Tag Archives: #heart failure

The Essential Superfood Series #No. 3 Flax seeds

Flaxseeds or botanically known as Linum usitatissimum is into edible usage past 6000 years. These tiny seeds have amazing benfits of combating cancer, lowering cholesterol levels, making the skin radiant, youthful and many more.

These seeds are small storages of many powerful antioxidants i.e. lignans, omega -3 fatty acids ‘the good fats’. Including a spoonful of them in your daily diet helps achieve new levels of health and beauty.

One tablespoon of ground flaxseeds contains the following :

  • Calories: 37
  • Protein: 1.3 grams
  • Carbs: 2 grams
  • Fiber: 1.9 grams
  • Total fat: 3 grams
  • Saturated fat: 0.3 grams
  • Monounsaturated fat: 0.5 grams
  • Polyunsaturated fat: 2.0 grams
  • Omega-3 fatty acids: 1,597 mg
  • Vitamin B1: 8% of the RDI
  • Vitamin B6: 2% of the RDI
  • Folate: 2% of the RDI
  • Calcium: 2% of the RDI
  • Iron: 2% of the RDI
  • Magnesium: 7% of the RDI
  • Phosphorus: 4% of the RDI
  • Potassium: 2% of the RDI

Rightly termed a ‘Superfood’, these flax seeds have innumerable health benefits.

  1. Prevents Cancer – Being a rich source of lignans, flaxseeds help in preventing this fatal disease. Lignans are plant compounds that have antioxidant and estrogen properties, both of which can help lower the risk of cancer and improve health. These have upto 800 times more lignans than any other plant source.
  2. Flaxseeds improve digestion – Flaxseeds are rich in soluble and insoluble dietary fiber, which can help prevent constipation. A tablespoon of flax seeds provide an adequate dose of daily required roughage to keep digestive system aptly functional, thereby prevents any digestiver disorders. Also they maintain an optimal level of pH (6-8) in the intestine by forming mucilage.
  3. Minimizes blood cholesterol level – The cholesterol levels of blood or presence of lipid content of blood has proven to be a potential precursor of heart attacks and arteries congestion. The soluble fiber content and phytosterols found in it aid in preventing the absorption of bad chloesterol in the blood stream. Clinical studies have proven to reduce 6% -11% of cholesterol on regular consumption of flax seeds.
  4. Diabetes – A study has found that taking a tablespoon of ground flax seeds every day for a month lowers fasting blood sugars, triglycerides, cholesterol levels, as well as bringing a significant drop in A1C level . Also flax seeds improve insulin sensitivity in glucose-intolerant people.

☺Stay tuned with new posts of this Superfood series and keep yourselves informed of the news health mantras of healing by nature.

❤ wishes.spardha

Foods and Lifestyle Changes For Controlling High Blood Pressure / Hypertension

High blood pressure, medically termed as Hypertension, is a serious health ailment that has been affecting people worldwide. If not treated timely can increase the risk of heart attacks , strokes, diabetes , heart failure, vision loss or metabolic syndrome.

While medications and pills are available, they may cause side effects like insomnia , leg cramps, anxiety and dizziness. Fortunately, naturopathy and lifestyle changes have greatly aided in lowering high blood pressure.

The below methods are helpful in keeping hypertension at bay.

1.Weight lossHaving excess body weight puts pressure on the walls of the artery. Thus , obesity is directly proportional to hypertension and any increase in weight can be dangerous. So first and foremost ,we need to keep a check on weight . Few tips on weight reduction panacea ,are given in the link below.

Techniques to reduce weight

2.Reduce Sodium or salts intakeToo much salts or sodium causes water retention , which raises the blood pressure. Hypertension can be reduced to a great extent , if sodium intake is reduced or limited.

3. Cocoa Extract / ChocolatesCocoa extract or dark chocolates are enriched with flavanols , which may slightly lower the blood pressure in hypertensive people or pre-hypertensive people. However, it should be consumed in limited amounts because of the caffeine or high sugar content.

4.Go for Garlic Garlics which are used for the treatment of various ailments ,also have found to be an effective remedy for high blood pressure .This is due to the presence of allicin -a sulfur compound.However , it is better to take in tablet form since allicin is a very unstable compound and degenerates in acidic environment ,if kept for longer duration.

5. Exercise RegularlyA regular involvement in a physical activity or any form of exercise, has shown remarkable results in getting blood pressure back to normal.
The best types of exercise for lowering blood pressure include walking, jogging, cycling, swimming or dancing. Strength training also can help reduce blood pressure. Talk to your doctor about developing an exercise program.

6. Boost potassium levels in food Increase in the potassium levels can decrease the effects of sodium on blood pressure. Potassium rich sources are fruits and vegetables. Supplements are not essential.
So these are the few simple techniques, which can really help in combating with hypertension.

Pleae revert in case of any concerns .

Take care & stay fit.
Wishes.spardha ☺