Cardiovascular diseases are prevalent in our country. Statistics suggest that one in every five fatalities is associated with heart problems. Therefore, it is essential to adopt an active lifestyle and follow a meal plan that improves heart health. The foods listed below taste great by themselves, and you can also mix them with other ingredients to make them more palatable. But seek a nutritionist’s guidance to avoid the aggravation of underlying health conditions. Oatmeal Most people consider oatmeal a breakfast food, but it is more than just that. Oatmeal can be had any time of the day, especially in the form of granola bars, whenever hunger pangs are bothering. It is rich in soluble fiber, which causes the liver to produce more bile. Bile, in turn, helps lower LDL cholesterol. So a bowl of oatmeal mixed with your favorite foods can be a great step toward a healthy heart. Black bean salsa When the cravings are for something delicious yet healthy, have some black bean salsa. It is packed with soluble fiber that brings down bad cholesterol levels to a healthy range. Add some veggies, corn, and mango for a splash of color and to get all the essential nutrients and vitamins. Have this with baked chips made from whole grains to keep hunger at bay. Nuts and seeds trail mix Make a trail mix with nuts and seeds at home for instant snacking. Nuts and seeds are one of the best foods for a healthy heart. They have healthy fats that lower total cholesterol levels. Walnuts, in particular, are loaded with omega-3 fatty acids that lower LDL or bad cholesterol levels and simultaneously increase HDL or good cholesterol levels. Seeds like sunflower, pumpkin, and flax contain B vitamins and vitamin E, which improve overall health. They are also a great source of fibers, nutrients, proteins, and antioxidants, making them a healthy snacking option.

Skin care these days has become synonymous with splurging on masks, serums, creams, and massagers. As beneficial as these enriched solutions are, they cannot do it all. One of the main reasons for dull, lifeless skin is improper nourishment. It has long been known that the skin and hair reflect the kind of nourishment our body receives. Read this article to learn more about healthy and nourishing foods for nourished skin: Avocados If we had to pick just one food to maintain healthy glowing skin among the numerous options available, avocado would be it. Its rich and creamy texture provides versatility that helps incorporate the fruit into various recipes. Avocados carry a trusting balance of healthy fats, essential nutrients, and taste. It is truly a superfood that significantly assists in maintaining the skin’s firm and fresh look. Its fatty acid content makes it a natural moisturizer and keeps the skin dewy looking through all seasons. Berries Antioxidants have a bigger picture to paint when it comes to health than we generally give them credit for. The ability of these compounds to help maintain physical, mental, and emotional well-being is unmatched. So is their ability to keep the skin glowing, fresh, and free of blemishes. Including berries, such as blueberries, has been a sure solution to the free radicals damaging your skin. Opting for berries when you have the munchies delivers on a healthy body and mind and gives you unbeatable glowing skin. Papaya Maintaining healthy and glowing skin might seem like a math problem that calls for a lot of head scratching. But, it isn’t, as long as you include healthy fruits and vegetables in your meals. Foods with a high amount of Vitamin C are an absolute must for glowing, age-defying skin. Papaya is one such fruit that carries loads of Vitamin C.

As both a mineral and an electrolyte, potassium facilitates the functioning of all of your muscles, including voluntary and involuntary muscles. Hyperkalemia refers to the condition of having excess potassium in your blood. It is harmful to have elevated potassium levels because a heart attack or even death can result from hyperkalemia. Some of the food items that patients with hyperkalemia can eat to maintain good health while avoiding a surge in potassium levels are: Apples Apples are a low-potassium fruit that can be particularly helpful in managing the health of hyperkalemia patients. They are a rich source of antioxidants, vitamins, and fiber. In fact, a medium-sized apple contains only about 148 milligrams of the element, making it an excellent choice for people with hyperkalemia. Apples also contain pectin, a type of fiber that may help lower potassium levels in the blood. Pectin works by binding to the electrolyte in the digestive system, preventing it from being absorbed into the bloodstream. The fruit can be eaten in a variety of ways, making them an easy and versatile addition to any meal plan. They can be eaten raw, baked, or stewed, and can be used in a wide range of recipes, from desserts and salads to smoothies. This makes them relatively easy to incorporate into your daily meal plan. It is important to steer clear of apple juice or processed apple products as these products can be high in artificial sugar. Cottage cheese Cottage cheese can be beneficial for people with high hyperkalemia due to its low potassium content and high protein and calcium levels. One cup of it typically contains around 160 milligrams of the element, which is relatively low compared to other potassium sources like bananas or avocados. This makes cottage cheese a great option for people with hyperkalemia as it can help reduce the overall intake of the electrolyte in the meal.

