Mothers, here are the best and worst things for your heart, hair, lung, brain health, and blood sugar levels | Food-wine News

Heart health

Mothers should incorporate foods rich in omega-3 fatty acids, such as salmon, tuna, and mackerel, which help lower triglycerides and blood pressure for heart health. “Nuts and seeds like walnuts, almonds, and flaxseeds are also beneficial due to their heart-healthy fats, fibre, and antioxidants. Leafy greens such as spinach, kale, and Swiss chard provide essential minerals like potassium and magnesium that help regulate blood pressure,” said Dr Singla.

Other heart-friendly choices include legumes like lentils and chickpeas, which lower cholesterol, and whole grains like oats and brown rice, which help control cholesterol and blood sugar levels. Dr Singla added that fresh fruits such as oranges, berries, and pomegranates are fibre-rich and antioxidants that support cardiovascular health.

Kanikka Malhotra, a consultant dietitian and certified diabetes educator, noted that these foods help lower bad cholesterol and support your heart. “Try to avoid too much processed meat, salty snacks, and foods high in saturated fats,” said Malhotra.

Best: Regular walking, a diet rich in fruits, vegetables, and healthy fats like nuts and olive oil, said Dr Manjusha Agarwal, senior consultant, internal medicine, Gleneagles Hospital, Parel, Mumbai.
Worst: High salt and processed food intake, lack of exercise, and chronic stress.

Hair health

While research is still emerging for hair health, Dr Singla said that a nutrient-rich diet can promote strong and healthy hair. “Protein is essential, with foods like eggs, lean meats, and fish providing the building blocks for hair growth. Omega-3 fatty acids from fatty fish, flaxseeds, and walnuts support scalp and follicle health. Additionally, vitamins and minerals found in leafy greens, sweet potatoes, and various fruits contribute to healthy hair by nourishing the scalp and supporting cellular function,” mentioned Dr Singla.

Best: Eating protein-rich foods like eggs and lentils, staying hydrated, and hair care as per the expert’s advice. “These help keep hair follicles healthy and prevent hair loss,” added Malhotra.
Worst: Frequent use of harsh chemicals, heat styling, and crash diets that cause nutrient loss.

Blood sugar levels

Mothers should focus on consuming complex carbohydrates and high-fibre foods to regulate blood sugar levels. Whole grains such as brown rice, quinoa, and whole-wheat bread release glucose more slowly, preventing blood sugar spikes, explained Dr Singla.

“Non-starchy vegetables like leafy greens, broccoli, and bell peppers are low in carbohydrates and high in fibre, making them ideal for blood sugar management. Legumes such as lentils and black beans provide protein and fibre, which help stabilise blood glucose. Healthy fats from sources like avocados, nuts, and seeds also improve insulin sensitivity,” said Dr Singla.

Best: Eating small, balanced meals with fiber, avoiding sugary snacks, and staying active.
Worst: Skipping meals, overeating carbs, and a sedentary lifestyle. “It’s best to limit sugary drinks and refined carbs,” said Malhotra.

Lung health

A diet rich in antioxidants and anti-inflammatory foods is key for lung health. Berries, leafy greens, and other fruits and vegetables help reduce inflammation and oxidative stress in the lungs. “Omega-3 fatty acids from fatty fish and plant-based sources like flaxseeds and walnuts also support lung function. Incorporating spices like ginger and turmeric can further alleviate respiratory symptoms due to their anti-inflammatory properties,” said Dr Singla.

Your plate should be balanced (Photo: Getty Images/Thinkstock)

Staying well-hydrated is essential as it helps thin mucus and supports overall lung function.

Best: Breathing exercises, avoiding smoking and pollution, and staying physically active.
Worst: Exposure to secondhand smoke, untreated allergies, or ignoring early signs of respiratory issues.

Brain health

Mothers should consume foods that nourish cognitive function and protect against age-related decline to support brain health. Dr Singla recommended fatty fish like salmon and sardines, which are excellent for brain health due to their high omega-3 content. “Nuts and seeds, especially walnuts and chia seeds, provide healthy fats and antioxidants that promote brain cell integrity. Leafy greens like spinach and kale supply folate and B vitamins that are vital for neurological health. Berries such as blueberries and strawberries are rich in antioxidants that help protect brain cells from damage and support memory,” said Dr Singla.

Best: Getting enough sleep, staying mentally active with reading or puzzles, and managing stress, Dr Agarwal mentioned.
Worst: Poor sleep habits, high stress, and lack of social or mental stimulation. “Avoid trans fats and too much sugar to keep your mind clear and focused,” Malhotra said.

What to note?

Regarding foods to limit or avoid, mothers should reduce intake of saturated and trans fats commonly found in red meat, full-fat dairy, and processed snacks, as these can increase the risk of heart disease. Dr Singla stressed that added sugars, prevalent in sugary drinks, baked goods, and candy, can contribute to blood sugar spikes, weight gain, and inflammation. “Processed foods like packaged snacks, frozen meals, and sugary cereals often contain unhealthy fats, sodium, and additives that negatively impact overall health,” said Dr Singla.

Experts also urge the need for preventive check-ups every six months.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.