What Smart People Do For Healthy Heart

healthy heart

Heart disease is one of the leading causes of death in the US, but the good news is that you can dramatically reduce your risk for heart disease and keep this vital organ healthy in the long run, by simply adopting a slightly healthier lifestyle. The secret is to know the risk factors and to slowly eliminate them! Here are 7 very useful tips that will help you keep your heart healthy throughout the years:

1. Avoid Smoking!
With every cigarette, you expose yourself to a series of health problems, in addition to the visible effects smoking has on your body (yellow tooth, premature aging and such). Smoking can narrow down your arteries and trigger what is known as atherosclerosis, which is one of the risk factors of heart attack.

However, it is important to understand that even if you expose yourself to second-hand smoke (you inhale the tobacco smoke from those that surround you), the risk is equally high. Other notable side effects of smoking are increased heart rate or increased blood pressure. If you manage to quit smoking, not only will you be healthier but you will also save more money in the long haul.

2. You Are What You Eat!
Adopting a healthy, balanced and nutritious diet is important from several different points of view. In addition to preventing heart disease, a healthy diet will also help you maintain a stable weight over the years and deliver your body all the nutrients it needs to function normally. It is important to increase your daily intake of fruits and vegetables, as well as products that contain essential fatty acids (Omega-3 and Omega-6), such as fish. Also, beans are extremely beneficial for your heart.

At the same time, limit your intake of saturated fats and trans fats, which raise the levels of LDL cholesterol (bad cholesterol) and increase the risk for coronary heart disease.

3. Exercise Half An Hour A Day
This is by far one of the most important aspects you need to pay attention to, as adopting a healthy diet alone will not take you very far. By exercising at least 30 minutes on a daily basis, you will maintain a healthy weight, burn calories, relieve stress, boost your mood and regulate your blood pressure.

However, if you do not manage to workout on a daily basis, then try to exercise at least four days a week: it does not need to be an intense workout, you just need to focus on cardiovascular training that will make you sweat. You can opt for jogging, gardening, hiking, swimming or even housekeeping, as doing the household chores can be considered an exercise!

How To Prevent Chronic Eye Problems

eyes examined by an eye doctor

Our sight is one of our most valuable assets, this is why we should focus more on eye health – in the end, it is certainly better to prevent than to treat. Eye treatments are expensive, and it often happens that once your vision deteriorates, you can rarely recover it 100%. As you may already know, some foods can promote healthy eyes over the years, as certain nutrients and vitamins play an essential role for preventing chronic eye conditions such as cataracts or macular degeneration, two of the most common eye conditions these days. No matter if you will get these essential nutrients from food or you will opt for supplements, they can truly make a difference in your life. Having said that, here are some of the most important nutrients that promote healthy eyes and should not miss from your daily diet:

1. Lutein

Lutein is by far the most important nutrient for your eyes, and it occurs naturally in carotenoids. At the same time, lutein is a compound that is found inside the eye as well, and it is extremely important for your central vision as it prevents oxidative stress and limits the effects of free radicals on your eyes. If you want to increase your lutein intake, you should eat more eggs, spinach, dark leafy vegetables and such. Besides improving your sight and keeping your eyes healthy, lutein also reduces the risk for age-related eye diseases.

2. Vitamin C

The health benefits of Vitamin C are many, but few of us know that in addition to strengthening our immune system and helping us fight off free radicals, Vitamin C is also essential for healthy eyes. Doctors recommend us 500 mg of Vitamin C (also referred to as ascorbic acid) on a daily basis. The good news is that this valuable nutrient can be found in most citrus fruits, especially oranges, grapefruits and lemons. If you stick to the recommended daily dose of Vitamin C, you can prevent the loss of visual acuity (a very common age-related problem) and you can also lower your risk for cataracts.

