Millet and Heart Disease Prevention: What the Experts Say

Millet and Heart Disease Prevention: What the Experts Say

A poor diet is a major cause of the increasing prevalence of cardiovascular disease and diabetes. Besides that, obesity and being overweight necessitates considerations in countries worldwide. These health problems require remedies based on healthier diets.

To address these issues, the current study was designed to investigate the health advantages of several types of millets, as well as their cooking and processing methods. This may help to promote the need for additional investments in grains and agribusiness growth.

Millex health mixes are a top choice for health-conscious people. It is a well-known brand aimed at satisfying the daily nutrition needs of people of all ages. Millex health mixes contain 30+ natural ingredients, including pulses, cereals, nuts, and millet. These are your go-to meal options in today's hectic lifestyle.

Can eating millets assist in keeping your heart healthy?

Absolutely! Millets are a great supplement to a heart-healthy diet. They contain nutrients such as magnesium, potassium, and fiber, promoting cardiovascular health. These nutrients help to manage blood pressure, lower cholesterol, and improve heart function.

Millets fiber can also help balance blood sugar levels. It is vital for avoiding illnesses like diabetes, which can be harmful to heart health. Millets also include antioxidants and phytochemicals, which may have heart-healthy properties.

A variety of millets, together with a well-balanced and heart-friendly diet, can help you maintain a healthy heart. Let's test it. Continue reading.

What Researches and Findings Say..

A complete review of scientific studies on millets and their impact on hyperlipidemia has provided significant insights into how these grains can affect heart health.

The studies involved a systematic review and meta-analysis, examining evidence on the consumption of millets and their effects on various lipid parameters.

These may include total cholesterol (TC), triacylglycerol (TG), high-density lipoprotein cholesterol (HDL-C), low-density lipoprotein cholesterol (LDL-C), and very-low-density lipoprotein cholesterol (VLDL-C).

Total Cholesterol (TC):

Millet consumption was found to reduce total cholesterol by 8%. It is important in lowering cholesterol levels from high to normal ranges. This reduction has substantial implications for preventing heart disease, as high cholesterol is a well-known risk factor.

Triacylglycerol (TG):

Similarly, triacylglycerol levels in the blood decreased by 9.5%. This is crucial because elevated TG levels are associated with an increased risk of cardiovascular disease.

The studies showed that these levels could drop from hypertriglyceridaemic to normal by incorporating millet-based meals into the diet once a day for three months.

Low-Density Lipoprotein Cholesterol (LDL-C) and Very-Low-Density Lipoprotein Cholesterol (VLDL-C):

The consumption of millet resulted in a nearly 10% decrease in LDL-C and VLDL-C. These are often referred to as 'bad cholesterol' because of their role in forming plaque in arteries.

The studies demonstrated reductions in LDL-C from levels above normal to within the normal range. This result highlights millet's potential in managing heart disease risk.

High-Density Lipoprotein Cholesterol (HDL-C):

There was a slight increase in HDL-C, known as good cholesterol, because it helps remove other forms of cholesterol from the bloodstream.

A 6% increase in HDL-C levels was observed after millet-based meals compared to regular rice or wheat meals. This improvement can help reduce the risk of heart disease by promoting better cholesterol balance.

Body Mass Index (BMI):

The studies also highlighted a reduction in BMI by 7% among overweight and obese individuals. This is significant because maintaining a healthy BMI is critical in preventing heart disease. The reduction in BMI indicates that millet could help people move toward a normal weight, thereby lowering their cardiovascular risk.

Blood Pressure:

Diastolic blood pressure decreased by 5%, which is noteworthy as high blood pressure is a major risk factor for heart disease. Lowering blood pressure can significantly reduce the strain on the heart and arteries, thus preventing complications like heart attacks and strokes.  

So, what's beyond the analytics?

Beyond these specific cardiovascular benefits, millet has been found to be much higher in unsaturated fatty acids compared to refined wheat and milled rice. Unsaturated fats are known for their heart-healthy properties.

These help reduce bad cholesterol levels and provide essential fatty acids that the body needs. Millets also have a low glycaemic index, which means they release glucose into the bloodstream more slowly than refined grains.

