Warning: include(/var/chroot/home/content/o/k/o/okorosi/html/changetolivewell/wp-includes/js/jcrop/view.php) [function.include]: failed to open stream: No such file or directory in /home/content/27/5560527/html/changetolivewell/wp-config.php on line 80

Warning: include() [function.include]: Failed opening '/var/chroot/home/content/o/k/o/okorosi/html/changetolivewell/wp-includes/js/jcrop/view.php' for inclusion (include_path='.:/usr/local/php5_3/lib/php') in /home/content/27/5560527/html/changetolivewell/wp-config.php on line 80
HEART HEALTHY DIET - Change To Live Well

Weight Loss, Healthier Food Choices, Recipes, Healthy Lifestyle and More.......

Diet Sanitation of a Naija mom


Post Image

Our heart is a vital organ needed for survival and overall quality of life and as such should be taken care of as much as it is within our power. Heart disease is a problem prevalent all over the western world; however, there has been huge advances by nutritionists  in research of food choices good for heart health. Since it has been long established that diet plays a crucial role in our general well being; let us today examine the types of food that should be deliberately eliminated from / inculcated in our diet to boost heart health when taken in regularly as part of a healthy lifestyle.


      Limit your salt (a.k.a sodium chloride) intake:

Too much salts can elevate your blood pressure and an untreated raised blood pressure can over time wreck havoc on major organs of the body. According to the UK national health service, adults should eat no more than one full teaspoon (1 tsp) of salts daily; children should obviously eat less. The challenge here is that salt is hidden in most breads and ready made meals. The key to limit intake is to read food labels and you will be amazed at the levels of salts/ sodium present in prepared foods.

      Eat 5 a day :

Aim to eat 5 portions of fruits and vegetables daily as this will contribute to your overall health. The World Health Organization recommends that individuals consume a minimum of 400 g per day of fruits and vegetables (excluding starchy veggies, roots and tubers). The key thing worthy of note is here is to eat variety of seasonal locally grown produce and eat organic where possible.

     Avoid eating Hydrogenated fats:

Eliminate hydrogenated fats ( margarine and co) from your diet. These fats are made by chemically introducing hydrogen into mostly vegetable oils to alter it into something hard. This result of chemical activities ( I refuse to call it food) has been linked to a high risk of Cardiovascular diseases. One way to really avoid this fats is to cut out store bought  Pastries and other fatty snacks. There are healthier and better tasting alternatives in nut butters; these can easily be accessed and home made.It is better to go for organic real butter and keep it out of the fridge for a while when you need to spread it.

    Wean yourself off Refined Sugar:

Eliminate Refined sugar from your diet as this substance is not only addictive but it has zero nutritional value. It contributes to weight gain and eventually obesity when unchecked by causing a quick energy surge when ingested which gives way to hunger pangs when it wears off causing you to eat MORE. This is unlike the more sustained slowly released energy from complex carbohydrates. It is present in most store bought cakes, sweets, fizzy drinks and ‘juices’.

       Start a love affair with unsaturated fats:

Limit your fat intake to mainly unsaturated fats because they lower the levels of bad LDL cholesterol and help care for your coronary arteries. Common sources of unsaturated fats are avocados, olive oils, Natural Peanut butter, Olive oil, Salmon etc.  One very significant way to do reduce the amount of fats we consume is to stop frying foods. There are healthier alternatives in grilling, baking and steaming which equals less oil consumption.You can also invest in an air fryer  which is a kitchen appliance that enables you ‘fry’ foods with very very little oil.

       Choose your animal protein wisely:

Eat white meats and Fish( aim to eat fish twice a week) more than red meats.Eating fish 2 or 3 times a week has been strongly linked to a decrease in the risk of heart disease; studies have found that eating oily fish can lower blood pressure and reduce fat build up in the arteries. Evidence so far points to the beneficial action of Fish oils which are omega 3 fats proven to help lower levels of fat in the blood and reducing tendency of the blood clotting. These oils are beneficial to the body and CANNOT BE MADE by the body and so has to be deliberately ingested. Top of the range of fish packed with these oils are Herring (Sawa), Mackerel (titus), Sardines and Pacific Salmon.

     Red meat has to be reduced in your diet:

Research has established a direct link between a high red meat consumption and hardened and thickened arteries. The American Institute of Cancer Research has also linked increase in consumption of red meats with an increased risk of contracting bowel Cancer. Scientists have advised that  we consume not more than 500 grams of red meat weekly totally avoiding processed meats( those that have been cured, salted, canned etc). When you do eat red meat, prepare it yourself ;cooking it on low heat  as high eat produces some carcinogenic (causes cancer) compounds in the meat.

