Discover the New Heart-Healthy Diet

Discover the New Heart-Healthy Diet

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.

Booty-ful News: New Reasons to Love Your Big Butt

Booty-ful News: New Reasons to Love Your Big Butt

buttbig“I saw this beautiful girl the other day. She had an ass behind her that seemed to go on for days. In fact, I’m still going on about her.” ― Jarod Kintz, It Occurred to Me

Women, it’s time to stop hating your bountiful derrieres and your curvy thighs.

As it turns out, not only do these two features make you more attractive to a majority of men, thanks to their biologically programmed preferences, but they may also indicate that you’re smarter and in better health than your apple-shaped sisters.

Plus, scientists say, bottom-heavy women may also have extra protection against diabetes, heart disease and a host of other conditions associated with obesity.

Women with “larger than average” backsides were also found to be very resistant to chronic illnesses, University of Oxford researchers report.

Other key findings:

  • Women with big butts have lower cholesterol levels and are more likely to be able to metabolize sugar properly—that’s why they’re less likely to get diabetes.
  • In order to maintain a “big” butt, your body requires an excess of Omega 3 fats, which catalyze brain development.
  • Researchers found that children born to women with wide hips are statistically more intelligent than the children of slimmer-hipped women.

“I like big butts and I can not lie. You other brothers can’t deny that when a girl walks in with an itty bitty waist and a round thing in your face,
you get sprung.” ~Sir Mix-a-Lot

But girls–this is not a license to embrace obesity! Take note.

Size 24 to size 8.

My butt–the difference between a size 24 (before) and size 6/8 (now).

Still, researchers say, some fat can still be very unhealthy. For example, belly fat can be a serious danger to your health.

And being extremely overweight, regardless of shape, is still fraught with health risks–so it’s important to be healthy. But it’s also incredibly important to LOVE YOUR BODY, the way it is, right now, in this moment.

And ladies…I’m going to be really, painfully honest with you here. I have personally lost more than 100 pounds–and I still have a big, round butt. However, I don’t hear any complaints about it. 🙂

So love the skin you’re in!

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