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Forever Young Naturally Lifestyle
181. Healthy heart Eat more magnesium
A diet rich in magnesium sources— whole grains, cashew nuts, avocado, spinach, halibut, tofu—protects against metabolic syndrome, suggests one study. Combine with food rich in omega-3 fatty acids, which work to support healthy cholesterol levels and reduce blood pressure.
182. Healthy heart Seeds and meat
Eating peanuts, walnuts, and almonds correlates with lower cholesterol levels (people on peanut-rich diets also experience dips in triglyceride levels: high levels are associated with heart disease). Keep a bag of nuts and seeds in your desk drawer or sprinkle them on cereal. However, occasionally swap these plant proteins for meat because research suggests this can help keep blood pressure at healthy levels.
183. Healthy heart Good fat
Omega-3 oils may offer protection from coronary heart disease, though a recent review of multiple studies in the British Medical Journal didn't find a clear effect. Choose dietary sources over fish-oil supplements, which may be contaminated with heavy metals and carcinogenic manmade chemicals. Opt for small oily fish, hemp and linseed (flax) oils, argan oil, and lingonberries. Grassfed meat and organic cheese are also good. Avoid margarine: it may contain artery-clogging trans fat.
184. Healthy heart Throw out salt
Reducing your salt intake by a third could cut your risk of heart disease by up to 40 percent states the UK's Department of Health. The easiest way to control salt intake is to avoid processed food: salt lurks in the most unlikely places, including breakfast cereals, bread, and cookies.
185. Healthy heart Make fruit salad
Mix berries with chopped banana, apricots, nectarines, melon, and figs. Fruit salad keeps the heart healthy by raising potassium levels, which helps keep blood pressure in check and so reduces the risk of stroke. Fruit fiber is good for healthy cholesterol. Finally, add in some pomegranate juice: a recent study suggests it boosts arterial function.
186. Healthy heart Savor fine chocolate
Cocoa contains antioxidant ingredients that relax the blood vessels, promote circulation, and reduce blood pressure. Make hot chocolate with cocoa powder or choose dark chocolate with 70 percent cocoa solids.
187. Healthy heart Drink milk
A French study found that men who eat a good amount of dairy produce were less likely to develop metabolic syndrome, perhaps because calcium helps regulate blood pressure. Another study found dairy reduced the risk of high blood pressure by half. Go for skimmed or semiskimmed milk and low-fat yogurt because high-fat products have been linked with heightened risk of cardiovascular disease.
188. Healthy heart Drink wine
A glass of red wine a day is heart-friendly thanks to its antioxidant properties (which prevent artery hardening), and is associated with lower blood pressure and reduced stress levels.
189. Good digestion
If your digestive system isn't working well, you won't absorb all the youth-preserving nutrients you need from food. Keep digestion at optimum levels by building your diet around whole grains and fresh fruit and vegetables and make sure you are drinking plenty of water. Take time to enjoy your meals—enjoyment is key to good digestion.
190. Good digestion Stop stressing
Digestion can become less effective if you feel anxious. Whenever stress takes over, stop what you're doing, close your eyes, empty your brain, and focus on the even flow in and out of your breath. Let this prevent other thoughts from taking over.
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