HEALTHY DIET FOR HEART- PREVENT HEART DISEASE

Challa Suresh Ph.D

Changing your eating habits can be tough. Start with these eight strategies to kick-start your way toward a heart-healthy diet.
Although you might know eating certain foods can increase your heart disease risk, it's often tough to change your eating habits. Whether you have years of unhealthy eating under your belt or you simply want to fine-tune your diet, here are eight heart-healthy diet tips. Once you know which foods to eat more of and which foods to limit, you'll be on your way toward a heart-healthy diet.
1. Limit unhealthy fats and cholesterol
Of the possible changes, limiting how much saturated and trans fats you eat is the most important step you can take to reduce your blood cholesterol and lower your risk of coronary artery disease. A high blood cholesterol level can lead to a buildup of plaques in your arteries, called atherosclerosis, which can increase your risk of heart attack and stroke.
The American Heart Association offers these guidelines for how much fat and cholesterol to include in a heart-healthy diet:
Type of fat and Recommendation

Saturated fat - Less than 7 percent of your total daily calories
Trans fat - Less than 1 percent of your total daily calories
Cholesterol - Less than 300 milligrams a day for healthy adults; less than 200 milligrams a day for adults with high levels of low-density lipoprotein (LDL), or "bad," cholesterol or those who are taking cholesterol-lowering medication.
The best way to reduce saturated and trans fats in your diet is to limit the amount of solid fats — butter, margarine and shortening — you add to food when cooking and serving. You can also reduce the amount of saturated fat in your diet by trimming fat off your meat or choosing lean meats with less than 10 percent fat.
You can also use low-fat substitutions when possible for a heart-healthy diet. For example, top your baked potato with salsa or low-fat yogurt rather than butter, or use low-sugar fruit spread on your toast instead of margarine.
You may also want to check the food labels of some cookies, crackers and chips. Many of these snacks — even those labeled "reduced fat" — may be made with oils containing trans fats. One clue that a food has some trans fat in it is the phrase "partially hydrogenated" in the ingredient list.
When you do use fats, choose monounsaturated fats, such as olive oil or canola oil. Polyunsaturated fats, found in nuts and seeds, also are good choices for a heart-healthy diet. When used in place of saturated fat, monounsaturated and polyunsaturated fats may help lower your total blood cholesterol. But moderation is essential. All types of fat are high in calories.
Fats to choose
Olive oil,Canola oil,Margarine that's free of trans fats,Cholesterol-lowering margarine, such as Benecol, Sunflower oil, Vegetable oil
Fats to avoid
Lard,Bacon fat,Gravy,Cream sauce,Nondairy creamers,Hydrogenated margarine and shortening,Cocoa butter found in chocolate,Coconut, palm, cottonseed and palm-kernel oils
2. Choose low-fat protein sources
Lean meat, poultry and fish, low-fat dairy products, and egg whites or egg substitutes are some of your best sources of protein. But be careful to choose lower fat options, such as skim milk rather than whole milk and skinless chicken breasts rather than fried chicken patties.
Fish is another good alternative to high-fat meats. And certain types of fish are heart healthy because they're rich in omega-3 fatty acids, which can lower blood fats called triglycerides. You'll find the highest amounts of omega-3 fatty acids in cold-water fish, such as salmon, mackerel and herring. Other sources are flaxseed, walnuts, soybeans and canola oil.
Legumes — beans, peas and lentils — also are good sources of protein and contain less fat and no cholesterol, making them good substitutes for meat. Substituting soy protein for animal protein — for example, a soy burger for a hamburger — will reduce your fat and cholesterol intake.
Proteins to choose
Skim or low-fat (1 percent) milk,Fat-free or low-fat dairy products, such as yogurt and cheese,Egg whites or egg substitutes,Fish, especially fatty, cold-water fish, such as salmon,Skinless poultry,Legumes,Soybeans and soy products, for example, soy burgers and tofu,Lean ground meats
Proteins to avoid
Full-fat milk and other dairy products,Organ meats, such as liver,Egg yolks,Fatty and marbled meats,Cold cuts, sausages,Bacon,Fried or breaded meats
3. Eat more vegetables and fruits
Vegetables and fruits are good sources of vitamins and minerals; they are low in calories and rich in dietary fiber. Vegetables and fruits also contain substances found in plants that may help prevent cardiovascular disease. Eating more fruits and vegetables may help you eat less high-fat foods, such as meat, cheese and snack foods.
Featuring vegetables and fruits in your diet can be easy. Keep vegetables washed and cut in your refrigerator for quick snacks. Keep fruit in a bowl in your kitchen so that you'll remember to eat it. Choose recipes that have vegetables or fruits as the main ingredient, such as vegetable stir-fry or fresh fruit mixed into salads.
Fruits and vegetables to choose
Fresh or frozen vegetables and fruits,Low-sodium canned vegetables,Canned fruit packed in juice or water
Fruits and vegetables to avoid
Coconut,Vegetables with creamy sauces,Fried or breaded vegetables,Canned fruit packed in heavy syrup,Frozen fruit with sugar added
4. Select whole grains
Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health. You can increase the amount of whole grains in a heart-healthy diet by making simple substitutions for refined grain products.
Another easy way to add whole grains to your diet is ground flaxseed. Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids, which can lower your total blood cholesterol. You can grind the seeds in a coffee grinder or food processor and stir a teaspoon of them into yogurt, applesauce or hot cereal.
Grain products to choose
Whole-wheat flour,Whole-grain bread, preferably 100 percent whole-wheat or 100 percent whole-grain bread,High-fiber cereal with 5 or more grams of fiber a serving,Whole grains such as brown rice, barley and buckwheat, Whole-grain pasta,Oatmeal (steel-cut or regular)
Ground flaxseed.
Grain products to avoid
White, refined flour,White bread,Muffins,Frozen waffles,Corn bread,Biscuits,Quick breads
Granola bars,Cakes,Pies,Egg noodles,Buttered popcorn and High-fat snack crackers
5. Reduce the sodium in your food
Eating a lot of sodium can contribute to high blood pressure, a risk factor for cardiovascular disease. Reducing sodium is an important part of a heart-healthy diet. The U.S. Department of Agriculture recommends:

## Healthy adults have no more than 2,300 milligrams (mg) of sodium a day (about a teaspoon)
## People age 51 or older, African-Americans, and people who have been diagnosed with high blood pressure, diabetes or chronic kidney disease have no more than 1,500 mg of sodium a day
## Although reducing the amount of salt you add to food at the table or while cooking is a good first step, much of the salt you eat comes from canned or processed foods, such as soups and frozen dinners. Eating fresh foods and making your own soups and stews can reduce the amount of salt you eat. If you like the convenience of canned soups and prepared meals, look for ones with reduced sodium.
## Another way to reduce the amount of salt you eat is to choose your condiments carefully. Many condiments are available in reduced-sodium versions, and salt substitutes can add flavor to your food with less sodium.
6. Control your portion size
In addition to knowing which foods to eat, you'll also need to know how much you should eat. Overloading your plate, taking seconds and eating until you feel stuffed can lead to eating more calories, fat and cholesterol than you should. Portions served in restaurants are often more than anyone needs. Keep track of the number of servings you eat — and use proper serving sizes — to help control your portions.
A serving size is a specific amount of food, defined by common measurements such as cups, ounces or pieces. For example, one serving of pasta is 1/2 cup, or about the size of a hockey puck. A serving of meat, fish or chicken is 2 to 3 ounces, or about the size and thickness of a deck of cards. Judging serving size is a learned skill. You may need to use measuring cups and spoons or a scale until you're comfortable with your judgment.
7. Plan ahead: Create daily menus
You know what foods to feature in your heart-healthy diet and which ones to limit. Now it's time to put your plans into action.
Create daily menus using the six strategies listed above. When selecting foods for each meal and snack, emphasize vegetables, fruits and whole grains. Choose lean protein sources and limit high-fat and salty foods. Watch your portion sizes and add variety to your menu choices. For example, if you have grilled salmon one evening, try a black bean burger the next night. This helps ensure that you'll get all of the nutrients your body needs. Variety also makes your meals and snacks more interesting.
8. Allow yourself an occasional treat
Allow yourself an indulgence every now and then. A candy bar or handful of potato chips won't derail your heart-healthy diet. But don't let it turn into an excuse for giving up on your healthy-eating plan. If overindulgence is the exception, rather than the rule, you'll balance things out over the long term. What's important is that you eat healthy foods most of the time.
Incorporate these eight tips into your life, and you'll continue to find that heart-healthy eating is both doable and enjoyable. With planning and a few simple substitutions, you can eat with your heart in mind.

War Against Depression - A Dietary Way

Challa Suresh Ph.D
Trying to find a diet to ease depression? Unfortunately, there's no specific diet that works for depression. No studies have been done that indicate a particular eating plan can ease symptoms of clinical depression.Still, while certain diets or foods may not ease depression (or put you instantly in a better mood), a healthy diet may help as part of an overall treatment for depression.
How Can Diet Affect Depression?
Here are 10 tips for eating if you or a loved one is recovering from clinical depression.
1. Eat a Diet High in Nutrients
Nutrients in foods support the body's repair, growth, and wellness. Nutrients we all need include vitamins, minerals, carbohydrates, protein, and even a small amount of fat. A deficiency in any of these nutrients lead to our bodies not working at full capacity -- and can even cause illness.
2. Fill Your Plate With Essential Antioxidants
Damaging molecules called free radicals are produced in our bodies during normal body functions -- and these free radicals contribute to aging and dysfunction. Antioxidants such as beta-carotene and vitamins C and E combat the effects of free radicals. Antioxidants have been shown to tie up these free radicals and take away their destructive power. Studies show that the brain is particularly at risk for free radical damage. Although there's no way to stop free radicals completely, we can reduce their destructive effect on the body by eating foods rich in antioxidants as part of a healthy diet, including:

సౌరక్ఎసొఫbeta-carotene: apricots, broccoli, cantaloupe, carrots, collards, peaches, pumpkin, spinach, sweet potato.
Sources of vitamin C: blueberries, broccoli, grapefruit, kiwi, oranges, peppers, potatoes, strawberries, tomato.
Sources of vitamin E: margarine, nuts and seeds, vegetable oils, wheat germ.
3. Eat "Smart" Carbs for a Calming Effect
The connection between carbohydrates and mood is linked to the mood-boosting brain chemical, serotonin. Carbohydrate craving may be related to decreased serotonin activity, although experts are not sure if there is a link. So do not shun carbs -- just make smart choices. Limit sugary foods and opt for smart carbs, such as whole grains, fruits, vegetables, and legumes, which all contribute healthy carbs as well as fiber.
4. Eat Protein-Rich Foods to Boost Alertness
Foods rich in protein, like turkey, tuna, or chicken, are rich in an amino acid called tyrosine. Tyrosine may help boost levels of the brain chemicals dopamine and norepinephrine. This boost helps you feel alert and makes it easier to concentrate. Try to include a protein source in your diet several times a day, especially when you need to clear your mind and boost your energy.
Good sources of healthy proteins: beans and peas, lean beef, low-fat cheese, fish, milk, poultry, soy products, yogurt.
5. Eat a Mediterranean-Type Diet
The Mediterranean diet is a balanced, healthy eating pattern that includes plenty of fruits, nuts, vegetables, cereals, legumes, and fish. A Spanish study, using data from 4,211 men and 5,459 women, found that rates of depression tended to increase in men -- especially smokers -- as folate intake decreased. The same increase occurred for women -- especially those who smoked or were physically active -- but with a decreased intake of another B-vitamin: B12. This wasn't the first study to discover an association between these two vitamins and depression. Researchers wonder whether poor nutrient intake leads to depression or whether depression leads people to eat a poor diet. Folate is found in Mediterranean diet staples like legumes, nuts, many fruits, and particularly dark green vegetables. B12 can be found in all lean and low-fat animal products, such as fish and low-fat dairy products.
6. Get Plenty of Vitamin D
A 2010 study found that the likelihood of having depression is higher in people with deficiency in vitamin D compared to people who are sufficient in vitamin D. In another study, researchers from the University of Toronto noticed that people who were suffering from depression, particularly those with seasonal affective disorder, tended to improve as their levels of vitamin D in the body increased over the normal course of a year. Vitamin D receptors are found in the brain. Researchers, though, are unsure how much vitamin D is ideal.
7. Select Selenium-Rich Foods
Selenium is a mineral that is essential to good health. Studies have reported an association between low selenium intake and poorer moods, although evidence isn't conclusive on whether supplementation can help. It is possible to take in too much selenium so that it becomes toxic. But this is unlikely if you're getting it from foods rather than supplements, and it can't hurt to make sure you're eating foods that help you meet the recommended intake for selenium, which is 55 micrograms a day for adults. The good news is that foods rich in selenium are foods we should be eating anyway. They include:
Beans and legumes
Lean meat (lean pork and beef, skinless chicken and turkey)
Low-fat dairy products
Nuts and seeds (particularly brazil nuts)
Seafood (oysters, clams, sardines, crab, saltwater fish, and freshwater fish)
Whole grains (whole-grain pasta, brown rice, oatmeal, etc.)
8. Include Omega-3 Fatty Acids in Your Diet
We know that omega-3 fatty acids have innumerable health benefits. Recently, scientists have revealed that a deficit of omega-3 fatty acids is associated with depression. In one study, researchers determined that societies that eat a small amount of omega-3 fatty acids have a higher prevalence of major depressive disorder than societies that get ample omega-3 fatty acids. Other studies show that people who infrequently eat fish, which is a rich source of omega-3 fatty acids, are more likely to suffer from depression.
Sources of omega-3 fatty acids: fatty fish (anchovy, mackerel, salmon, sardines, shad, and tuna), flaxseed, and nuts.
Sources alpha-linolenic acid (another type of omega-3 fatty acid): flaxseed, canola oil, soybean oil, walnuts, and dark green leafy vegetables.
9. Watch Your Lifestyle Habits
Many people who are depressed also have problems with alcohol and/or drugs. Not only can alcohol and drugs interfere with mood, sleep, and motivation, they can also affect the effectiveness of your depression medications. In addition, drinks and foods containing caffeine can trigger anxiety and make it difficult to sleep at night. Cutting out caffeine or stopping caffeine after noon each day can also help you get a better night's sleep.
10. Stay at a Healthy Weight
Findings published in the journal of Clinical Psychology: Science and Practice, show a link between obesity and depression, indicating that people who are obese may be more likely to become depressed. In addition, according to this study, people who are depressed are more likely to become obese. Researchers believe the link between obesity and depression may result from physiological changes that occur in the immune system and hormones with depression. If you have a weight problem, talk with your doctor about healthy ways to manage it with diet and exercise.