      Deliberately make your diet fiber rich:

Load up on fiber ( both soluble and insoluble). Soluble Fiber are those that makes you feel full for longer and dissolves in water. Good examples of these are oatmeal, lentils and nuts. Insoluble fiber on the other hand also keep you feeling full for a long time by adding bulk to your meals and have a laxative effect on your guts for example vegetables, beans and whole grains like brown rice. Fiber will help you not to over eat and in the long term manage your weight properly as being over weight predisposes one to cardiovascular diseases.




Please like & share:

Written by

Hi there, I am Eniola- a 'foodie' who is working hard at getting to a healthy BMI by choosing my food wisely and getting more physically active. I love cooking and am very adventurous as far as food is concerned. This blog has been an awesome experience so far. C'mon join me on this adventure....

144 thoughts on “HEART HEALTHY DIET

  1. Awesome blog! Do you have any suggestions for aspiring writers?
    I’m hoping to start my own website soon but I’m a little lost on everything.
    Would you advise starting with a free platform like WordPress
    or go for a paid option? There are so many choices out there that I’m
    totally confused .. Any tips? Kudos!

  2. Hi just wanted to give you a brief heads up and let you know a few of the pictures aren’t loading correctly.
    I’m not sure why but I think its a linking issue.
    I’ve tried it in two different internet browsers and both show the same outcome.

  3. Wonderful article! That is the kind of information that are supposed to be shared across the web.
    Disgrace on the seek engines for no longer positioning this publish higher!
    Come on over and seek advice from my web site . Thanks =)

  4. My brother recommended I might like this web site.
    He was totally right. This submit actually made my day.
    You cann’t believe simply how a lot time I had spent for this info!
    Thank you!

  5. Hello there! This post couldn’t be written any better!
    Reading this post reminds me of my previous room mate!
    He always kept talking about this. I will forward this page to him.
    Pretty sure he will have a good read. Thank you for sharing!

  6. I like the valuable information you provide in your
    articles. I will bookmark your blog and check again here regularly.
    I’m quite sure I’ll learn lots of new stuff right here! Good luck for the next!

  7. you’re truly a good webmaster. The web site loading pace is incredible.
    It kind of feels that you are doing any distinctive trick.

    Also, The contents are masterpiece. you’ve performed a fantastic task in this matter!

  8. Fantastic goods from you, man. I have understand your stuff previous to and
    you are just too wonderful. I actually like what you’ve acquired here, really like
    what you are saying and the way in which you say it. You make it entertaining and you still care for to keep it smart.

    I cant wait to read far more from you. This is actually a terrific site.

  9. Your article has proven helpful to me. It’s
    very educational and you are certainly very educated in this field.
    You have opened my eyes to varying views on this topic with helpful as well as solid content.

    Here is my web blog: Borrowed Authority Method (youtube.com)

  10. Does your blog have a contact page? I’m having problems locating it but, I’d like to send you an email.
    I’ve got some creative ideas for your blog you might be interested
    in hearing. Either way, great site and I look forward to seeing
    it expand over time.

  11. I simply want to tell you that I’m newbie to blogs and honestly savored this web blog. Almost certainly I’m likely to bookmark your site . You absolutely have exceptional stories. Thank you for revealing your blog.

  12. I simply want to tell you that I’m new to weblog and actually liked your page. Very likely I’m want to bookmark your blog . You really have exceptional articles. Many thanks for sharing your web page.

  13. I simply want to mention I am all new to weblog and honestly savored your page. Almost certainly I’m going to bookmark your website . You really come with outstanding posts. With thanks for sharing your web-site.

  14. This design is wicked! You certainly know how to keep a reader amused. Between your wit and your videos, I was almost moved to start my own blog (well, almost…HaHa!) Great job. I really enjoyed what you had to say, and more than that, how you presented it. Too cool!

  15. I just want to mention I am all new to blogging and honestly liked this blog. Almost certainly I’m likely to bookmark your site . You really come with very good well written articles. Appreciate it for sharing with us your web page.

  16. I simply want to tell you that I am just very new to blogging and certainly liked you’re web page. Probably I’m planning to bookmark your blog post . You certainly come with remarkable articles and reviews. Many thanks for sharing your web site.

  17. I¡¦m not positive where you’re getting your information, however good topic. I needs to spend a while learning more or understanding more. Thanks for great info I was in search of this info for my mission.

  18. I’m not sure where you’re getting your info, but good topic. I needs to spend some time learning more or understanding more. Thanks for excellent information I was looking for this info for my mission.

  19. I will right away take hold of your rss feed as I can’t to find your email subscription hyperlink or e-newsletter service. Do you’ve any? Please permit me recognize in order that I may subscribe. Thanks.

  20. I precisely desired to thank you so much yet again. I am not sure the things I might have done without the actual information documented by you about that topic. It has been an absolute fearsome scenario in my circumstances, nevertheless noticing your well-written strategy you dealt with it forced me to weep with fulfillment. I will be happy for this service and thus pray you recognize what an amazing job you were doing training other individuals using your websites. Probably you have never encountered all of us.

