Top 10 Heart Healthy Diets

These days, it is pertinent to opt for a well-balanced heart healthy diet. Since, deaths due to heart disease are on the rise. Particularly among Americans, heart diseases are the no.1 killers. Therefore, we must ponder what is included in our diet in order to prevent all kinds of cardiovascular diseases.

Below are the top 10 heart healthy diets that can hand you long-term benefits. Make them the part of your life to live healthy and happy for decades to come.

1 - Anti Inflammatory Diet

The 'Anti Inflammatory Diet' is based on the heart healthy principles. Because, one of the most common causes of heart diseases is chronic inflammation. For that reason, the best thing one can do is to opt for anti inflammatory diet to reduce inflammation. 


So, remove foods from your diet first which cause inflammation and put you at higher risk of sensitivity and allergy. For example, meat and dairy products, eggs, meat that is not organic, processed foods, and etc. Instead of meat, eat cold water fish (small fish) and count on those vegetables and fruits that are locally grown.

2 - Flexitarian Diet

Flexitarian diet is a diet that includes the animal flesh of fish only along with vegetarian foods. In other words, you have to become a flexible vegetarian. Now, it doesn't mean you have to rely on fish meat only. You can relish any type of meat but on occasional basis. 


A 2015 study discovered that people who count on Flexitarian diet have 20% lower risk of dying through cardiovascular diseases. Because, 70 percent of this diet is based on plant based foods which promote healthy blood pressure and cholesterol levels.

3 - Limit Unhealthy Fats

Eating unhealthy fats multiplies your risk for heart diseases. It happens because they raise your bad low-density lipoprotein, cholesterol. Furthermore, unhealthy fats also increase the chance of coronary artery disease. 


That's why, if you don't want cholesterol levels buildup plaques in your arteries, banish unhealthy fats from your diet list. Limit the amount of solid, unhealthy fats like butter, cream sauce, cocoa butter, bacon fat, gravy, and etc. Instead, choose healthy fats like olive oil, canola oil, nuts, seeds, avocados, and vegetable oils.

4 - DASH Diet

It is a dietary pattern promoted by the U.S. based National Heart, Lung, and Blood Institute. This diet plan is focused on fruits, vegetables, low fat, and non fat dairy. The key aim of DASH diet is to prevent and lower high blood pressure (hypertension). 


Nutrients like potassium, calcium, protein, and fiber not only fight high blood pressure, but also banish all the heart related diseases. Besides, in this diet, it is also pertinent to cut back on salt too.

5 - Vegetarian Diet

In general, a vegetarian doesn't eat meat. According to experts, as long as you won't load up on full fat dairy, this diet plan will keep your heart healthy. It won't let cardiovascular diseases flood you and give you years of anxiety and pain. 


However, it is imperative to banish processed food. Even without meat, you have to focus on the healthy plans. Since, the vegetarian diet can be healthy or unhealthy. And, the best version of unhealthiness is beer and popcorn. So, have a well-informed approach before you choose vegetarian diet.

6 - Reduce Sodium

Do you know if your diet has high amount of sodium it can lead to high blood pressure? Yes, it is true. High levels of sodium in your diet plan can be the risk factors for cardiovascular diseases. All you need is to remember that a healthy person shouldn't have more than a teaspoon of salt a day. 


If you are a person who already deals with high blood pressure, diabetes, or kidney diseases, you should cut that amount in almost half as well. Now, of course it is good to reduce the amount of sodium while cooking. But, it is imperative to remember that much of the salt you eat comes from canned or processed foods.

7 - Engine 2 Diet

This diet isn't so popular, but it is a powerful diet that protects your heart 24/7. This diet plan is created by Rip Esselstyn, who is a famous firefighter and former professional athlete. If we say it is an advanced level of vegetarian diet, it would be correct. 


Because, it is a low fat and 'plant strong' diet. You have to throw out all the animal products and processed foods. It is prohibited to have them occasionally also. Since, the aim of this diet is not only to prevent heart diseases, but also reverse them by keeping cholesterol and blood pressure in check.

8 - MIND Diet

The MIND Diet emphasizes on brain healthy foods. It is a mixture of Mediterranean and DASH. In this diet plan, you relish green leafy vegetables, nuts, berries, beans, whole grains, fish, and etc. 


Even health experts endorse this diet plan as it improves physical activity. Now, in case you think this diet is for mind only, it's not. It does affect our brain in positive ways, but in reality our heart loves the same food as well. Several studies have confirmed that all the foods of MIND diet are significant for heart health too.

9 - Ornish Diet

This exceptional diet has been ranked no.1 for heart health for many year. However, it is now challenged by the DASH diet. The Ornish diet adhere to a strict regimen. You have to stay away from all the animal products, carbohydrates, excessive caffeine, and cholesterol. But, with this diet, you have to focus on other aspects also. 


For example, it is important to have a proper exercise session. Moreover, you have to learn stress management techniques too in order to prevent or reverse heart disease properly. In other words, it is safe to say that they have polished the DASH diet a tad more and turned it into an advanced plan.

10 - Low-Fat Protein

If it is tough to follow a strict diet plan, there is nothing easier than low-fat protein diet plan. In this diet, you must choose lower fat options. For example, instead of relishing whole milk, opt for skim milk. 


