Plant Based Foods Might Prevent Heart Diseases

Healthy plant‐based foods are loaded with nutrition. Plant foods have lower refined carbohydrates due to which it will  prevent you from heart diseases. There are various plant-based food available. Certain plant based foods are associated with heart benefits, such as whole grains, fruits, vegetables, legumes, nuts, and healthy oils like olive oil.

1. Whole Grains

Whole grains are loaded with dietary fiber. Which can help you to improve your blood cholesterol levels and it can lower your risk of heart disease, stroke, and obesity . Barley, brown rice, teff, millet, wild rice, quinoa, amaranth, steel cut and rolled oats, whole wheat are counted as whole grain foods.

2. Legumes

If you are searching for high minerals and fiber food than choosing Legumes is an excellent idea. Eating legumes as part of a heart healthy diet can improve your blood cholesterol and a leading cause of heart disease. Adding legumes to your diet may help keep you feeling full longer. Go for Chickpeas, kidney beans, soybeans.

3. Green leafy Veggies

Enriched with vitamin K and nitrates leafy green vegetables are excellent, which can help reduce blood pressure and improve arterial function. Regular intake of leafy greens is associated with a lower risk of heart disease. Green leafy vegetables include kale, collards, spinach, lettuce, parsley, cilantro, chards, bok choy, arugula.

4. Root vegetables

Root vegetables that grow underground are excellent to reduce heart diseases, as they absorb a great amount of nutrients from the soil. They are packed with a high concentration of antioxidants, Vitamins C, B, A, and iron, helping to cleanse your system. All kinds of potatoes, onions, leeks, carrots, radishes, beets, garlic, ginger, turnips and daikon.

5. Other Veggies

Other veggies are loaded with lutein, folate, potassium, and fiber. Servings of any veggies like squash, celery, brussels sprouts, cauliflower, mushrooms, asparagus, peppers, tomatoes, zucchini, and sea vegetables is sure to give your heart a boost.

6. Fruit

Fruits have an important role in your heart health. Fruits that include berries are enriched in antioxidants like anthocyanins, which protect against oxidative stress and inflammation that contribute to the development of heart disease. Fruits like Apricots, apples, bananas, berries, cherries, melons, mangoes, papayas, pineapples, grapes, kiwi and plums are good for your heart.

7. Flax seeds and Chia seed

The fiber, phytosterols, and omega-3 content of flaxseed may help boost heart health. The lignans it contains may help protect against cardiovascular and other chronic diseases.

8. Walnuts

Maintain a healthy cholesterol levels and decrease your blood pressure with walnuts, two of the major risk factors for heart disease.Walnuts are also a rich source of alpha-linolenic acid which is plant-based and prevents you from heart diseases.

9. Tomatoes

Tomatoes contain lycopene which is a powerful antioxidant. It is a type of substance that helps you in keeping your cells from becoming damaged. This  lycopene may lower stroke risk.

10. Almonds

The fiber present in almonds will keep your blood sugar more stable, thus reducing the risk of having a spike. Almonds also help to improve blood flow, which is important for diabetics. 

Including these heart-healthy foods as part of a nutritious, well-balanced diet can help keep your heart in good shape and minimize your risk of heart disease.

10 Tips For Exercising Safely

Exercise, one of the most important things from which you can maintain your overall health. Maintaining a healthy weight lowers your risk for many diseases, including joint pains, high blood pressure, heart disease, stroke, diabetes, anxiety etc.

But before beginning a new exercise routine, it’s better to have some precautions to protect your health. 

Here's the tips for exercising safely to prevent injury and illness

1. Warm up and cool down properly before exercising

Warm up is a way of getting your body ready for exercise. The body temperature increases while doing warm up and this can loosen your joints and increase blood flow to your muscles. This helps to reduce stress on joints and tendons. Warm up makes the body execute sudden explosive movements with ease.

2. Boost your exercising level slowly and gradually

Focusing on slow reps can help you to build your muscle which is a good way to start. This leads to build a muscle size faster.

3. Wear comfortable dress as per your workouts and the climate

Comfortable dress can be the first priority as it makes you do your workout comfortably. Make sure that your shoes fit well and that you should wear absorbent socks that will prevent rubbing and blisters.

4. Choose exercises as per your body need

Choose exercises as per your body type and body needs and don’t stress your muscles and joints. This is a key to preventing injury. Enjoy your workout and maintain your exercise for the long term.

