Category Archives: Heart Health

COVID-19 Wellness: How to Maintain Healthy Snacking Habits while Working from Home?

Working from home comes with a lot of eating temptations. You are looking at a packet of chips, a container of candies, and a drawer filled with chocolates. And also with the COVID-19 pandemic escalating in most US states, most of you will be working from home for quite some time now. So, how can you stay productive and resist the temptation of eating packets of chips? Or else how can you work from home while keeping your health in mind? Here are tips that will help you avoid gaining on pounds while you sit inside your home and work. 

Stick to a Planned Schedule 

Working from home gives you the freedom to change lunch schedules. If you were at the office at the moment, I am sure you would eat at the time decided by the management. But working from home means that you can adjust your eating hours. However, delaying your breakfast and lunch for regular intervals of time will eventually lead to you eating late-night dinners. As per experts, late-night dinners means that you can gain weight easily. This means that whatever time in the day you usually eat in the office, stick to the same routine and eat early in the evening. 

Prepare Healthy Snacks in Advance

Work priorities can force you to eat readily available snacks. In your mind, you might think that staying healthy is also important but still some of you can give in to mindless snacking. So, try to mitigate the option of unhealthy snacking by preparing healthy snacks in advance. And most vitally, ensure that you keep the snacks where you can see them. In my personal opinion, replace the junk-containing containers with healthy snacking food. This way each time you reach out for the drawer you will only lay hands on healthy snacks. 

Also, try to make your snacks unique and tasty at the same time. For instance, you can place fruits such as guava, pineapple, and strawberries on skewers. Healthy snacking also means that you can eat low-fat plain yogurt, or use cottage cheese for dips to keep you fuller and satisfied. 

Keep a Container of Dry Fruits Handy

Let’s face it, working from home will allow us the freedom to eat at our own convenience. So, the chances of eating junk food and ready-made snacks are quite high. This is why it is important to keep a jar of dry fruits handy. You can fill the container with your favorite dry fruits and snack on them when you feel like eating a bar of chocolate. Also, ensure that you keep the jar right next to your working table or else on the table. So that you are reminded of healthy snacking habits every time you reach out for a packet of chips or a bar of chocolate. 

Exercise Early in The Morning

I don’t know if you know, but regular exercising motivates an individual to stay away from junk food. According to experts, regular exercising will change your body and your mind will automatically help you make healthier choices. Consider it a psychological change or a change that we consciously take because our body is changing for the better. Whatever the reason, early morning exercises will keep you healthy. 

You can do a ten-minute cardio on your best recumbent bike or pace up and down your building stairs. Whatever mode of exercise you choose, at the end of the day, your eating habits will include more unhealthy snacks. In fact, you will consciously make an effort to eat healthy food. Be it snacks, lunch or even dinner. So, make sure you exercise every morning before starting your work. Because not only will exercise keep you away from bad eating habits but your work productivity will also increase. 

Change Your Working Environment

If you are addicted to junk food or you stress eat when at work, you have to be extra cautious. Experts suggest that distracting your mind can help you better manage your work stress. So, how will you distract your mind? First things first, change your workstation if required. Take your laptop and move to a quieter place with a perfect view staring back at you from the window. If this doesn’t work for you then take a break for 15 minutes and do something that makes you happy. This way you will not be forced to eat junk food and you can bounce back at work with a positive set of mind. 

A Basic Dietary Guide For You to Follow Post a Heart Attack

We all know the importance of good food in keeping our heart healthy, right? But do you know how important it exactly is? 

A lot of experts argue that your diet is, in fact, the most important factor determining your cardiovascular health. They believe that a good diet can significantly reduce your risk of developing any serious heart condition. And thus, they recommend that you eat only the healthiest food that you can.

But what if you already have been through a heart attack? Well, that’s a tricky one.

Experts believe that if you have been through one heart attack, there is a very high chance you may have it again. And thus, in such conditions, it becomes even more important for you to keep your dietary habits healthy.

But what exactly should you do?

To make things simple for you, we’ve made this basic dietary guide for you to follow after a heart attack. Just follow this carefully and maintain a good lifestyle, and I’m sure you can easily lead a very happy and healthy life post a heart attack too.

Best Foods for a Healthy Heart

If you wanna keep your heart healthy for a long time, here are a few foods

you must have in your diet:

  • Lots of veggies and fruits
  • Fish
  • Lean meat
  • Dairy products with low fat
  • Whole grains
  • Eggs
  • Nuts and beans

All these items have a very low amount of saturated fat and empty calories. And this will help you keep your heart in a healthy shape for a very long time.

Also, make sure a large part of your diet contains vegetables and fruits. But keep the salt and sugar at a minimum. You should also note that a fish is a really amazing food for your heart, given you choose the right type. Oily fish contain a lot of omega-3 fatty acids, which can help you a lot in controlling your cholesterol levels and maintaining a good overall cardiovascular health. And thus, try having fish in your diet at least two times a week.

Now, if we talk about liquids, water is definitely your best friend. However, if you want a different flavor, you may add cucumber, berries or lemon to it.

Special Diet Plans Post a Heart Attack

While the above foods can help you a lot in keeping your heart in a good shape, some people may prefer a more structured approach. And for them, we have a few good options. However, we recommend you talk to your doctor also if you plan on starting a new diet.

The Mediterranean Diet

This particular diet structure has attracted a lot of attention in the past few years. And why not? Various studies have shown the potential of the Mediterranean diet in reducing the risk of having a heart attack or stroke.

The diet particularly focuses on legumes, grains, beans, fish and a lot of fruits and vegetables. You can also include some dairy and meat, but only occasionally. And in place of butter, the diet recommends the use of some plant-based oils, such as olive oil.

Also, make sure if you are taking any dairy products, the fat content doesn’t exceed 1 percent. 

DASH

DASH, or dietary approaches to stopping hypertension, is also an amazing dietary plan to help people keep their heart healthy by keeping their blood pressure in control.

The plan, just like the previous one, also promotes people to eat plant-based foods and lean meat more. However, there is a slight difference between the two. This particular approach tries to reduce your sodium intake too. The DASH plan targets on keeping your sodium intake between 1500mg and 2300mg in a single day. And this, in turn, can naturally keep your blood pressure in control and your heart in a healthy condition.

Plant-Based Eating

This particular approach, a.k.a. Plant-forward eating, focuses only on plant-based foods with almost no meat. The diet includes vegetables, fruits, legumes, grains and many other healthy foods that are not from any animal sources.

Research has shown that this approach can be very effective in promoting good heart health. Plus, it is also associated with reducing the risk of development of cancer and type-2 diabetes.

Foods You Must Avoid

If you have been through a heart attack, you should clearly understand one thing- excessive salt, sugar or any unhealthy fats are your grave enemies. And thus, you must avoid them at any cost. 

Other than that, here is a small list of food items you should avoid post a heart attack.

  • Candies
  • Biscuits
  • Fried food
  • Fast food
  • Chips
  • Frozen meal
  • Ice-cream
  • Red Meat
  • Alcohol
  • Mayonnaise or Ketchup
  • Cakes

The list is just a partial one. There are many other things you should avoid to keep your heart healthy. You should stay away from any foods containing saturated or trans fat. Plus keep your sodium intake at a minimum.

You may enjoy coffee or tea occasionally. But avoid adding any excessive milk, cream or sugar in it.

Final Words

You must understand that keeping your diet healthy is a very important thing for you to keep your heart healthy. And I hope the above tips gave you some idea of how to do that. However, if you are thinking of making any significant changes in your diet, we recommend you talk to your doctor first. Your doctor knows about your body and your condition. And therefore, only he can give you the best advice here.