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Heart: These 7 Foods Can Lower Your Risk Of Heart Disease

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The essential nutrients that are abundant in green veggies and fruits can help improve heart health

While you may be aware that consuming particular foods can increase your risk of developing heart disease, it can be difficult to change your dietary habits. Here are eight heart-healthy diet suggestions, whether you’ve been eating badly for years or you just want to tweak your diet.

You’ll be well on your way to a heart-healthy diet once you know which foods to eat more of and which ones to limit. In this article, we list foods that can help lower your risk of heart diseases and help boost your overall health.

Foods that can boost your heart health and reduce the risk of heart diseases:

1. Black beans

Black beans are mild, delicate, and full of minerals that are good for the heart. Blood pressure can be lowered with the use of magnesium, folate, and antioxidants. Their fibre aids in blood sugar and cholesterol regulation. You can add beans to soups and salads to further increase the nutritive value.

2. Flax and chia seeds

These seeds are a good source of omega-3 fatty acids from plants, including alpha-linolenic acid. Omega-3 fatty acids have various positive effects, including lowering triglyceride, LDL, and total cholesterol levels. Additionally, they lower blood pressure and lessen the development of fatty plaques in the arteries. Omega-3s reduce the possibility of developing heart attack-causing conditions like thrombosis and arrhythmias.

3. Salmon

Salmon is an excellent food for heart health because it is omega-3-rich. Healthy fats called omega-3s may lower blood pressure and reduce the risk of heart rhythm problems. They might also reduce inflammation and triglycerides.  We encourage you to have two servings of salmon or other oily fish weekly.

4. Walnuts

A daily serving of a few walnuts may help decrease cholesterol. It might also guard against artery inflammation in your heart. Omega-3 fatty acids, monounsaturated fats, plant sterols, and fibre are all abundant in walnuts. When walnuts are used in place of unhealthy fats found in chips and cookies, benefits result.

5. Oatmeal

Muesli is beneficial for diabetics as well since it keeps blood sugar levels consistent over time, fills you up for hours and prevents snack attacks. The fibre in oats can protect your heart by reducing LDL, or bad cholesterol. Steel cut or slow cooked oats produce the best results.

6. Leafy green veggies

Leafy green vegetables with a high content of vitamins, minerals, and antioxidants include spinach, kale, and collard greens. They are an excellent source of vitamin K in particular, which helps to protect your arteries and encourage healthy blood clotting. Additionally, they include a lot of dietary nitrates, which have been demonstrated to lower blood pressure, lessen arterial stiffness, and enhance the functionality of the cells lining blood vessels.

7. Berries

The essential nutrients that are abundant in strawberries, blueberries, blackberries, and raspberries are crucial for maintaining heart health. The oxidative stress and inflammation that contribute to the onset of heart disease can be prevented by the antioxidants found in berries, such as anthocyanins. Numerous heart disease risk factors can be decreased, according to studies, by consuming a lot of berries.

Incorporating these foods into your daily diet will not only reduce the risk of heart diseases but also boost your overall health.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

 

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Canada to donate up to 200,000 vaccine doses to combat mpox outbreaks in Africa

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The Canadian government says it will donate up to 200,000 vaccine doses to fight the mpox outbreak in Congo and other African countries.

It says the donated doses of Imvamune will come from Canada’s existing supply and will not affect the country’s preparedness for mpox cases in this country.

Minister of Health Mark Holland says the donation “will help to protect those in the most affected regions of Africa and will help prevent further spread of the virus.”

Dr. Madhukar Pai, Canada research chair in epidemiology and global health, says although the donation is welcome, it is a very small portion of the estimated 10 million vaccine doses needed to control the outbreak.

Vaccine donations from wealthier countries have only recently started arriving in Africa, almost a month after the World Health Organization declared the mpox outbreak a public health emergency of international concern.

A few days after the declaration in August, Global Affairs Canada announced a contribution of $1 million for mpox surveillance, diagnostic tools, research and community awareness in Africa.

On Thursday, the Africa Centres for Disease Control and Prevention said mpox is still on the rise and that testing rates are “insufficient” across the continent.

Jason Kindrachuk, Canada research chair in emerging viruses at the University of Manitoba, said donating vaccines, in addition to supporting surveillance and diagnostic tests, is “massively important.”

But Kindrachuk, who has worked on the ground in Congo during the epidemic, also said that the international response to the mpox outbreak is “better late than never (but) better never late.”

“It would have been fantastic for us globally to not be in this position by having provided doses a much, much longer time prior than when we are,” he said, noting that the outbreak of clade I mpox in Congo started in early 2023.

