EXPERT FITNESS INFORMATION AND TREADMILL REVIEWS
From Simon Clarke
Simon Clarke

Eat to live, don’t live to eat.

Food is a lifesaver or a silent killer, it really depends on you and you only. For living healthy you should not only exercise, sleep well and avoid all vices… You should also eat well, and respect your body and its own needs.

Heart disease: the killer number one in the world!

As we’ve already mentioned in one article, cardiovascular diseases are the number one death threat in the world, and the silent killer for millions of people every year.  It sounds really terrifying, but the good news is that a heart disease or chronic condition CAN be prevented.
How?

  • Physical activity helps you with fighting cardiovascular diseases
  • Quit your sedentary lifestyle, it’s the silent killer
  • Try to reduce the stress on the daily basis: avoid stressful situations, and try to accept everything you can’t change
  • Quit smoking (for God’s sake, you CAN do it)
  • Reduce the alcohol intake
  • Eat well and plan your diet wisely – it’s one of the best ways to fight not only heart diseases but obesity and diabetes
  • Don’t ignore warning signs!

 

 

Why are you choosing bad food, even knowing it affects their health negatively?

In modern society, over processed, high-calorie food is a normal thing, and it’s a part of our everyday diet. Fast food is cheaper than ever, and the majority of people eats burgers, french fries, and chicken nuggets at least once a week.

What are the reasons people choose bad food?

  • It’s a comfort food, and let’s be honest – the majority of the bad food has a divine taste
  • People feel like they’re addicted to sugar and fat
  • Fast food is cheaper than a healthy meal in a restaurant
  • They still didn’t see/feel any consequences
  • Their family eats bad food

 

What effect does the bad diet have on your health?

Not just your physical health, but also your look and your mental health can be affected negatively if your diet is bad. 

Here’s the list of bad effects irregular diet can have on your body:

  • Obesity: We’re not here to tell you the news that unhealthy food causes obesity. Of course, you’ve already known that (or you even feel the consequences on your own skin). We’re here to remind you that: no matter your genetics is great and your metabolism is to-wish-for…Everything is variable, and the metabolism that was working for you all these years can easily turn its back on you. Love your body, treat it right, and it will love you back.
  • Type 2 diabetes: It’s often caused by diets very high in sugar & calories. The blood has too much glucose, so the body cannot process it.
  • High blood pressure: Lack of hydration in the diet, too much salt, and too much fat – are working against you. Also, stress and the lack of physical activity.
  • Heart diseases and chronic conditions: Too much fat, too much salt, combined with the lack of physical activity – a formula for getting a heart disease.
  • Cancer: Some types of cancer (colon, bladder and breast cancers) may be caused by a bad diet. For helping your body prevents cancer, avoid refined sugars, hydrogenated oils and nitrates. To be more specific: forget about donuts, french fries, burgers, hot dogs, soda…

 

List of foods good for your heart

Simply said, if you want to eat foods good for your heart, then you should eat fruits and vegetables, paying attention to fiber, food rich in poultry, eating fish a couple times a week, eating healthy fats and limiting unhealthy fats like trans fats, as well as salt. If you think that it would be a too big step for you to quit all bad eating habits, then you should do it one step at the time. You don’t want to shock your body – you want to get used to a healthy diet in the most natural way possible.

Finally, here’s the list of the foods good for your heart:

 

1. SOY

Products made of soy, like soy milk, and tofu, are a great source of protein. The advantage of soy products is that they’ll give you the protein your body needs, but without cholesterol and unhealthy fats. These products contain healthy fats, vitamins, minerals, and fiber. They also decrease the level of the bad cholesterol, reduce the blood pressure. Great food, do you agree?

tofu heart healthy food

 

2. NUTS

  • WALNUTS
  • ALMONDS
  • HAZELNUTS
  • PISTACHIOS
  • PEANUTS
  • MACADAMIA NUTS

Nuts contain fiber, vitamin E, and omega-3 fatty acids, which decrease the risk of arrhythmia. They also decrease the level of triglyceride and even lower blood pressure.  Nuts are also great for your body as one of the greatest energy-boosters.

 

WALNUTS heart healthy

 

3GREEN LEAFY VEGETABLES

  • BROCCOLI
  • KALE
  • SPINACH

As you already know, green vegetables are one of the best health-boosters. They have a very high level of fiber, vitamins, and minerals, and they also contain omega-3 fatty foods. They also work as a great antioxidant, saving your heart, and your body in general, from free radicals.

 

spinach green vegetables

4. TOMATO 

Tomatoes are low in calories and very low in sugar. Also, they contain a very high level of potassium.
Why is potassium so important for your heart?

  • It helps your nerves to work
  • Plays a role in muscles moving
  • Filters your blood
  • Filters your kidneys
  • Lowers the level of cholesterol
  • Regulates your heartbeat

 

TOMATO

 

5. OATS

Oat is a great source of the beta-glucan, which is actually a soluble fiber. It helps you fight bad cholesterol and it lowers the level of the total cholesterol.

You can eat it for breakfast, in a combination with some fruit (strawberries or blueberries, per example). The one thing you should know is that you should buy oats and then make a meal as you like, instead of buying an instant oatmeal.
Oatmeals with flavors, that we can buy in stores, usually contain a lot of sugar. When you make an oatmeal on your own, you can replace the white sugar with honey or brown sugar.

 

oatmeal

 

6. FISH

Omega-3 fatty acids help you reduce the risk of heart diseases. These acids are very important for the normal cell growth and normal heart functioning. Unfortunately, a human body is unable to produce omega-3 fatty acids, so the only way we can actually get them is to eat food that’s rich in them.

Fish oil contains omega-3 fatty acids that are proven to:

  • decrease the risk of high blood pressure
  • lower triglyceride level
  • reduce the risk of a heart attack

Regarding fish, these are the best sources of omega-3 fatty acids: tuna, halibut, and salmon.

 

salmon fish healthy

 

7. AVOCADO

What a great source of dietary fiber (5 grams or more per serving), and also minerals, and vitamins. Though they are rich in fats, the big majority of them are monounsaturated fats – the ones that can have a beneficial effect on your heart’s health. Except for that, this fruit is very nutritious. There are many different vitamins in an avocado, including:

  • K
  • C
  • B5
  • B6
  • E
  • Potassium

 

avocado heart health

 

8. OLIVE OIL

Just like avocado, olive oil also contains monounsaturated, healthy, fats. As an essential part of the Mediterranean diet, this beneficial oil is tightly related to longevity and health.
Here’s what is labeled on olive oil bottles:
Limited and not conclusive scientific evidence suggests that eating about two tablespoons (23 grams) of olive oil daily may reduce the risk of coronary heart disease due to the monounsaturated fat in olive oil. To achieve this possible benefit, olive oil is to replace a similar amount of saturated fat and not increase the total number of calories you eat in a day.

 

olive oil longevity

 

9. APPLES

It’s well known that one apple a day keeps the doctor away. Apples have a role of a natural anti-inflammatory agent. They also contain vitamins and fiber, and we already explained how they improve your heart’s health.

Besides they are very good for your hearth and overall body health, apples are not too expensive, and we all can afford them. You can combine them with an oatmeal, or drink an natural apple juice.

apples heart healthy

 

10. DARK CHOCOLATE

Cacao is rich in flavanols, beneficial phytonutrients which are very good for your heart. This nutrient lowers your blood pressure and prevents blood clots. Best sources of flavanols are chocolates that contain more than 70% of cocoa, and a small amount of sugar.