3. Vitamin E

Doctors recommend us approximately 400 mg of Vitamin E per day. The antioxidant properties of this compound are very well-known, and Vitamin E can be widely found in cereals, sweet potatoes, salads as well as nuts. As a matter of fact, it is highly recommended to increase your daily intake of nuts given the fact that besides Vitamin E, nuts also contain essential fatty acids and other compounds that keep your heart healthy and lower the risk for certain types of cancer. When it comes to eye health, Vitamin E is known to protect the eye cells and to prevent the free radicals (unstable molecules found in the surrounding environment) from breaking down the healthy eye tissue, which often results in chronic eye diseases.

Initial Signs Of Diabetes To Watch For


Some symptoms of diabetes are well known: But others are subtle. Actually a lot of people might have no symptoms until they test positive for diabetes. Often times, people tend to overlook the initial symptoms of diabetes. The reason for this is lack of knowledge about warning signs. Here are 10 indications that point to diabetes.

1. Blurred vision
Eyes are severely affected by diabetes. A number of people are affected by vision problems. Blurry vision together with other vision problems is common. Swelling of eyes lens occurs mostly because of high sugar levels and as a result, vision is affected. Also, the optic nerve is likely to damage.

2. Sudden weight loss
Variation in weight without any efforts such as diet management or work out could be the ringing alarm for diabetes. Owing to the body’s inability to absorb sugar and frequent urination, a patient (typically of type 1 diabetes) loses weight at an alarming rate.

3. Excessive hunger
If you are not exercising a lot or consuming less food, but notice that you are always hungry, it could be a symptom of diabetes. Diabetes prevents glucose from entering the cells, so the body cannot turn the food you eat into energy.

4. Skin and/or yeast infection
When there’s tons of sugar in the body, its ability to recover well from infections is severely affected. Female with diabetes find it difficult to recover from vaginal and bladder infections.

5. Numbness
If there’s a lot of sugar in the body, nerves could be damaged, as could the blood vessels that feed those nerves. One might experience numbness and/or tingling in his feet and hands.

Just 3 Nutrients A Day

apricotWe are what we eat, and our diet can have a tremendous impact on our health – it is entirely up to us to decide whether that impact will be a positive or a negative one. We all know that nutrients are important, but to what extent? Some of the most underrated nutrients are potassium, Vitamin B12 and Vitamin D, all of them being essential for our body. Here are the most notable health benefits of these nutrients, and why you should consider incorporating them in your daily diet:

1. Potassium

Potassium is an important mineral that is extremely important for your cardiovascular system, as it not only treats irregular heartbeats (arrhythmia), but it also prevents heart failure and lowers high blood pressure. At the same time, if you have increased levels of cholesterol (LDL cholesterol), potassium might come in handy for that.

Potassium is an essential electrolyte that keeps your muscles moving, and it also ensures the proper functioning of your kidneys. Most of the foods contain potassium, from fruits and veggies to fish, meat and even whole grains. Some of the richest sources of potassium are spinach, potatoes, avocados, fruits, beans and tomatoes. If you have a diet that is rich in potassium, then you will lower your risk for heart disease and cancer, and you will also be less predisposed to obesity over the years. Overall, potassium is a very heart-friendly electrolyte that can dramatically reduce the risk of heart attack.

Toxins in Your Wine Glass


glass of red wine

Organic wines are very popular these days: as a matter of fact, people have started to turn their faces to organic foods rather than genetically modified foods, as organic products are free of pesticides and any other toxic compounds. Even though these foods may be slightly more expensive, their health benefits certainly overcome their price. The following wines are made from grapes that are certified to be organic, although the entire winery must be certified as well. A wine is considered to be organic if it is 100% natural and it has an extremely low concentration of sulfites, and no fertilizers or pesticides are used for the grapes. Here are some of the most reputable organic wines at the moment:

1. Wines Produced By The Casa Lapostolle

Casa Lapostolle is an organic winery located in central Chile and it produces several notorious organic red wines, including the carmenere (a red grown wine), the Clos Apalta blend or the well-known syrah. Casa Lapostolle relies exclusively on organic growing techniques and syrah is the most affordable variety, as opposed to the other two varieties. The Lapostolle wines are world-class products that can be purchased at affordable prices.