5. Before exercise check your equipment

Exercising on a treadmill, stationary bicycle, and elliptical machine? Make sure to check before using them for the exercise regimen as it can ensure you that they are safe and working properly.

6. Keep patience while doing strength training

Doing strength training in a good form is essential for your body. In the beginning there is no need to use weight. Go for very light weights, when learning the strength training exercises. Don’t ever try to do these exercises in hurrying so as to finish reps or sets.

7. Use good form and posture

Begin your work out in front of a mirror or get a personal fitness trainer. As a good form and posture are key to preventing exercise-related injuries.

8. Slowly increase your timing and intensity with your exercise

If you are new or returning to weight training, start with light weights and increase their heaviness as you grow stronger. Begin with moderate intensity aerobic exercise and increase the intensity and duration of your workout as you become fit.

9. Keep your body hydrated

Drinking plenty of water is sufficient. But remember that if you are working out and going for a marathon or triathlon take care that drinks that replace fluids have essential electrolytes. Your body needs to be hydrated.

10. Take rest if your are tired

Being tired or sick your body wants you to take rest. So, better take rest.   You need a break.

While there are many challenges that come forward when you start exercising, by adopting a creative approach and following the safety tips, you can overcome the injuries. Find the various  enjoyable ways to get active exercise and improve your health and well-being.

This Abs Exercise Works Every Part of Your Core

Do you want a well toned defined abs? To build your abs one needs to be focused and has to include an array of abs workout in their fitness regime but if  you don’t feel like going out for exercise or you may be you don’t have a gym membership even then there’s no need to take any kind of stress!

There are numerous ways to get fit at home and all in your living room. Here are the 10 best exercises which is  all you need is only the floor and your body.

1.  Squat

A squat is a great exercise for working out the abs.  Squats can be used as the basis for lots of other exercises. Squats will not only increase the strength in your legs, but will give your abs an added training session, too. Besides doing isolated ab exercises such as crunches and sit-ups, it is also important to train your abs and core.

2.  Side Plank

Side Plank can focus on each side of your body. This move target more than your abs and your adductors, quads, hamstrings, glutes, and abdominal area, and lower back all get an exercise. The side plank will strengthen the oblique abdominal muscles.

3.  Push Ups

Push Ups are beneficial for building up your abs. When done with proper form, they can also strengthen the lower back along with your core by engaging the abdominal muscles. Pushups are a fast and effective workout for building strength to your abs.

4.  High Knees

High knees raise work as an advanced core exercise performed while suspended from parallel bars, targets the ab muscles, specifically the rectus abdominis. However, the vertical knee raise only thoroughly works the abdominal muscles if you perform the movement correctly and through its complete range of motion.

5.  Hanging Leg Raises

Hanging leg raises are possibly the single best ab exercise out there, for building and strengthening your abs and core muscles. Hanging leg raises will work your entire midsection, but are predominantly targeted on your lower abs. To work the lower abs properly, you must make sure you follow some particular key points.

6.  Dead Bug

The dead bug exercise is a safe and effective way to strengthen and stabilize your core, spine, and back muscles. This improves your posture and helps relieve and prevent low back pain. You'll also improve balance and coordination.

7.  Double Crunch

The specific muscle being targeted is the rectus abdominis. This ab exercise combines Upper Body Crunches and Reverse Crunches. Like most crunches, the double crunch requires that you squeeze your core in, during each rep. Curl your legs toward your chest, while also curling your upper body in toward your legs.

8.  Windshield Wipers

The windshield wipers exercise is designed to activate the core stabilizing muscles, specifically the obliques and the rectus abdominus muscle. The exercise also causes muscle activation of the gluteal muscles to help stabilize the hip.

9.  Bicycle Crunch

Keeping your legs off the ground targets your lower abs. The rotation activates your oblique. The pedalling of your legs stimulates the hips. The bicycle crunch builds a strong core and develops your abdominal muscles so they are more visible.

10. L-Sit

Maintaining the L-shape while holding your body up works muscles all over the body, with your abs, hip flexors and triceps being hit particularly hard. Also, you'll look like an absolute stud in the gym. The L-sit is a very efficient exercise too, because holding it for just ten seconds deliver big benefits.

It is important to build up and strengthen your core muscles by targeting them specifically. Try to mix and match your workouts and keep them engaging and challenging by following different levels of intensity.

An attractive and defined core can neither be achieved overnight and nor can it be considered as an easy road. So, if you want to turn your dreams into reality, you need to follow a routine of intense ab workouts on a regular basis.