About 80% of women worldwide suffer from menstrual cramps, also known as dysmenorrhea. Women can have period pain right from their teens and continue till menopause. However, in around 5 to 10% of women, menstrual cramps are painful enough to disrupt their daily lives. These cramping pains are intense throbbing sensations in the lower abdomen experienced during the menstrual period. This pain can radiate to the thighs and the lower back as well.  The menstrual pain begins 1 to 3 days before the period starts, peaks on the second day of the menstrual cycle, and usually subsides after the third day. Some women may also have headaches, nausea, loose stools, dizziness, and painful menstruation. How to deal with menstrual cramps? If the cramps are mild or moderately painful, certain home remedies can help relieve the pain. However, if it is debilitating and disrupts your daily life, you may need to see a doctor. For pain that is not too severe,  there are some home remedies that you can try. They include: Hot water bags Hot water bags or compresses applied to the lower back and abdomen can help soothe the period pain Exercise Some studies suggest that light exercises like yoga and mild cardio can reduce period cramps. Massage Massaging the abdomen and back gently can help lessen the ache. In addition to home remedies, some foods can also help alleviate menstrual cramps. Cruciferous and leafy vegetables Cruciferous vegetables are from the plant genus Brassica, and they include kale, watercress, collard greens, brussels sprouts, cabbage, cauliflower, broccoli, arugula, etc. They are nutrient-rich and contain calcium, magnesium, fiber, carotenoids, folate, and vitamins E, C, and K. They help relieve period pain and have an anti-inflammatory effect on the body. Dark green leafy vegetables like spinach, mustard greens, lettuce, micro greens, etc., contain iron and help combat body pain, dizziness, and fatigue.

Psoriasis is a chronic autoimmune skin condition that affects approximately 2 to 3% of the world’s population. The symptoms of psoriasis include dry, cracked skin, colored patchy rashes, scaling spots, and itching or burning sensation. There is no cure for this condition, and all the treatments for psoriasis aim to improve the symptoms. Patients need to stick to a proper nutritional regime that includes eatables that help manage the symptoms and excludes the foods that can worsen the condition. 6 foods that can help manage psoriasis Fruits and vegetables Fruits and vegetables are rich in antioxidants. They protect a person’s body cells from the effects of free radicals. They contain lots of vitamins and minerals that help keep inflammation down. Foods like berries, grapes, tart cherries, broccoli, cauliflower, etc. are beneficial for managing psoriasis flare-up. Fatty fish Since fish like tuna, lake trout, cod, mackerel, and sardines are rich sources of omega-3, they can be consumed to keep psoriasis in check. However, it is seen that the intake of omega-3 is linked to a decrease in inflammatory substances and overall inflammation. Heart-healthy oils Consume olive oil and coconut oil, which are considered heart-healthy oils is considered healthy for managing the condition. Just like fatty fish, these oils also contain anti-inflammatory fatty acids. Therefore, one should focus on the category of oils that have a higher ratio of omega-3 to omega-6 fatty acids to reduce the symptoms of psoriasis. Green leafy vegetables Green leafy vegetables are low in calories and high in fiber. They are loaded with antioxidants, so they protect one’s cells against inflammation. This way, they may help with psoriasis symptoms. Whole grains Another food item that can be consumed to ease inflammation is whole grains. They are rich in fiber and can help in relieving psoriasis symptoms. Whole-grain cereals, bread, brown rice, and brown pasta are good options for regular consumption.

People with chronic obstructive pulmonary disease (COPD) have blocked airways, making breathing difficult. They have to use more energy while breathing than a normal person. Chronic inflammation weakens the immune system reducing its ability to fight the disease. People with COPD need to consume enough calories to produce excess energy for breathing. Following a nutrition-rich meal plan can help you maintain overall health, strengthen your immune system, and improve lung function. Here is a list of immunity-boosting foods for COPD patients. Salmon To boost energy, people with COPD should include protein-rich foods in their meal plans. Salmon is packed with protein and omega-3 fatty acids that can help reduce inflammation in the airways. Omega-3s are also critical for respiratory health and the immune system. According to a study, consuming fish frequently is associated with a decreased risk of COPD. Oranges Oranges are rich in Vitamin C, which is vital for a variety of immune system functions and for preventing lung infections. Citrus fruits like oranges help fight against toxins in the body and lower the rate of damage in the lung tissues. COPD patients also benefit from eating high-potassium foods vital to lung function. Oranges also contain potassium and can help with breathing issues. Avocado According to a study, COPD patients have low levels of antioxidants such as vitamins C and E. Avocado is a delicious fruit and a good source of these vitamins that may benefit the lungs. It also contains high levels of potassium, which is vital for lung function. Sweet potatoes Sweet potatoes contain beta carotene, which is converted to vitamin A in the body and is excellent for your immune system. Consuming sweet potatoes can help relieve COPD symptoms like breathlessness and fatigue. This tuber contains complex carbohydrates considered healthy for patients with lung disease as it provides the body with the energy it needs.