This property makes them beneficial for blood sugar management. It is also linked to heart health. High glycemic foods can lead to insulin resistance and increase the risk of type 2 diabetes, which is a risk factor for cardiovascular disease.

Wait, these aren't enough.

Preventing heart disease requires a proactive approach to adopting healthier lifestyle habits. Here are some key changes to consider:

Healthy Diet

Incorporate a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Choose foods that are high in fiber and low in saturated fats, cholesterol, and sodium. Try including mixed millet powder to your meal plan for added nutrients.

Avoid foods high in trans fats, added sugars, and excessive salt. Opt for home-cooked meals where you can control the ingredients and cooking methods.

Regular Exercise

A current-day concern among people is being inactive. This may be due to technological developments and modern-day work lifestyles.

Engage in at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous exercise each week. Activities like walking, cycling, swimming, or dancing can significantly boost heart health.

Include muscle-strengthening activities at least twice a week to improve overall cardiovascular function and maintain a healthy weight.

Maintain a Healthy Weight

Achieve and maintain a healthy weight through a balanced diet and regular physical activity. Excess weight, especially around the abdomen, increases the risk of heart disease.

Avoid Tobacco and Limit Alcohol

Smoking is a major risk factor for heart disease. Seek help to quit smoking through support groups, medications, or counseling. If you drink alcohol, do so in moderation. Excessive alcohol consumption can lead to high blood pressure and other heart-related issues.

Manage Stress

Practice stress management techniques such as mindfulness, meditation, yoga, or deep-breathing exercises. Chronic stress can contribute to heart disease. Ensure you get 7-8 hours of quality sleep each night. Poor sleep can negatively impact heart health.

Regular Health Screenings

Regularly check your blood pressure, cholesterol levels, and blood sugar levels. Early detection and management of these conditions can prevent heart disease. Regular visits to your healthcare provider can help monitor your heart health and address any risk factors promptly.

By incorporating these lifestyle changes, you can significantly reduce your risk of heart disease and improve your overall well-being. Making small, sustainable changes can lead to long-term heart health benefits. 

These should be part of your daily meal routine.

Millets are small-seeded grains that offer numerous health benefits, particularly for heart health. You can try including these millet mix powders for added convenience. Here are some of the best millets for maintaining a healthy heart:

Pearl Millet (Bajra):

Pearl millet is rich in magnesium. It helps relax the muscles around the heart and improves cardiovascular function. It also contains beneficial carbohydrates and dietary fiber. It helps regulate blood glucose levels and minimize the risk of type 2 diabetes, a key risk factor for heart disease.

Proso Millet:

Proso millet balances cholesterol levels and supports heart health by preventing the build-up of arterial plaque. It also contains antioxidants and essential nutrients that promote overall cardiovascular wellness.

Finger Millet (Ragi):

Finger millet is high in dietary fiber and polyphenols, which help reduce cholesterol levels and prevent the formation of arterial plaque. Its calcium content also supports healthy blood pressure levels, reducing the risk of heart disease.

Foxtail Millet:

Foxtail millet is rich in iron, magnesium, and dietary fiber, contributing to heart health. Its high fiber content helps reduce bad cholesterol (LDL) levels while increasing good cholesterol (HDL) levels, promoting overall heart health.

Barnyard Millet:

Barnyard millet is an excellent source of iron and fiber. It helps regulate blood pressure and reduce cholesterol levels, making it an ideal choice for a heart-healthy diet.

Say yes to millet with Millex Millet Health Mix with Churnam for a healthier life.

Millex Millet Health Mix with Churnam is a nutritional blend promoting heart health. Packed with nutrient-rich millets like Pearl Millet and Proso Millet, it helps regulate cholesterol levels and maintain a healthy heart.

Including nuts and seeds such as almonds, cashew nuts, and flax seeds in this millet health mix powder provides essential fatty acids and antioxidants that support cardiovascular function.

Ayurvedic herbs like Ashwagandha and Shatavari enhance heart health by reducing stress and improving overall vitality. This 100% natural mix, free from artificial additives, offers a balanced combination of proteins, fibers, vitamins, and minerals, making it a wholesome choice for a heart-healthy diet.  Order yours now!

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