By Eliminate your chances of disease and premature death without too much effort.
We read a lot about cancer and its prevalence in younger people due to poor diet and lack of exercise. Yet, heart disease is not getting much attention even though it’s one of the biggest leading causes of premature death (in the US). The same statistics might apply to many other parts of the world.
Modifying your lifestyle habits is the key to turning your health around towards a more positive outcome. Lowering your risk of cardiovascular disease will prevent stroke and heart attack.
These following lifestyle habits are so easy to integrate into your life that it makes perfect sense to use than as a preventative despite what your health looks like right now.
We could all improve our nutrition in some way.
One: Use more good quality oils & fats
Oils that we should all use in our foods are olive, of course – but we can use other alternatives such as flaxseed oil, avocado and even some peanut oil. Be mindful of their smoking point; some will turn rancid when heated.
These oils above, including eating avocados, happen to reduce the bad cholesterol levels you may have whilst at the same time increasing the good cholesterol levels. If you love olive oil, knowing it contains anti-inflammatory compounds that reduce blood vessel inflammation is beneficial. Inflammation of this kind increases your chances of heart disease.
To get the most mileage out of olive oil, replace it with butter occasionally. Use it on sourdough, on your avocado and on salad. Choose extra virgin olive oil and one that is unrefined.
Two: Add Potassium and magnesium-rich foods into your diet
These two vitamins are key to heart health. You can find potassium in fruits, vegetables, whole grains, nuts, and seeds. Potassium helps to lower blood pressure and reduces any stress your arteries may be experiencing. Stress could be an increase in salt in the diet (so watch that too).
On the other hand, magnesium helps keep a steady blood pressure rating, reduces insulin resistance and helps reduce cardiovascular disease.
Be sure to check with your doctor if you are taking any medication or have reduced kidney function.
Three: Keep your weight in check
Staying within a healthy weight range is not only beneficial for your heart but also eliminates the potential for other diseases too.
The more belly fat you have, the higher your chances of developing heart disease.
Weight is only one small part of this detection.
Sometimes using special scanning machines or even your simple tape measure will be sufficient.
Eating well and exercising is one part of the parcel towards weight loss. It’s also a matter of taming stress levels and getting enough sleep while maintaining this healthy lifestyle for the rest of your life.
It takes work and dedication to keep your weight in check, but worth every moment of effort.
Four: Reduce the amount of animal fat you eat
Although many people won’t like this theory, it calls for a reduction, not a complete stop eating meat. Here are a few tips to still eat animal protein and increase your consumption of plant-based foods.
- Say no to sausages, bacon and other processed meats for good
- Replace a couple of meals per week with plant-based alternatives
- Buy leaner cuts of meat with the skin off. Choose chicken and fish regularly instead of red meats and lamb.
- Eat more beans regularly to boost your protein intake
If you follow these tips and add a balance of different nutrition regularly, you will not only be able to eat your animal protein but boost your health and weight loss potential.
Key take away
Living a long and happy life takes some lifestyle tweaking and choices that positively impact our health and longevity. Today is the right day to start making positive changes above to make a difference in your life and health.
Please help support all the wonderful writers on this platform by subscribing to Medium here. It helps to encourage writers like myself who want to make a positive difference in people’s lives.
You can also follow me on YouTube for the latest, science-backed research on health, weight and weight training, and an endless supply of healthy recipes.
You may also like to download my FREE Fat Loss Recipe book.
I appreciate your support.
2 Comments