This is a replay of today’s live chat. Below is the chat transcript that you asked for – I was only able to go back to the point at which I popped out the chat, but here’s what I’ve got. Thanks for being part of this beautiful tribe, everyone!
The connection between a nutritious diet and a healthy heart just became even clearer. A recent study by the University of Washington found that almost half of deaths from cardiovascular disease can be prevented by changing what you put on your plate.
To make those choices easier, researchers also identified several of the leading risk factors and measured how much they contribute to the likelihood of heart conditions and stroke.
It’s a big deal when you consider that cardiovascular disease (CVD) is the leading cause of death in the US and worldwide. Find out which dietary changes will have the biggest impact on helping you to lead a longer and more active life.
Top Dietary Factors for a Healthy Heart
1. Go nuts. The single most effective step you can take is eating more nuts and seeds. They reduce 11.6% of the risk of CVD death.
2. Eat more vegetables. Vegetables were close behind. Aim for at least 7 servings a day of fresh or frozen vegetables and fruits.
3. Choose whole grains. Enjoy whole-grain bread, oatmeal, and brown rice. They have more protein and fiber than refined grains. Plus, they’re more filling, so you’ll probably feel satisfied with fewer calories.
4. Limit salt. Excess sodium increases blood pressure, and the symptoms are often invisible. Substitute lemon, garlic, and other flavorful herbs and spices.
5. Eliminate trans-fatty acids. Trans-fats raise unhealthy LDL cholesterol and lower healthy HDL cholesterol. You can avoid them by eating fewer processed foods, especially those that list partially hydrogenated oils in their ingredients.
More Habits for a Healthy Heart
1. Try a Mediterranean diet. Following a Mediterranean diet guarantees heart-healthy choices. This diet consists of mostly plant-based foods, along with fish and moderate amounts of red wine.
2. Increase omega-3s. However you eat, consider adding at least 2 servings of fish a week to your diet, especially fatty types like salmon and tuna. If you’re a vegetarian, rely on flax seeds, walnuts, and beans for your omega-3 fatty acids.
3. Quit smoking. Talk with your doctor if you’re having trouble giving up tobacco on your own. Your physician can help you understand your options, including nicotine-replacement devices and support programs.
4. Use alcohol in moderation. Small quantities of alcohol may actually be good for your heart. That means up to 2 cocktails a day for men and one for women.
5. Turn off the TV. Couch potatoes are at higher risk of heart disease, strokes, and cancer. Limit your daily viewing to 2 hours or less.
6. Exercise regularly. Physical activity makes your muscles stronger, and that includes your heart. Enjoy aerobic exercise, stretching, and resistance training. Design workouts that you love and will want to stick with.
7. Lose weight. Being overweight puts an extra strain on your heart, especially if those excess pounds are mostly around your waist. Slim down by eating less and exercising more. Ask your family and friends for support. They may even want to join you. Losing just 10% of your body weight can greatly enhance your cardiovascular wellbeing.
8. Manage stress. How you deal with stress can also take a toll on your heart if you reach for junk foods, beer, and cigarettes. Learn to relax more safely with meditation, stimulating hobbies, and gentle music.
Cutting your risk of cardiovascular conditions in half is one more worthy reason for eating a balanced diet and making other simple lifestyle changes. Take care of your heart by consuming more nuts, vegetables, and whole grains, and cutting back on empty calories.
Maybe engaging with someone who has a cluster b personality disorder has left you with a bit of PTSD or CPTSD, even? Today, I’m going to let you in on the psychology of a narcissist a little bit and explain how sometimes, the things that narcissists won’t do are the same reasons they can’t ever seem to have healthy relationships.
Nice house – Big, with a swimming pool, in a gated community
Respectable corporate job – something worthy of bragging about
Those things are fine if they’re of your own choosing. But, if you take the time to think about it, your definition of success might be: Single, traveling the world, running my own business from a laptop, having adventures each day, and wearing flipflops at least eight hours each day. A person with this definition of success would be miserable in the first scenario.
You might find yourself accomplishing something that doesn’t appeal to you in the end.
Avoid disappointment by creating your own definition of success!
Ask yourself these questions:
1. What legacy do I want to leave for my children and the world? At the end of your life, what do you want to look back upon, Is it wealth and a vast business empire, Do you want to leave a string of good works, Do you want to look back on a life full of adventures,
* How will you have wanted to spend your time,
* What financial resources do you want to leave behind,
* What do you want to be known for,
2. What are my values? A lifetime spent living your values will be fulfilling. Most people have a vague notion of what’s important to them, but few take the time to think about it carefully. Pull out a piece of paper and make a list of your values.
3. What do I want to do? Make a list of all the things you want to see and do. Everything from skydiving to walking on the Great Wall of China. Write it down.
4. What type of life do I want to experience? You might desire a conventional marriage and six children with a white picket fence in the suburbs. Or you might like to live in a Manhattan condo by yourself and take full-advantage of the nightlife for the first 20 years of adulthood.
5. What it will take for me to feel successful? Imagine various scenarios and determine what would make you feel successful. Is it living in a cabin in the woods with few responsibilities, Or living in a 15,000-square foot penthouse, Imagine various careers and lifestyles. Which one feels like success to you,
6. What if no one else would ever know? The idea of owning a Ferrari might feel like success, but what if no one else would ever know you owned it, Would you still feel successful, An ideal version of success wouldn’t involve the opinions of others.
* Search for a version of success that’s meaningful to you, even if others are unaware of your possessions and accomplishments.
There is no universal definition of success. It’s important not to fall into the trap of trying to impress your friends and family. Develop a version of success that is meaningful for you, regardless of society’s values. You might find that your version of success is much more enjoyable and easier to attain.
How do you define success? Your own definition will require you to like what you do and how you do it. Will you like the person you’ve become?