The studies show that around 14% of people face chronic constipation at some point. The symptoms of constipation include passing stools less than three times a week, feeling bloated all the time, having hard stools, and needing too much force to pass the stool. Constipation can be due to poor eating habits, slow digestion process, dehydration, illness, pregnancy, certain treatments, etc. A person should keep their food habits in check to manage constipation. 6 foods that can help treat constipation Given below are some fiber-rich foods that can help relieve constipation and regularize bowel movements: Fruits Fruits are rich in insoluble fiber and have high water content, making them a good pick, especially if one suffers from constipation. Here are some high-fiber fruits that can help ease the condition: Kiwi : Kiwi contains the enzyme actinide, which helps with indigestion, pain, acid reflux, and abdominal discomfort. Apples and pears : These fruits have high water content and can aid digestion. Blackberries : They are a rich source of fiber and water. A bowl of blackberries and raspberries can help with constipation. Grapes : They contain a lot of water and can hence add moisture to hard stools. Whole wheat pasta, bread, and cereals Whole wheat products like pasta, bread, and cereals are a great source of insoluble fiber. Wheat bran is the hard outer layer of the wheat kernel. It is rich in insoluble fiber and is an effective treatment for constipation in older children and infants. Vegetables Vegetables, mainly green leafy vegetables, are among the best foods for easing constipation. They deliver a healthy dose of insoluble fiber and other vital nutrients. If a person has constipation, it is best to have vegetables like carrots, cabbage, broccoli, asparagus, kale, lettuce, green beans, and more. Nuts and seeds Another great source of fiber is nuts and seeds.

Heartburn is a condition in which your esophagus is irritated and causes discomfort to the body. This discomfort is caused due to stomach acid that is pushed up through the esophagus. Causes can include spicy food, alcohol, overeating, or even tight clothing that presses down your stomach and chest. There could be other underlying causes, and a doctor can confirm those. Here are some foods that are safe to consume if you experience heartburn frequently. Ginger This medicinal herb is known for its tremendous home remedy qualities. It is known to absorb stomach acid and improve digestive health. Ginger helps regulate the uninterrupted flow of juices in the gastrointestinal tract, making the digestive process smooth and easy. This also helps in keeping digestion fast. Oatmeal Rich in fiber, oatmeal is a great choice for those dealing with heartburn. Due to its rich fiber content, it prevents you from overeating and has the ability to absorb stomach acid, which can prevent any episodes of burning ache. Oatmeal also helps in healthy bacterial growth in the stomach and is known to reduce inflammation which can help manage symptoms of heartburn. Aloe vera Aloe vera juice is easily available in the market and stores now. However, be sure to see that the juice is not laced with unhealthy ingredients like artificial preservations, aloin, or aloe latex. They all can be harmful to the body if consumed in larger quantities. This plant has anti-inflammatory and healing properties, making it a super ingredient to manage heartburn symptoms. Banana With very little acid content, this fruit makes for a great choice for those suffering from heartburn issues. Since bananas contain soluble fiber, they can help improve digestion, which can help manage heartburn symptoms. Pectin, one of the most important compounds in bananas, helps pass food through the digestive tract easily without risking acid generation.

Dealing with an upset stomach is one of the common concerns most travelers have while boarding a long-haul flight. Whether a person is traveling domestically or internationally, it is common to have an upset stomach, and sometimes, the symptoms may flare up, making it embarrassing for travelers to explain. To avoid such challenging scenarios and prevent health complications, here are some common foods and beverages to avoid having before boarding flights. Dairy products Long-haul flights, lasting more than 6 hours, can negatively affect one’s digestive system. Nausea, vomiting, and diarrhea are some common issues people experience with an upset stomach. It happens because the stomach contents get churned up with changes in altitude and cabin pressure. Furthermore, people who are lactose intolerant won’t be able to digest the sugars found in dairy entirely. This indigestion will lead to gas and bloating. Therefore, avoiding consuming dairy products on or before boarding a long-haul flight is best. Travelers must avoid fatty milk, cheese, milk curds, baked goods, and processed snacks made with milk or yogurt as the main ingredients before taking a flight. Cruciferous vegetables Broccoli, cauliflower, Brussels sprouts, and cabbage may be nutrient-dense. However, avoiding these items before boarding a flight is advised, mainly because these vegetables can cause gas. Even at cruising altitude, the plane will adjust course and height. These adjustments trigger changes in the cabin air pressure, and the body will find it hard to process these foods. As a result, one might develop bloating and nausea. During long-haul flights, it might be hard to hold in the gas for hours, which could very well turn into an embarrassing situation. Beans Beans are notoriously known for causing bloating in mid-air. Like cruciferous vegetables, beans, when digested beans release gases that expand in the stomach. Also, altitude adjustments can churn up the stomach’s contents, which further causes abdominal discomfort.

