More from: health

7 Ways on How to Reduce the Risk of Heart Disease

Genetics can increase the risk of one having heart disease to some degree. However, other factors, which may beyond your control, for instance, environmental toxins, food, and exercise can result in conditions such as high blood pressure, high cholesterol, high blood sugar and heart disease.

On the other hand, research has shown that living a healthy lifestyle can be more effective when you compare it to medical treatment if you want to reduce some cancers, heart failure, hypertension and cardiovascular diseases. Medications can result in side effects, which mean the best option for you is to ensure you live a better lifestyle. This article gives you seven tips that you should consider following.

1. Increase Your Intake of Omega-3 Fatty Acids

By consuming anti-inflammatory foods, for example, herring, sardine and salmon, you will reduce the risk of you having heart disease. These cold water fish contain fat which improves your body’s cholesterol profile. Flaxseeds and seaweed are another types of food to consider consuming. Remember you aim to ensure that you reduce or shed any excess weight, which means you should take healthy fat.

2. Increase Your Fiber Intake

You should aim to consume at least 50 grams of fiber every day. Among the high fiber, foods you should take include vegetables, seeds, nuts, beans and low sugar fruits such as berries. However, if you find it a challenge to eat these foods, you should take a fiber supplement.

3. Avoid Hydrogenated Fat

Processed foods, for example, crackers and cookies, processed oils, shortening; baked goods and shortening have hydrogenated fat. That means you should avoid consuming these foods. Instead of them, you should use healthy oils such as coconut oil (rich in MCTs or Medium-Chain Triglycerides) organic, extra virgin oil or other nut oils.

4. Keep off Junk or Processed Foods

Processed or junk foods interfere with your lipid and sugar metabolism. They include diet drinks, juices, and sodas. Studies have shown that among the largest contributors to diabetes, heart disease and obesity are liquid-sugar calories. Remember even if the juice is labeled 100 percent juice, it may not be healthy since the processing removes the fiber in the fruit.

5. Stabilize Your Blood Sugar

Imbalances in your blood sugar may result in heart disease. That means you should stabilize it by consuming healthy fat, healthy carbohydrates, and proteins in your every meal. Avoid consuming carbohydrates alone or carbohydrates with processes sugars.

6. Consume a Plant-Based Diet

You should make sure you increase your intake of whole foods, which are rich in healthy nutrients. For the best outcome, ensure you aim for at least eight servings of colorful vegetables and fruits each day. The reason is they are full of disease-fighting minerals, vitamins, antioxidants, fiber, phytonutrients and anti-inflammatory molecules.

7. Reduce or Avoid Alcohol Intake

Among the results of taking alcohol is the creation of sugar imbalances and a fatty liver. Excess alcohol has been found to increase inflammation, which has been associated with chronic diseases and heart disease.

fruit diet

Summary

If you want to avoid heart diseases, the above informative article should be of help to you. Make sure you consume a well-balanced diet and avoid processed and junk foods. Remember it’s important you consider living a healthy lifestyle rather than opting to live an unhealthy one, which can result in you taking medications that come with side effects.…


7 Tips to Prevent Early Skin Aging

Are you searching for the best tips to prevent early skin aging? When it comes to getting wrinkles and aging, you should realize that it’s not something you can stop. However, you can prevent it from happening early. That’s because as you age, your skin will shed and will not renew itself fast. It will start to lose moisture, grow thin and loose, which will result in one getting wrinkles and fine lines. Lifestyle habits, which include drinking, smoking and having a poor diet, will also contribute to the aging of your skin. Fortunately, this post gives you seven tips on how to prevent early skin aging.

1. Live a Healthy Lifestyle

One of the best ways to slow down the skin aging process is to live a healthy lifestyle. For instance, make sure you consume a well-balanced diet, which includes enough fatty acids and nutrients. Drink plenty of water and avoid having stressful thoughts. On the other hand, you should avoid trying several anti-aging treatments, which make you, forget about relaxing, good internal health and have an ideal emotional relaxation. Remember if you are not living a healthy lifestyle, try these treatments may not provide you with the best results.

2. Use Sunscreen

Sunscreen prevents your skin from experiencing early aging. For example, the best sunscreen protection will ensure that you’re safe from harmful UV rays from the sun. Remember that these rays can make you have skin cancer of experience further skin damage. If you don’t see any anti-aging benefits right away, you should realize that in the future you will thankful for using it.

3. Exfoliate Your Skin

It’s important that you keep your skin fresh. The best way to go about is to make sure you exfoliate your skin using either retinoids or topical acids. Manual exfoliation using a washcloth or facial scrub is another way to ensure your skin looks young and refreshing. Exfoliation may not make your skin firm or minimize wrinkles. However, it will ensure your skin looks bright and even.

4. Consider Having Facial Procedures

Procedures such as plastic surgery may not prevent early skin aging. What they do is mask the effects of early skin aging. However, if you opt for facial procedures, you can reduce deep-set wrinkles. Fat grafting ensures that you plump up your skin and distribute nutrients to areas, which have been depleted. The downside of these procedures is they need you to undergo several treatment sessions.

5. Anti-Oxidants

Anti-oxidants such as vitamin C, green/ white tea, and alpha-lipoic acid prevent free radicals from causing skin damage. Keep in mind that these radicals are responsible for wrinkles and fine lines around your eyes. Vitamin C helps in stimulating collagen production and brightens your skin tone.

6. Retinoids

Many anti-aging skin care products contain retinoids. They help in repairing and prevent skin aging if you use them for long. Both prescription and over the counter retinoids enhance collagen production, which helps in helping your skin stay firm and reduce wrinkles. Retinoids also help in fading acne scars and sunspots.

7. Have a Good Skin Care Routine

The best skin care routines prevent early aging. For instance, among the first areas of your body to show early aging include your eyes, neck, and hands. It means that whatever skin care routine you do on them, you should do the same for the rest of your body. Make sure you’re gentle and careful on the skin around your eyes since it’s delicate.

smooth skin

Wrapping Up

The above tips will help you prevent early skin aging and wrinkles. However, remember that aging is a natural process, which means that the best way to have healthy skin is to have a healthy diet, practice the best skin care routine and use quality beauty products.…