Clade II mpox, endemic in regions of West Africa, came to the world’s attention even earlier — in 2022 — as that strain of virus spread to other countries, including Canada.

Two doses are recommended for mpox vaccination, so the donation may only benefit 100,000 people, Pai said.

Pai questioned whether Canada is contributing enough, as the federal government hasn’t said what percentage of its mpox vaccine stockpile it is donating.

“Small donations are simply not going to help end this crisis. We need to show greater solidarity and support,” he said in an email.

“That is the biggest lesson from the COVID-19 pandemic — our collective safety is tied with that of other nations.”

This report by The Canadian Press was first published Sept. 13, 2024.

Canadian Press health coverage receives support through a partnership with the Canadian Medical Association. CP is solely responsible for this content.

The Canadian Press. All rights reserved.

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How many Nova Scotians are on the doctor wait-list? Number hit 160,000 in June

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HALIFAX – The Nova Scotia government says it could be months before it reveals how many people are on the wait-list for a family doctor.

The head of the province’s health authority told reporters Wednesday that the government won’t release updated data until the 160,000 people who were on the wait-list in June are contacted to verify whether they still need primary care.

Karen Oldfield said Nova Scotia Health is working on validating the primary care wait-list data before posting new numbers, and that work may take a matter of months. The most recent public wait-list figures are from June 1, when 160,234 people, or about 16 per cent of the population, were on it.

“It’s going to take time to make 160,000 calls,” Oldfield said. “We are not talking weeks, we are talking months.”

The interim CEO and president of Nova Scotia Health said people on the list are being asked where they live, whether they still need a family doctor, and to give an update on their health.

A spokesperson with the province’s Health Department says the government and its health authority are “working hard” to turn the wait-list registry into a useful tool, adding that the data will be shared once it is validated.

Nova Scotia’s NDP are calling on Premier Tim Houston to immediately release statistics on how many people are looking for a family doctor. On Tuesday, the NDP introduced a bill that would require the health minister to make the number public every month.

“It is unacceptable for the list to be more than three months out of date,” NDP Leader Claudia Chender said Tuesday.

Chender said releasing this data regularly is vital so Nova Scotians can track the government’s progress on its main 2021 campaign promise: fixing health care.

The number of people in need of a family doctor has more than doubled between the 2021 summer election campaign and June 2024. Since September 2021 about 300 doctors have been added to the provincial health system, the Health Department said.

“We’ll know if Tim Houston is keeping his 2021 election promise to fix health care when Nova Scotians are attached to primary care,” Chender said.

This report by The Canadian Press was first published Sept. 11, 2024.

The Canadian Press. All rights reserved.

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Newfoundland and Labrador monitoring rise in whooping cough cases: medical officer

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ST. JOHN’S, N.L. – Newfoundland and Labrador‘s chief medical officer is monitoring the rise of whooping cough infections across the province as cases of the highly contagious disease continue to grow across Canada.

Dr. Janice Fitzgerald says that so far this year, the province has recorded 230 confirmed cases of the vaccine-preventable respiratory tract infection, also known as pertussis.

Late last month, Quebec reported more than 11,000 cases during the same time period, while Ontario counted 470 cases, well above the five-year average of 98. In Quebec, the majority of patients are between the ages of 10 and 14.

Meanwhile, New Brunswick has declared a whooping cough outbreak across the province. A total of 141 cases were reported by last month, exceeding the five-year average of 34.

The disease can lead to severe complications among vulnerable populations including infants, who are at the highest risk of suffering from complications like pneumonia and seizures. Symptoms may start with a runny nose, mild fever and cough, then progress to severe coughing accompanied by a distinctive “whooping” sound during inhalation.

“The public, especially pregnant people and those in close contact with infants, are encouraged to be aware of symptoms related to pertussis and to ensure vaccinations are up to date,” Newfoundland and Labrador’s Health Department said in a statement.

Whooping cough can be treated with antibiotics, but vaccination is the most effective way to control the spread of the disease. As a result, the province has expanded immunization efforts this school year. While booster doses are already offered in Grade 9, the vaccine is now being offered to Grade 8 students as well.

Public health officials say whooping cough is a cyclical disease that increases every two to five or six years.

Meanwhile, New Brunswick’s acting chief medical officer of health expects the current case count to get worse before tapering off.

A rise in whooping cough cases has also been reported in the United States and elsewhere. The Pan American Health Organization issued an alert in July encouraging countries to ramp up their surveillance and vaccination coverage.

This report by The Canadian Press was first published Sept. 10, 2024.

The Canadian Press. All rights reserved.

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