Stop drinking the soda
It is very frustrating that 180,000 people die each year in the world, due to the consumption of sugary drinks.And most of them, 45,000, are caused from heart attacks. People who drink lots of soft drinks, are gaining weight and are at the risk of becoming diabetics. Diabetes leads to heart problems and its blockages. Also it is harming your arteries, as drinking of soft drinks damage your arteries. Harvard researchers found that, women who drink more than two servings of sugary drinks in one day, were 40 percent more likely to have heart disease, than others, who drank less. For the man, soda lovers were 20 percent more likely to develop heart disease, than others who drank less. It is very important to reduce soda consuming frequency, because it may cause premature heart blockage, as it leads to gaining the weight and becoming diabetic.
Advice: you can start from reducing, drink less and less until you get to zero. You can easily swap it for iced tea or other less harmful drinks for your health. Or just mix half of I with seltzer.
Vegetables are the Best source of vitamins, minerals, fiber, and special phytonutrients. Plant foods are very good for the heart.
For example vegetables like bokchoy, asparagus and bell peppers, are best sources for the vitamins: B, especially vitamin B6, which helps lower homocysteine, an amino acid linked to heart disease and C-reactive protein, as a marker of inflammation. also from fruits, oranges and bananas, like carrots and tomatoes, are rich in carotenoids including lycopene, and they are important antioxidant for human body.
No one will be surprised if we mention, that the Harvard Nurses’ Healthy Study and Health Professionals Follow-Up Study found that people who ate at least 8 servings a day, were 30 percent less likely to have a heart attack or stroke, unlike the people who consumed 1,5 servings or less.
advice: for one week eat one more serving of fruits and vegetables than you had yesterday, after one week Next week, add another serving. Increaseyout list of servings in one day at least to five. But is would be great if you can hit between eight and twelve.
Greens with leafs
They are many: lettuce, spinach, kale, Arugula, beets… all this are rich sources of nitrates, a form of nitrogen absorbed from the soil. The risk of strokes and heart attacks will be decreased if you eat many of them every day. As during digestion, that compound is converted into an important gas: nitric oxide, which makes arteries resist contraction, plaque, and blood coagulation. Nitrate-rich meal, like bowl of lettuce, can reduce blood pressure. As the researchers at Queen Mary University of London recently found after consuming this kind of meal, people experienced an 11.2-mmHg drop in blood pressure within just a few hours, and the reduction lasted all day long. This important improvement in blood pressure truly rivals the best of powerful and widely prescribed drugs.
Advice: drinking a glass of juice from leafy greens would be great, but it is not easy for everyone. So just try to add greens to everything you eat every day. It may be soups, salads, sandwiches, smoothies, etc.
Spices and herbs
This is really tasty way to protect your heart. Spices and herbs can avoid you pests and disease. They are true medicine for your body. As they contain same protective chemical, as fresh plants. Chemicals made from spices protect the cells in our body, and they ward off pests and disease.
Garlic has allium that improves blood cholesterol and reduces blood pressure, so the risk of developing heart disease is decreasing.The sweet spice cinnamon may improve blood flow and help to normalize blood sugar. One more helper for our heart is Cur cumin, which has turmeric, that also reduces cholesterol, and even more, it lowers triglycerides and blood sugar. One more helper for our heart is ginger, which is natural anti-inflammatory herb that has been shown to thin the blood.
Advice: It will be yummy and healthy at the same time if you sprinkle apple pie spice, which contains cinnamon, along with cloves, allspice, and nutmeg, on fruit, oatmeal, and even your morning cup of joy. Or for the same purpose you can add Italian seasoning mix in salads, soups, and potatoes, almost all the side dishes.
It will be good for everyone if they gave up the meat, but if it seems to you very steep change, at least make sure that meat that you buy doesn’t contain antibiotics, hormones, sodium, artificial colors, nitrites, pesticides, or hidden additives. So your meat should be as naked as possible. Especially if you by it at the supermarket. In this case you should look at the label and make sure that meat is “hormone and antibiotic free.” It is also important that meat is from the animal that were fed by the natural grass, not the grain from a feedlot. Because grass-feed animals meat contains more healthy omega-3 fatty acids.
Also certain types of fish contain richest source of omega-3 fatty acids, which reduce inflammation, heart rhythm disturbances, triglyceride levels, and high blood pressure. If you diets, with the products rich in this fat, it might prevent the plaque from building up in your arteries. So you should remember this fish names, they are:salmon, mackerel, herring and anchovies.
Advice: will be very good, if you eat fish twice a week. But not the large fish like swordfish, because it has a high concentration of mercury.
If you choose real and right tea, it may be substitute of plants for you. It contains lots of flavonoids, plant substances that help neutralize oxidation in the body. Particular flavonoids in green tea, called catechins, protect our cells.Just like a premium gas additive keeps your car engine humming. To achieve this effect you should drink black, green, and oolong teas, as they halt heart disease in several ways.Including blocking dietary cholesterol from being absorbed into the bloodstream, regulating levels of blood sugar, and soothing inflammation.
Advice: add one more tea cup to your daily doze. If you don’t drink any, start with one cup. But if you’re tea lover, drink three cups a day and better if you let it steep for three to five minutes to boost the amount of catechins.