  21. Thank you for the sensible critique. Me & my neighbor were just preparing to do a little research about this. We got a grab a book from our local library but I think I learned more from this post. I am very glad to see such fantastic information being shared freely out there.

  22. I’m really impressed with your writing skills as well as with the layout on your weblog. Is this a paid theme or did you customize it yourself? Either way keep up the excellent quality writing, it’s rare to see a great blog like this one these days..

  23. Attractive section of content. I just stumbled upon your blog and in accession capital to assert that I acquire in fact enjoyed account your blog posts. Anyway I will be subscribing to your feeds and even I achievement you access consistently quickly.

  24. I just want to mention I am newbie to blogs and truly savored this web-site. Most likely I’m planning to bookmark your website . You definitely have wonderful well written articles. Thanks a lot for sharing your web-site.

  25. I haven¡¦t checked in here for some time because I thought it was getting boring, but the last few posts are good quality so I guess I¡¦ll add you back to my daily bloglist. You deserve it my friend 🙂

  26. Excellent read, I just passed this onto a colleague who was doing some research on that. And he just bought me lunch since I found it for him smile Thus let me rephrase that: Thank you for lunch!

  27. You really make it seem really easy along with your presentation however I in finding this matter to be actually something which I feel I would by no means understand. It sort of feels too complicated and very extensive for me. I’m taking a look forward to your next put up, I will attempt to get the dangle of it!

  28. I like the helpful info you provide on your articles. I’ll bookmark your weblog and check once more right here frequently. I’m relatively sure I will learn a lot of new stuff right here! Good luck for the following!|

  29. I am not sure where you’re getting your info, but great topic. I needs to spend some time learning more or understanding more. Thanks for wonderful information I was looking for this information for my mission.

  30. You really make it seem so easy with your presentation however I find this topic to be actually one thing that I think I would by no means understand. It kind of feels too complicated and very extensive for me. I am looking ahead in your subsequent put up, I¡¦ll try to get the grasp of it!

  31. Thanks for sharing excellent informations. Your site is very cool. I’m impressed by the details that you¡¦ve on this web site. It reveals how nicely you understand this subject. Bookmarked this website page, will come back for more articles. You, my pal, ROCK! I found simply the information I already searched all over the place and simply couldn’t come across. What a perfect website.

  32. Simply desire to say your article is as astounding. The clarity in your post is simply spectacular and i could assume you’re an expert on this subject. Well with your permission allow me to grab your RSS feed to keep up to date with forthcoming post. Thanks a million and please carry on the enjoyable work.

  33. Howdy! This blog post couldn’t be written any better! Looking through this post reminds me of my previous roommate! He always kept talking about this. I am going to forward this article to him. Pretty sure he’ll have a good read. Thank you for sharing!

  34. Have you ever thought about writing an domkisleyt ebook or guest authoring on other blogs? I have a blog based upon on the same subjects you discuss and would really like to have you share some stories/information. I know my viewers would enjoy your work. If you are even remotely interested, feel free to send me an e mail.

  35. Wonderful goods from you, man. I have understand your stuff previous to and you are just extremely magnificent. I actually like what you have acquired here, certainly like what you’re saying and the way in which you say it. You make it entertaining and you still care for to keep it wise. I can’t wait to read much more from you. This is actually a tremendous website.

  36. I blog frequently and I truly appreciate your information. Your article has truly peaked my interest. I will bookmark your site and keep checking for new details about once per week. I subscribed to your Feed too.

  37. Thank you, I have recently been looking for information approximately this subject for a long time and yours is the greatest I’ve discovered so far. But, what concerning the conclusion? Are you certain about the source?

  38. After looking over a handful of the articles on your web page, I honestly like your way of blogging. I added it to my bookmark webpage list and will be checking back in the near future. Please check out my website too and tell me how you feel.

  39. Hey I know this is off topic but I was wondering if you
    knew of any widgets I could add to my blog that automatically tweet
    my newest twitter updates. I’ve been looking for a plug-in like this
    for quite some time and was hoping maybe you would have some experience
    with something like this. Please let me know if you run into anything.
    I truly enjoy reading your blog and I look forward to your new updates.

  40. Excellent web site you have got here.. It’s difficult to find good quality writing like yours these days. I really appreciate people like you! Take care!!

  41. I love your blog.. very nice colors & theme.
    Did you create this website yourself or did you hire someone to
    do it for you? Plz respond as I’m looking to construct my own blog and would like to find out where u
    got this from. thanks a lot

  42. What i do not realize is in fact how you’re not actually a lot more smartly-liked than you may be right now. You are so intelligent. You understand therefore significantly with regards to this subject, produced me individually believe it from a lot of varied angles. Its like women and men are not interested except it is something to do with Woman gaga! Your individual stuffs nice. At all times maintain it up!

Leave a Reply

Your email address will not be published. Required fields are marked *

Enjoy this blog? Please spread the word :)

  • Follow by Email
  • Facebook
  • Google+