2. The Chateau Maris La Touge Syrah

The Chateau Maris La Touge Syrah is a blend that contains 85% Syrah and 15% Grenache, made entirely from organically grown grapes. This is a biodynamic vegan wine that has a cherry-like aroma, and what makes the Chateau Maris stand out from the crowd is not only the fact that it is made from organic grapes but also the storage conditions, as the special cellars allow the wines to “breathe” and they ensure proper humidity and temperature levels.

Naturalistic wine making is widely spread across France, and so is the biodynamic farming. Basically, biodynamic farming involves the use of draft horses rather than tractors, and the soil is activated naturally instead of using artificial fertilizers. The Chateau Maris La Touge Syrah is a complex wine with a fruity flavor, and it can be purchased for $12-$15 depending on the year of production.

5 Amazing Body Scrubs You Can Make At Home

homemade scrubs

A good scrub not only exfoliates your face and your body, but it also makes you feel good and renewed by removing the dead cells from the surface of your skin. The result is a beautiful, silky smooth skin with a natural glow that lasts the entire day. However, scrubs you can find in shops are often very expensive, so why spend money on such products when you can make your very own, in the privacy of your home and with ingredients you can easily find in the kitchen? Here are several ideas of efficient, natural and cost-effective homemade scrubs:

1. Moisturizing Cream And Sugar

A facial scrub made of moisturizing cream and sugar is certainly one of the fastest and easiest ways to thoroughly clean your face: simply combine two teaspoons of moisturizing cream with half a teaspoon of sugar, mix it until it turns into a gritty paste and then rub it all over your face, using a circular motion. Avoid the eye area, as you certainly do not want sugar getting into your eyes!

2. Intensely Moisturizing Banana Body Scrub

This is one of the most popular body scrub recipes at the moment, not just because it is very easy to prepare but also because it is highly efficient. Basically, you will need one ripe banana, three tablespoons of sugar and half a teaspoon of essential oil. The latter is not important, it is mainly added for its pleasant smell. Simply smash all the ingredients together and then apply it on your body while you are in the shower. Massage gently and then rinse off with warm water. You will feel as good as new!

Vegetables That Make You Smile

happy vegetable shopping

Here are the top three most efficient mood boosting vegetables that should not miss from your diet:

1. Vegetables Rich In Folic Acid

In addition to elevating your mood and treating/preventing the onset of depression, folic acid has several other notable benefits that you should not ignore. By consuming vegetables rich in folic acid, you dramatically reduce the risk of birth defects and this aspect is particularly useful for pregnant mothers. On the other hand, folic acid also plays an essential role in preventing anemia and maintaining your blood healthy: it balances blood pressure and it is perfect for those who suffer from hypotension, better known as low blood pressure. If consumed regularly, folic acid can also lower the risk for certain types of cancer, such as colon, stomach or cervical cancer. Now that you are fully aware of the importance and benefits of folic acid, it is important to identify the veggies that contain the highest amounts of folic acid and Vitamin B12, and to add them to your daily diet. Generally speaking, folic acid is widely found in greens and beans: for instance, kidney beans are a very good choice. At the same time, spinach and black beans are also two very popular and delicious choices!

5 Easy Ways To Avoid Overeating After Workout

beautiful young woman running

It is not uncommon amongst athletes to experience increased hunger and craving for sweets after they workout, given the fact that an intense exercise routine will deplete your body of energy, therefore you will feel the need to compensate. Nonetheless, it is very important to avoid overeating after you finish your workout, otherwise all your efforts will be in vain. Here are several useful tips and hints that will help you feel full throughout the entire day, and avoid overeating at the same time:

1. Know Your Limit In The Gym

A very common mistake many people tend to do is that they overtrain, hoping to get a ripped body quicker and with less effort. This is not going to happen, as weight loss and muscle growth will occur over an extended period of time, not over the night. This is why it is important to limit your training on an empty stomach, otherwise you will feel the need to binge on food immediately after you get home. At the same time, counting your daily calorie intake will also help you, but in order to do that you must firstly use a calculator that will help you identify your BMI, or Body Mass Index.

