Skip to main content


Are you aware Cardiovascular diseases are the main cause of death in the world today❓ These chronic diseases have no respect for your age, background nor religion?

✳️ Research has shown that excess level of bad fats and cholesterol are built from our high consumption of refined sugar, processed foods, and heavy fatty foods, which in turn leads to an increased level of "Low Densed Lipoprotein LDL (Bad cholesterol carriers) who are linked to being the cause of an increased risk of high blood pressure, stroke, hypertension, heart attack, heart failure, and other cardiovascular diseases.

Here are 5 foods that will improve your heart health:

They include beans, oats, Soybeans, millets, corn, peas, black/brown rice, sorghum, lentils, etc. Whole grains keep all parts of the grain intact, which provides you with more vitamins, minerals, plant compounds, and fiber than refined grains, while legumes are rich in fiber, minerals, and protein.

In replacing overrefined grains and processed meats in your diet with whole grains and legumes, you lower your risk of heart disease.

Most fruits like apples, grapes, berries, and other citrus fruits are rich in a soluble fiber called Pectin which helps lower cholesterol levels.
They also possess antioxidant and anti-inflammatory effects due to their high contents of carotenoids and flavonoids that help prevent heart and other chronic diseases.


It is a uniquely nutrient-packed fruit, with a high amount of mono-unsaturated fats,  fiber, plant sterols, that have a high effect in decreasing cholesterol absorption in the intestine and lower plasma cholesterol.

4. NUTS🥜

These include walnuts,  almonds, cashew nuts, etc Nuts are also rich in the plant variety of omega-3 fatty acids, Phytosterols, L-arginine, an amino acid that helps your body make nitric oxide which regulates blood pressure. Also, essential minerals like Calcium, magnesium, and potassium found in nuts aid in reducing your risk of heart diseases.

Freshwater fish, such as salmon and mackerel, are excellent sources of long-chain omega-3 fatty acids. Omega-3s boosts heart health by increasing HDL (good) cholesterol, lowering inflammation, and stroke risk.

✴️ In sum, by deliberately including these foods to your diets, will decrease your risk of heart diseases and elevate your health and wellbeing.

#wellness #healthliving #wellnesscues #eatgood #livebetter #feelbetter #healthcoaching #wellnesscues


Popular posts from this blog


Months ago, I bore on to be trained by a successful senior colleague. As an oldie, I sometimes am tempted to skip training by telling myself that I know and have done these things before. After a month, I realized newbies were delivering results I had yet to have. I mustered courage and went to meet my trainer! to access me. IToas confident he would give me the needed spanking and motivational alignment, but lo😭, he said_ hosanna be more disciplined. It took me weeks to readjust, humble myself, and start doing what was needed to cause a shift in my mental attitude; the results I got were changing for the better. I am excited to share these transformational life cues with you today : 1. Be OPEN! Be CURIOUS:  You have to become like a child in any learning sphere. Learn to watch, talk less & do more than average. 2. HUMILITY: This will take you to places and help you learn from nobody and everybody to be Somebody. 3. DISCIPLINE: without this, no man can be truly su
LIFE Mission: Find a Balance  In social sciences, we were made to understand that man needs are insatiable. True as it may be, it doesn't stop us from not utilizing the gift of life and our daily going forth in search for ways to filling these needs! Year 2018 have started in its majestic regalia, you might have take time out to write out your yearly goals & dreams, taking action steps towards it everyday and prioritizing your immediate wants & needs........good! good! good. I have learnt that: _ Man life is based on Beliefs upon which he builds his faith; and that our Needs lays the bedrock on which our Beliefs are built. _ Despite been aware of the truth that all men will someday pass on to the great beyond and be free of this cycle, many still live a carefree life in the present! with a vain sense of relief and reassurance that pleasures of now and tempting joys from imagination of the future will bring them to satisfying all their desires and ne

THE 10X RULE - Grant Cardone

Hi guys, I have been on diet with this book: The 10X Rule , authored by Grant Cardone, an entrepreneur, and sales motivation coach; and want to share the value I got with you. The book is a must-read if you seek to achieve success in your personal life and business. It comprises 23 Chapters built around a discipline called the "10X Rule; which is about pure domination mentality. You never do what others do, you must be willing to take actions and do what you or others might deem unreasonable. Here are the action points that I got: ~ Things change ; nothing remains as it was, for things to be maintained, they require attention and action. Thus to be an extremely successful person you must know that your efforts must continue in order for them to realize new achievements. ~ In life or business, many people make mistakes of underestimating the time, energy, and effort required to achieving their set goals. If you commit this mistake, you will have quit in your mind, voic