Similarly, avoid fried chicken patties and choose skinless chicken breasts. All in all, it is rather easy to follow this diet. You only have to substitute good sources of protein for bad sources. The cold water fish, like Salmon, will be a million times better choice than bacon and fried or breaded meats.

Concluding Thoughts

All these diets are perfect for heart health. Pick any one of them and create daily menus according to it. Besides, don't just focus on vegetables only. Add some variety too. If you relished green vegetable salad one evening, try fruit or grilled salmon the next night. Variety will keep you motivated. You will eat heart healthy foods most of the time.



Sources:
https://health.usnews.com/best-diet/best-heart-healthy-diets
https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-healthy-diet/art-20047702?pg=2
https://www.nhlbi.nih.gov/health/health-topics/topics/heart-healthy-lifestyle-changes/heart-healthy-eating

The Anti-Aging Properties of Nigella Sativa



Nigella sativa is also known as black cumin, black seed and kalonji.  It is a remarkable medicinal spice.  It is in the news more and more each day and now we are finding more reasons that this oil must be purchased.  And so now we want to discuss with you something very important to everyone - how to prevent aging and/or the appearance of getting older. 

As you will see, you can use this powerful natural and premium product to improve your appearance.  You will look younger and as one woman said on Youtube today "Your face just glows, what do you do to your face?"   I was so thrilled.  When I told her I was 64 years old, she was shocked and told me I looked around 40.

Besides looking younger, I am also healthier and hopefully will live a longer life to take care of my "kitties." 

First, let’s start with how you can use Nigella Satvia to reduce the appearance of wrinkles and deal with age spots. As you will see, it can also reduce your chances of going grey and losing your hair.

Using Nigella Satvia to reduce wrinkles

Mixing a few drops of black cumin oil into your moisturizer is a good way to reduce the appearance of wrinkles. It works particularly well if you make a skin conditioner using natural products like coconut oil and honey. You should apply the mixture to your face for about 15 minutes. After the 15 minutes is up gently remove the excess cream off with a tissue and rinse with fresh warm water.

Taking care of your skin is step one to looking and feeling better naturally.  ithout a doubt, using this black cumin moisturizer is a good idea, even if you have not yet developed wrinkles. 

Treat age spots using Nigella Satvia

Mixing a tablespoon of black cumin oil with 3 tablespoons of apple cider vinegar and a little water is an easy way to make your own age spot remover. You just need to apply this mixture to your skin, once or twice a week.  After about 15-minutes rinse the mixture off your face with cool water. Over time, you will notice that the age spots and freckles will begin to fade. It is also a great way to open up and cleanse your pores.

Keeping gray hair at bay using Nigella Satvia

Adding a few drops of black seed oil to your shampoo is a great way to keep your scalp in good condition. Maintaining a clean and healthy scalp helps to support hair growth. 

If you want a more intensive treatment, wash your hair then rub a mix of organic olive oil and black seed oil into your scalp. Leave it on for at least an hour and rinse it off. Many users swear that these oils help to keep gray hairs at bay and greatly slows hair loss. 

Using black seed oil as an anti-aging skin tonic

Rinsing your face with fresh water then applying black seed oil to your still damp skin with a cotton wool ball is another effective approach for anti-aging. The best way is to  cover your face with a warm moist cloth and leave it on for about 15 minutes.

This will open up the pores and help to soften the appearance of your wrinkles. Plus, it gives you a chance to relax and maybe even meditate. Taking the time to properly relax your body helps to keep you both mentally and physically fit.


Using Nigella Satvia to stay strong and healthy

All of the above suggestions are about improving the way you look. However, the key to aging well is staying fit and healthy. Nigella Satvia can help you to do that.
Nigella Satvia reduces the rate of cell damage

Studies have shown that Nigella Satvia reduces the rate of lipid peroxidization within organisms. To help you to understand why this is important let us first explain what lipid peroxidization is and its impact on how much you age.
 
Lipid peroxidization is a process that occurs within your body. During the process, free radicals leach away some of the electrons that are a component of the lipids within each cell membrane. 

When this happens, the affected cells are damaged, which contributes to the aging process. Clearly, anything you can do to reduce cell damage within your body will help you to age at a slower rate. Therefore, it makes sense to reduce the rate of lipid peroxidization within your body as much as possible.


Potential health benefits of Nigella Satvia

We have already mentioned the connection between aging well and staying active. Numerous studies have shown that people who stay busy and regularly take part in physical activities live longer lives and stay healthy for a bigger percentage of their life.

The right dose of Nigella Satvia can help you to control your appetite. This makes it easier to stay at a healthy weight and remain active. One study looked at whether taking black cumin seed regularly could help obese men. The results were interesting; they lost a significant amount of weight and many of the men said they felt more energetic as well.

Nigella Satvia has been shown to be a great anti-inflammatory. As a result, it can reduce the symptoms of conditions like arthritis. This means that suffers feel better and find it easier to stay mobile. They can enjoy more activities and therefore are better able to stay fit and healthy and hold back the years.

Conclusion

As you can see, taking Nigella Satvia has many potential benefits. If you want to find out more about this remarkable plant please click through and read some of the other black seed or black cumin oil articles on this website. 

The black seed oil I always recommend and use is Perfect Press.  The best black seed oil you can find.  Learn More Here