News India Live, Digital Desk: Working women in India have dual responsibilities of home and office, due to which they are often unable to pay attention to their diet. Wrong eating habits and stress directly affect heart health. Experts believe that by making minor changes in your diet, you can keep cholesterol and blood pressure under control.1. Bring ‘cold pressed’ oil instead of refined oil. Most of the houses use refined oil which loses its nutrients during processing. Instead of this, adopt cold pressed (Kachi Ghani) mustard oil, peanut oil or sesame oil. They contain healthy fats and antioxidants which keep the arteries clean.2. Replace white salt with ‘rock salt’. Excessive sodium intake is the main cause of high blood pressure. Replace your regular table salt with rock salt (Himalayan Pink Salt). It has less amount of sodium and more minerals like potassium and magnesium, which help in keeping the heartbeat normal.3. Say ‘bye-bye’ to refined flour, say ‘hi’ to whole grains. Choose whole grains (like oats, ragi, millet or brown rice) instead of white rice and refined flour bread. Whole grains are high in fiber, which helps flush out bad cholesterol (LDL) from the body and keeps you energetic for a long time.4. Packaged snacks vs. ‘Roasted gram and makhana’ It seems easiest to eat chips or biscuits when you feel hungry in the middle of work, but these contain trans fat and preservatives. Instead, keep roasted gram, makhana or walnuts on your desk. Omega-3 fatty acids present in walnuts are considered a ‘superfood’ for the heart.5. The magic of ‘jaggery or dates’ instead of sugar: Excess sugar increases inflammation in the body, which is the root of heart diseases. Use jaggery or dates instead of refined sugar in your tea or sweet dishes. These will not only taste sweet but will also be a natural source of iron and energy. Pro-Tip: Change ‘Sitting’ Time to ‘Walking’ Time Along with these kitchen changes, walk for 5 minutes after every 1 hour of sitting. This small habit will improve your metabolism and reduce the extra pressure on the heart.