Certain foods have a significant impact on teeth and gums. Some foods promote healthy gums, while others cause plaque buildup. Plaque is a sticky film of bacteria that can cause tooth decay and enamel erosion and lead to the development of cavities. This causes several complications, such as pain, chewing problems, and tooth abscesses. Here are the top foods that can hamper oral health and must be avoided at all costs. Sour candies It’s no surprise that candies cause tooth damage. However, sour candies contain several different acids that adversely affect your teeth. They are also chewy and sticky, which means they stay around in your mouth for a longer period, causing more damage. If you are keen on having something sweet, opt for a softer piece of chocolate that you can chew and ingest quickly and wash off any remnants from your mouth. Bread Refined carbohydrates such as white bread and white rice can worsen oral health. When we chew on these starches, the saliva converts them into sugar, which can get stuck between the teeth and cause cavities. If you’re looking for carbohydrates, opt for whole wheat bread, as they typically contain fewer added sugars. Carbonated beverages Sugary, carbonated drinks like soda and sports beverages have several negative effects on one’s health, such as cardiovascular disease, insulin resistance, and more. They also negatively impact the health of the teeth in two distinct manners. Not only are these drinks acidic, but they also promote acid production in the mouth by fostering cavity-causing bacteria such as Streptococcus mutans. According to various studies, soda is considered one of the main lifestyle factors behind dental erosion. It is best to avoid drinking carbonated beverages as much as possible. Ice Chewing on hard substances like ice can cause chipped, cracked, or broken teeth or loosened crowns.

Epilepsy is a brain disorder that can cause recurring seizures. Today, there are different types of epilepsy where the cause of some is known, and for others, the causes haven’t been identified yet. This condition is quite common. It can affect people across genders and ethnic backgrounds. According to estimates, 1 in 26 people develop the condition. Fortunately, there are treatments available to control the seizures. This can include avoiding trigger foods. Foods that can trigger or worsen epilepsy In most cases, symptoms of epilepsy depend on the type of seizure. This is because the condition is caused due to certain activity in the brain. However, making certain lifestyle changes can help control the symptoms. Hence, here are some foods that can trigger or worsen epilepsy and its associated symptoms. Bananas While bananas have a variety of health benefits, their potassium content can cause health issues for people with epilepsy. Excessive consumption of the fruit can lead to high potassium levels in the body. This can give way to periodic seizures that can affect the quality of life of the patient. Therefore, patients are suggested to consume the fruit in fewer amounts or avoid it altogether. Coffee Caffeinated beverages like coffee and tea often trigger an overactive central nervous system ( CNS). Furthermore, according to the Epilepsy Society, drinking high amounts of coffee can increase susceptibility to seizures. Hence, one must either consume coffee and other beverages in moderation or steer clear of them entirely to avoid triggering epilepsy-related seizures. Monosodium glutamate Also known as MSG, monosodium glutamate is often used in processed foods as an additive. This food additive, either singularly or in combination with others, can lead to excessive nerve cell firing. Hence, MSG can be considered one of the top triggers for neurological conditions like epilepsy, Parkinson, and more.

Arthritis is an inflammatory health condition that results in swelling across multiple joints in the body. It is a common problem that may cause stiffness and pain in the affected regions. Healthcare experts may indicate a range of treatment plans and therapies to improve symptoms of arthritis. But they may also recommend making lifestyle changes to curb symptoms of arthritis. Here are some of the best foods that help manage the condition and its symptoms. Pineapple The flavorful fruit contains a class of enzymes such as bromelain and is considered healthy for people with arthritis. Bromelain works as an effective enzyme that releases anti-inflammatory and pain-relieving effects. The property is especially known to relieve the symptoms of osteoarthritis but may also help tackle the symptoms of rheumatoid arthritis. One could either eat pineapple fresh or drink its juice. Other ways to enjoy the fruit include blending it with other anti-inflammatory foods like romaine lettuce, ginger, and cilantro. One should also add water to the concoction until it reaches a preferred consistency. Salmon Fatty fish like salmon are one of the healthiest food sources for multiple reasons. The fish contains high amounts of omega-3 fatty acids known for their anti-inflammatory effects. Salmon is also popular for its vitamin D content, a property essential for building strong bones. So, increasing the intake of the vitamin will not only improve bone health but also help manage symptoms of rheumatoid arthritis, such as aching joints, numbness, and tingling in the hands and feet. Other fatty fish that one can add to their meals to manage arthritis include herring, sardines, tuna, and mackerel. Turmeric Turmeric is a yellow spice commonly added to curry and foods to enhance flavor. As for arthritis, the spice is abundant in a compound called curcumin. The food helps tackle the symptoms of inflammation, reduce the risk of cancer, and manage high blood pressure.