2. Always Eat Before You Workout

In a nutshell, you have two options: you can either eat a small regular meal that will deliver you all the carbs and proteins you need before you train (honey, toast, yogurt or some ham), or you can opt for a specially formulated pre-workout meal that is low in calories and will boost your energy levels. Regardless of your choice, it is essential to eat something before you hit the gym, otherwise you will be unable to complete your training. Pre-workout meals prevent muscle breakdown, they will speed up the muscle recovery process (your muscles are damaged during the workout) and they will also prevent you from feeling hungry when you get home.

Easy And Cheap Face Lift

women after plastic surgery

Nowadays, both men and women show more interest in the way they look – and there is absolutely nothing wrong with that, as long as you do not overdo it! The aesthetic surgery sector has boomed over the past few years, and there is a surgery to correct almost any physical flaw. As the years pass, gravitation starts to take its toll on our appearance: this is why we deal with typical aging signs such as sagging skin or wrinkles. A surgical face lift can take care of that within a couple of hours, but the question is: are you willing to take all the risks? If not, then here are 7 natural alternatives that are just as efficient:

1. Herbal Wraps – Green Tea

This is a natural technique to improve and maintain skin elasticity, and it has been used for thousands of years. Herbal wraps benefit you on several different levels: not only will they detoxify your skin and protect it against the external factors that damage the skin cells, but it also improves skin elasticity and boost perspiration. Your skin eliminates toxins through perspiration, this is why it is essential to support the process. Green tea can be an extraordinary herbal face wrap with outstanding long-term results.

2. Micro-Current Stimulation Therapy

This is a widely used method that has effects similar to facial surgery, the only difference is that it is considerably cheaper and less dangerous. Basically, micro-current stimulation therapy involves a tiny current that goes through the skin and rejuvenates it, thus giving it a healthier, more youthful appearance. Cost-effective and risk-free, this treatment is a great alternative if you are scared to go under the knife!

3. Opt For A Natural Face Mask

Face masks have a mild lifting effect. Mild as it may be, it can still help you in the long term: one of the most efficient face masks with lifting effect includes lemon juice and egg whites. This mask will also tighten your pores while the vitamin C found in the lemon juice will thoroughly clean your face and give it a healthy, natural glow that will last for the entire day.

Foods That Prevent Good Cell Damage

turtle eating lettuce

Free radicals are molecules that accumulate inside your body and wreak havoc on your health: as a matter of fact, studies have revealed that free radicals are responsible for several types of cancer, given the fact that they are very chemically reactive and they damage the good cells. In addition to pollution and free chemicals that can be found in the surrounding environment, tobacco smoke or radiations can also cause free radicals. The good news, however, is that you can prevent their negative effects on the body quickly and effortlessly. If you want to prevent DNA damage, to slow down the aging process and to lower the risk for cancer, then you should include the following foods in your diet:

1. Broccoli

Broccoli and other cruciferous vegetables are very healthy: in the end, there is a reason why our parents insisted that we eat all our veggies when we were children! Broccoli is very rich in beta-carotene, lutein and Vitamin C, all these compounds being essential for the correct functioning of your immune system. Broccoli has anti-cancer properties, and it can also reduce the long-term risk for cardiovascular disease, if you consume it on a weekly basis.

2. Citrus Fruits

Citrus fruits may be bad for your teeth, given the fact that they are highly acidic, but they are certainly a great choice for fighting free radicals. It is known that grapes, oranges and lemons boost the immune function and fight cancer, given their high contents of flavonoids, Vitamin C and carotenoids. At the same time, citrus fruits also come in handy for those who suffer from bad cholesterol (LDL cholesterol), they relax the blood vessels and they prevent the blood from clotting.

3. All Foods That Contain Beta-Carotene

Beta-carotene is considered to be one of the most powerful natural antioxidants, as it neutralizes free radicals quickly and efficiently. It is very easy to spot foods rich in beta carotene, as they have an orange color. Beta carotene also improves your body’s immune system, so make sure to increase your daily intake of carrots, peppers, mangoes as well as sweet potatoes. Basically, look for all the foods that are orange. However, if you want to benefit from beta carotene at its full potential, you will have to consume at least four daily servings.