Keep A Healthy Heart Diet During Quarantine With These Tips
As several countries around the world are implementing more vigorous measures to contain the spread of COVID19, self-quarantine either by choice or by doctor’s orders has become the norm. Being confined to our homes during this lockdown is not all gloomy. It does have some perks like bonding with the family over a session of board games, indulging in binge-watching, and finally cleaning out that messy wardrobe, to name a few. However, being at home has made all of us susceptible to “Quarantine 15“. This is the term coined by people to describe the weight gain caused by weeks of self-isolation and stress due to the novel coronavirus.
Erratic eating habits and foraging through the pantry for unhealthy food loaded with sugar and salt are wreaking havoc on people’s immune systems and lowering the body’s ability to fight the virus. Consuming processed food such as potato chips, sodas, and candy bars often can clog your arteries and increases the stress on your heart. Proper nutrition is critical for maintaining a healthy body and protecting our valuable heart.
If you thought eating unhealthy food is the only way to survive a quarantine, you are mistaken! Here are 7 heart-healthy diet tips that will help you develop your body’s resistance:
1. Stock your favorite veggies and fruits
To get your immune system in fighting shape for battling COVID-19, you must make vegetables and fruits as a significant component of your diet. Chop the fresh vegetables and store them in your refrigerator, or you could even buy the pre-cut packs to save time. Buying frozen vegetables and fruits are also nutritious as per the advisory issued by the American Heart Association
They are convenient and can be stored for a more extended period. Also, the nutrient profile of the frozen items is similar to fresh foods. To ensure minimal wastage of food, you can freeze the leftovers and use them for your next meal. Spinach, berries, oatmeal, greek yogurt, colorful veggies are some of the essential types of food that you must include in your diet.
2. Load up on lean protein
Ward off fatigue and build your strength by consuming lean proteins. They are not only a good option for dinner but can also be had for breakfast. Have grilled fish and chicken as they are good sources of healthy fats and proteins. If you are looking for vegetarian options, including lentils, chickpeas, beans, and other pulses in your diet to meet your protein requirements.
Additionally, they are very versatile. They can be used for spreads, salads, soups, and stews.
Consuming eggs is another way of ensuring you get your daily dose of proteins. However, poached or boiled eggs are more recommended than fried eggs. Milk is also an inexpensive source of nutrients and protein. Opt for shelf-stable options like UHT milk in a carton or can or powdered milk.
3. Include probiotics in your diet
Probiotics are good bacteria that occur naturally in several fermented foods. They have many known health benefits. As there is no specific guideline on the daily intake, the general recommendation is to add as many fermented foods in your meal as possible. The most common variety of fermented foods that contain probiotics naturally or added to them are yogurt, kombucha, kefir, miso, sauerkraut, kimchi, some cheeses, and sourdough bread.
Yogurt is considered the easiest way of getting probiotics into your body. Look for “live active cultures” mentioned on the label while buying. You can have yogurt as part of your breakfast or as a snack. Top it with fruits and berries to enhance its taste or add it to smoothies. It can also be used as a base for dips and sauces or as a substitute for mayonnaise in potato or egg salad.
4. Use whole grains and starchy roots
For getting adequate fibers and carbohydrates in your diet, it is necessary to consume dishes made from whole grains and starchy roots. Wholegrain pasta and rice, buckwheat, oats, quinoa, and other unrefined varieties of grains are a good source of dietary fibers. They also have a long shelf life and can be prepared quickly. Wholegrain bread and unsalted crackers are also excellent options. To extend its shelf life slice and freeze the bread. Defrost it when you want to eat it.
To include carbohydrates in your diet, use starchy root vegetables such as cassava, sweet potatoes, and potatoes. It is ideal for baking, steam, or boil them instead of frying. You can choose to leave the skin on for extra flavor and fiber.
5. Don’t forget the dried fruits, nuts and seeds
People who frequently consume dried fruits, nuts, and seeds generally have a lower risk of heart diseases as they are storehouses of nutrients and unsaturated fats that protect the heart. They are also good sources of vitamins, fibers, and minerals.
These are the healthier alternatives for comfort foods that are creamy, starchy, sweet, and crunchy. Additionally, choose the unsweetened and unsalted variety. Have it when you experience hunger pangs or add it to your salads, porridge, and other meals.
You can also opt for nut butter or spread as long as they are 100% nut butter and do not contain added salt, sugar or palm oils. To boost the absorption of iron present in the nuts, eat them along with foods and beverages that are rich in vitamin C such as capsicum, tomato, lemon or orange juice, etc.
6. Stay hydrated at all times
Proper hydration is paramount for good health. It helps to thin the mucus, flush out toxins from the body, and assists in the smooth functioning of our digestive and immune systems. Whenever safe for consumption and available, tap water is the cheapest and healthiest drink. It is also sustainable when compared to bottled water as it produces no plastic waste.
Swap your sugar-sweetened beverages with water to limit your sugar intake and cut excess calories. You can enrich your glass of water with frozen or fresh fruits like slices of citrus fruits or berries as well as herbs like rosemary, mint, or lavender. Avoid drinking excess amounts of coffee, tea, and caffeinated energy drinks. It leads to dehydration and messes with your sleeping patterns.
7. Avoid alcohol or reduce its intake
Alcohol is not a necessity and need not be part of a healthy heart diet as it may interfere with your medications and cause severe damage to your organs. Heavy and prolonged consumption of alcohol reduces the body’s ability to cope with infectious diseases such as COVID-19.
The World Health Organization strongly recommends cutting down or avoiding its use, especially when in self-quarantine. This is because alcohol affects a person’s mental state and makes him/her more vulnerable to injuries and falls. It also increases the chances of depression, fear, and anxiety. Although it may seem helpful for dealing with stress, it must not be used as a coping mechanism.
Do not believe in any false claims of alcohol being a preventive measure or treatment for COVID-19. Choose the health of your heart and refrain from drinking alcohol.
Conclusion
Proper nutrition is essential for maintaining our overall health, particularly in times when we can only rely on our body’s immune system to fight back. Limited access to resources may restrict choices, but one can still find ways to eat a healthy and varied diet.
Following an exercise routine and a healthy diet and will not only keep your heart healthy but also keep you in good shape. After all, we are all going to get out of our sweatpants one day!
