On International Yoga Day, Nutritionist Bipasha Das talks about heart-healthy foods you should include in your diet.
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00:00 Hello, I am Vipasha. I am a nutritionist and I am the owner of Sugatiya Centre for Diet
00:06 and Wellness. So today we will be discussing about our International Yoga Day which is
00:12 celebrated every year on 21st of June. This year's theme is Yoga for Heart. So I will
00:20 be discussing about heart healthy nutrition. So nowadays when we see the world is becoming
00:25 more and more conscious each day towards their health and people also have started believing
00:30 that importance of exercising, healthy eating which in turn contributed towards the health
00:35 of their vital organs, specially heart. This can be done by making healthier food choices
00:41 and keeping a balance between how much you eat and how much you spend. One can always
00:47 go for a good diet which doesn't mean eating less but eating healthy which includes eating
00:52 lots of fruits and vegetables including wholesome foods, choosing low fat dairy products and
00:59 drinking lot of water. I will be discussing that point by point for your better understanding.
01:05 Quality is more important than quantity. Rather than focusing on calories, fats and micros
01:10 and micros, worry, stop worrying about that and count on how much you are eating and what
01:16 you are eating. Focus on eating quality foods which are grown not manufactured in factories.
01:22 Suppose fruits and vegetables, sprouts, fruit salad, a salad which is made with garden fresh
01:30 vegetables or inorganic source or any seasonal fruit and vegetables including some sprouts.
01:37 So these are the better options which are low in sugar and artificial oils and preservatives.
01:43 It is very important that you choose the right type of cooking oil for your daily food specially
01:49 if you want to keep a good heart healthy routine. So rice bran oil is one of the best oils where
01:57 it has a good balance of polyunsaturated fat and monounsaturated fat which are PUFA and
02:03 MUFA which are the good balancer of fats which we need to keep a good heart or a healthy
02:10 heart. So along with that you can also choose among flax oil, sesame oil, olive oil, groundnut
02:18 oil for saute or for deep frying. So deep frying I will suggest groundnut and rice bran
02:24 and for saute or very low flame cooking you can use olive, sesame or flax. It is very
02:30 important that you stay hydrated. Begin your day with a glass of drinking water. Try to
02:35 avoid sweetened or artificially colored drinks throughout the day. Try to avoid sodas outside.
02:40 It is better to go with lemon water, coconut water, naturally fresh fruit juices instead
02:47 of getting into artificial sweetener and juices. Eating smaller meals or snacks more frequently
02:52 throughout the day will help with digestion and weight control. Think about nuts, smoothies,
02:58 berries, limbu paani, buttermilk, chhaans all around you. These are very good options
03:05 which are readily available and to help you to remain healthy. So now that you know the
03:11 healthier choices of food and your lifestyle, please include some yoga and pranayams like
03:17 breathing exercises in your daily routine which improves your cardiovascular health
03:22 by stretching your heart muscles and it helps to circulate more blood flow in your heart.
03:30 So combine these two and make a healthier lifestyle for today, tomorrow and always.
03:38 Thank you.
03:39 [End of Audio]