’t despair and don’t feel Hopeless – A bout of depression can wreak havoc with the immune system. By remaining cheerful you can boost it. Despair and hopelessness raise the risk of heart attacks and cancer, thereby shortening life. Joy and fulfillment keep us healthy and extend life.

(xvii) Be Positive and Optimistic – Above all, patients and even healthy persons should make every effort to develop a positive, optimistic and cheerful attitude in their thinking and have faith in themselves that they can achieve a healthy body and mind.

SKINCARE

(i) Good health and physical fitness are imperative for radiant skin – In addition to the effects of the ageing process, you have a cocktail of other causative factors for premature ageing of the facial and body skin. These include excessive exposure to sunlight, unhealthy wrong diet, lack of physical exercise, harmful effects of beauty products, dehydration, sedentary lifestyle and inadequate relaxation and sleep.
(ii) Avoid Excessive Sun Exposure – The harmful ultraviolet rays (UVA & UVB) which cause wrinkling are strongest between 1000 and 1600 hours. Use an umbrella but avoid sun creams.
(iii) Avoid Cosmetic Creams, Lotions, Peels and Anti-Wrinkle Jabs – There is no concrete scientific evidence to suggest that the expensive cosmetics work but they sometimes can cause irreversible damage to the skin.l
(iv) Avoid Hot Baths and Showers – Instead have warm bath or shower followed by thorough rinsing by cold water to tighten the facial and body muscles.
(v) Exfoliate the Skin – Rub your skin with a long soft brush to remove dead cells and grime before bath or shower to open up the pores for the skin to breathe.

BENEFICIAL ANTI-DISEASE FOODS

Cruciferous Vegetables (Brassicas) – Including organic broccoli, cabbage, cauliflower, Brussel sprouts, kale, mustard greens, collard greens, watercress, turnips, radishes, kohlrabi (gath gobhi).
Dark Green Leafy Vegetables – Including organic spinach, fenugreek (methi), amarnath (chulai), bathu, turnip/beet/radish leaves, romaine lettuce, watercress, kale, parsley.
Other Vegetables – Including organic carrots, tomatoes (cooked to get more lycopene), beetroot, squash, cucumber, asparagus, potatoes and sweet potatoes with skin, pumpkins, certain mushrooms like shitake, maitake, enoki, crimini, portabello, oyster mushrooms, thistle oyster mushrooms and trametes (coriolus). Barley and wheatgrass juice. Brightly coloured vegetables, seaweeds.
Carminative and Digestive Herbs and Spices – Including turmeric, cinnamon, black pepper, garlic, ginger, onions, shallots, lemons/limes, Indian gooseberry (amla), triphla powder, olives, aloevera, fennel (saunf), green chillies in moderation, mint, basil (tulsi), karhi patta, liquorice (mulathi), leeks, chives, parsley, celery, rosemary, oregano, marjoran, thyme, alfalfa, honey. Notes: (i) To be assimilated in the body, turmeric must

be mixed with freshly ground black pepper. Ideally it must also be dissolved in olive or canola oil. (ii) Peeled, chopped or crushed garlic should be left for 10 minutes before eating to release the healthy compounds.
Berries – Blueberries, blackberries, blackcurrents, strawberries, cranberries, raspberries, cherries. Note : Berries can be frozen as they retain the nutrients.
Citrus Fruits – Including oranges, grapefruits, tangerines, lemons, sweet limes (mausamies), pineapples.
Other Fruits – Including apples, apricots, pears, avocados, guava, plums, kiwi, figs, grapes especially red, fresh dates, peaches, jamun, mulberry (shahtoot), papaya, watermelon, bananas, pomegranate.
Nuts and Seeds – Including almonds, walnuts, hazelnuts, sunflower seeds, pumpkin seeds, sesame seeds, flaxseeds, (alsi), fenugreek seeds (methi), mustard seeds.
Wholegrain Sprouts – Wheat, corn, millets, pulses especially moong, beans especially soya, peas, oats, barley, brown rice. Make chapaties with sourdough (fermented) whole wheat flour.
Oil/Fats – Saturated animal fats such as purified butter (ghee); monounsaturated fats such as olive and canola oils; and polyunsaturated fats such as rice bran and groundnut oils should be consumed in moderation only in the ratio of 1:1:1. Olive oil and canola oil containing more of beneficial Omega-3 essentially fattty acids (EFAs) should be preferred over polyunsaturated oils (like sunflower and corn oils) which have more of inflammation promoting Omega-6 EFAs.
Probiotics – Yoghurt, cheese, whey, butter milk, soya yoghurt and other fermented foods like idli, dhokla, chapaties made from fermented dough, vadas and uttpam.
Seafood – Oily, preferably, fresh water fish, salmon, shellfish, mackerels, sardines including tinned sardines in olive oil, cod liver oil.
Animal Food – Lean meat, skimmed milk and whey from animals fed on organic grass, free-range eggs and poultry. All in moderation only.
Water – Consume 2-2½ litres of water (more if you are overweight, do exercise and in hot weather) inbetween (not with) meals.
Fibre/Bran – Consume fruits, vegetables and wholegrains with skin as far as possible as minerals and vitamins are attached to the bran (skin).
Raw Food – Consume more of raw vegetables and salads as enzymes are destroyed with overcooking. Vegetables may be lightly sauted, steamed or stir-fried if desirable. Use only home-made dressing made with crushed garlic, fruit vinegar (not synthetic), fresh lemon juice, olive oil and a bit of sea salt.

