Our heart is at more risk in winter

The plummeting mercury raises the risk of getting a heart-attack and it is the time when one needs to remain extra cautious. 

As viscosity of blood increases with the drop in temperature, the number of cases of  heart attacks and other coronary artery diseases increase during winters. The limited awareness about the triggers that lead to heart attack and precautions which can be taken to avoid it during winters is a major cause of worry. 

Dr Vanita Arora, Associate Director and Head, Cardiac Electrophysiology Lab and Arrhythmia Services, Max Hospital, discusses vulnerability of the heart in order to empower people suffering from cardio-vascular diseases with the right kind of prevention, more so during the winter season. "People become more prone to heart attacks in winters. The arteries that arise from the aorta become constricted with the fall in temperatures, as a result of which the heart has to put more effort to pump the blood. This makes the heart stress out and it leads to a heart attack. It is more risky for those who do not have any inkling about pre-existing heart conditions," says Dr Arora.

Keypoints:

-Intake of too much alcohol can lead to atrial fibrillation, a common form of Arrhythmia

-Avoid binge eating and focus on eating small quantities at regular intervals 

What to do:

It is important, she says, to keep a constant check on cardiovascular risk factors, and make sure that the winter season brings no harm to your health.

Cholesterol levels fluctuate significantly with the change in the season, which may leave people with borderline high cholesterol with greater cardiovascular risk during the winter months. Apart from managing cholesterol levels, it is crucial that we keep small things in mind and do not stress the heart.

Do not indulge in overdoing anything and exhausting yourself. Give yourself a break and take frequent rest breaks so that you do not overstress your heart; even if that means alteration in your otherwise intense workout regime.

Avoid going for a walk in the morning in extreme chilly days and you can shift your walks in the evening when it is still sunny.

People also end up eating more than the normal quantity in winter, but eating a large meal at one go can put an extra load on your heart. Avoid! It is rather preferable to eat small quantities at regular intervals.

Do not over indulge in alcohol, thinking that it will only help you in keeping warm and cozy. Too much of alcohol intake can cause atrial fibrillation, a common irregular heartbeat problem called Arrhythmia that is suffered by millions of people.

On consultation of the doctor, one can also keep pills with them and can consume it on confronting breathlessness or chest pain.

Heart failure leads to most deaths in hypothermia. To keep hypothermia at bay, it is advisable to cover yourself with layers of warm clothes. Besides this, it is advisable to take a bath with warm water only.

Also, never ignore any discomfort in chest; severe sweating; pain in neck arms, jaws and shoulders; or shortness of breath. All this might give you a warning signal. Visit a doctor if you come across any of these symptoms.

Regular check-ups are always advisable. It will help you pre-empt any big health trouble. It is rightly said that 'prevention is better than cure'!

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Steps to prepare Sesame fish finger with hummus

Sesame fish finger (One portion)

Ingredients: 

• Fish (sole/ Basa) 150 gms
• Egg 1
• Mustard powder 10 gms
• Paprika powder 10 gms
• Sesame seeds to coat
• Lime juice 20 ml
• Salt as per taste
• White pepper a pinch
• Oil for frying

Method: 

- Clean and cut fish in 6cm long finger shapes and keep aside.

- Make a marination in a bowl, mix egg, mustard powder, lime juice, salt, paprika powder, white powder, and whisk well till emulsion is formed.

- Put fish in the marination and let it stay for 20-30 minutes.

- Take one plate and spread sesame seed on it.

- Roll fish into sesame one by one.

- Heat oil in fryer, deep fry fish finger till golden brown.

- Serve with tartar sauce and salad.

You may want to substitute tartar sauce or salad with a bowl of hummus, and give a touch of theMiddle East to your cooking. Here is a very simple way of making hummus, the perfect dip for many an appetizer, at home.

Hummus

Ingredients:

• Chickpeas
• Garlic
• Green chilli
• Lemon juice
• Coriander or parsley
• Olive oil
• Salt to taste
• Yoghurt

Method:

- Soak chickpeas in water overnight. Boil it and allow it to cool.

- Chop two cloves of garlic and green chillies, and together with lemon juice, 2 tbsp yogurt and salt as per taste add to the boiled chickpeas while retaining a bit of the stock. Then, put it in the mixer.

- Make sure the mix turns smooth with no chickpea granule sticking out.

- Pour out the mix in a bowl and add to it a tbsp of olive oil. Blend well.

- Sprinkle fresh coriander or parsley from the top.

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Lamb with creamy mushroom sauce recipe

Ingredients:

• ¾ pound thinly sliced lamb shank
• 2tbsp flour
• ¼ cup (or approximately 3 large) shallots, sliced
• ½ cup white button mushroom
• ½ cup shitake mushrooms (soaked in 1 cupwater for 20 minutes)
• ¼ cup refined vegetable oil
• 1 tsp crushed garlic
• 1 tsp onion powder
• ¼ cup water
• ¼ tsp black pepper
• ½ cup light sour cream
• 4 cups cooked pasta (of your choice!) cooked and drained

Optional: Splash of malt vinegar or red wine vinegar

Items needed for garnish

• Diced red bell peppers
• Lemon slices
• Bunches of parsley
• Finely diced shallots
• ¼ cup finely sliced scallions or chives

Method:

-Thinly slice meat and toss in flour. Slice shallots thin and set aside. Slice mushrooms to medium thickness.

-In medium- or large- sized nonstick pan, heat 2tsp of oil on medium - high heat. Loosely but carefully drop sliced meat into pan of heated oil and brown meat lightly, about 5 to 8 minutes. Remove meat from pan and set aside.

-Add remaining 2tsp oil and saute mushrooms and shallots for 3 to 5 minutes until translucent and lightly browned. Return meat to pan, saute meat with mushroom and shallot mixture. Add garlic and onion powder, and stir together for 2 to3 minutes. Add ¼ cup of water and stir. Turn off heat and add pepper and sour cream. Stir gently.

-Pile noodles and a serving platter and top with lamb mixture. Top with scallions or chives, and serve.

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Upma with oats recipe

Ingredients:

• Oats: 100 gms
• Mustard seeds: ½ tsp
• Cumin seeds: ½ tsp
• Red chillies (whole): two
• Urad dal: ½ tsp
• Chana dal: ½ tsp
• Curry leaves -3-4 in number
• Oil: 1-2 tsp
• Salt to taste

Method:

Heat oil in a non-stick kadhai and add mustard seeds, cumin seeds. Break red chillies and add it to the mustard and cumin seeds in the oil followed by urad dal and chana dal. Add the curry leaves. Once the mustard seeds begin to crackle and the aroma of urad and chana is imminent add 150-200 ml of water. Add salt to taste. Bring the entire thing to boil and then add oats while stirring. Allow it to cook for 5 minutes.

Serve either with sambar or lentil chutney.

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