Other Foods – Green tea with antioxidant properties in moderation, red wine in moderation, dark chocolate containing more than 70% cocoa in moderation.

HARMFUL JUNK FOODS TO AVOID

Fat/oil-rich, fried, refined and processed junk foods; foods made with hydrogenated or partially hydrogenated oils (transfats); margarine which is made from harmful Omega-6-rich oils like sunflower; sugar, salt and starch (maida) – the so called “Three White Poisons”; polished rice; alcohol; coffee; smoking; all tinned and ready packed foods, beverages and fruit juices with harmful chemical additives. Avoid meat and other products from animals which are reared on inorganic farms using insecticides, pesticides and fed hormones and other chemical substances. Notes : (i) Avoid frying, roasting, grilling, microwaving and barbequing; (ii) Meat cooked at high temperatures produces chemicals called heterocyclic amines (HCA) that induce carcinogens. Remember to trim the burnt parts of meat and other foods and avoid smoked fish; (iii) Avoid using deodorants, antiperspirants, cosmetics, shampoos, hair dyes, nail polish, sunscreens, perfumes; household chemical cleaners; (iv) Air out dry cleaned clothes in fresh air for several hours before wearing; (v) Don’t use plastic containers for grain and food storage, use glass or ceramic ware; (vi) Don’t use teflon coated pans, instead use stainless steel or cast iron pans for cooking. Cast iron pans will greatly enhance absorption of iron from food.

ACIDIC AND ALKALINE FOODS

The acid/alkaline balance of food is extremely important for our well-being. Human blood of a healthy person is basically alkaline with PH value of about 7.5 or put simply, the blood is about 80% alkaline and about 20% acidic. So to remain healthy and free of all kinds of ailments, we should aim to consume 80% alkaline foods and no more than 20% of acidic foods.
Alkaline Foods — Almost all fresh fruits (even sour fruits like oranges, lemons, pineapples become alkaline during digestion); almost all fresh and raw or streamed vegetables (including green leafy vegetables and salads); pulpy smoothies of fruits and vegetables; soaked dry fruits, raisins and wholegrain sprouts are extremely beneficial for disease-free life. Unboiled milk, cottage cheese, soured dairy products, buckwheat; corn; chestnuts; fresh lima beans; millets; Brazil nuts; almonds; maple syrup; molasses and honey are also alkaline in nature.
Acidic Foods — All fat/oil-rich, refined, fried and processed junk foods like pastas, burgers, pizzas, samosas, pakoras; savoury snacks like namkeens and potato chips/crisps; all tinned and ready packed foods, beverages and fruit juices with harmful chemical additives, preservatives, colourings and flavour enhancers; transfat-rich foods such as ready meals, noodles, biscuits; fizzy drinks and colas; sweets and confectionery made from milk and starch such as Indian mithai, cakes, pasteries and

icecreams animal derived foods such as non-vegetarian food, eggs, seafood, butter, ghee, cheese, paneer, lard and boiled milk; caffeinated drinks like coffee, cocoa, tea, chocolate; unsprouted grains such as wheat, rice, barley, beans, pulses; oats, nuts (except almonds) asparagus; Brussel sprouts; mustard; olives; peppers; dried coconuts; canned and unsoaked dried fruits; bread; breakfast cereals; sugar; refined flour (maida); nicotine; medicines aspirin and drugs; vinegar, alcohol.

Note: Raw fruits and all foods with added sugar are acidic.

April 2015

Santokh Singh Parmar

B Arch; Dip TP, Dip LA, MRTPI, AITP, AIIA

Naturo-Food Therapist and Lifestyle Consultant

Mobile: +91(0) 9815922330

Websites: www.naturofoodtherapy.org & www.foodtherapy.org

Note: The above information and advice is not a substitute for the advice, your doctor or Naturo-Food Therapist may give you based on his/her knowledge of yourself.