Fruit consumption cuts heart risk by 40%

Fruit consumption has protective effect while helping towards having a better heart health.

To add to your heart health, taking leafy-greens along with fruits is an added advantage. A research study suggests that, intake of fruits on a regular basis can lower the risk of heart disease by up to 40%.

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A study involving 451,680 participants were asked to report their intake of fruit for over seven years, whether it is no fruit, daily, monthly, 1-3 days per week or 4-6 days per week.

When done a comparative research analysis, it was found that people who consumed fruit had less heart risk to that of others by 25% to 40%. People who consumed the maximum amount of fruits had less risk of blood pressure when compared to those who never ate fruit.

The study is not the first of its kind to bring out this link between fruit consumption and heart health. Another study involving 110,000 men and women have also come up with a finding that people who have included fruits in their diet had less risk of developing CVD i.e. cardiovascular disease. On the other hand, some studies have found that taking citrus fruits like oranges, lemons and grapefruits have especially protective benefits.

Next time, when you feel like munching something, grab a fruit, instead of stocking up on donuts and other eatables.

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Battling varicose veins with nutrition

Despite that, there is very less evidence to propose you can stop varicose veins or prevent, nutritional changes can make a world of difference. This article will help you know how to battle it naturally with food.

Veins are an elastic blood vessel that carries blood to the heart; they contain one-way valves that prevent blood from flowing back to the rest of the body. When the valves weaken varicose veins develop; letting the blood to pool in the veins without being pumped back to the heart. They appear as swollen or twisted veins and are often red or purple in color On the other hand, spider veins are also similar to varicose veins, but the difference is that they are smaller.

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Affecting upto 60% of the population, it is a common disorder which affects women. In several cases, they are just a cosmetic concern, but in certain cases they are painful and can cause great discomfort. Having said that, it leads to others health complications in addition! Following are some of the natural supplements that will combat varicose veins naturally.

  1. Asparagus- Including it in your diet will add strength to your veins and capillaries, while preventing them from splitting. Ensure that you clean the shoots of it deeply because it will contain more dirt. Spray little olive oil and add some salt to taste; you can either grill it or have it micro-waved.
  2. Blueberries- it has a high concentration compound called anthocyanins which contributes to the physical condition of the collagen matrix by reducing the effect enzymes that tear down connective tissue and by foraging free radicals. It also repairs the damaged proteins in the blood vessel walls while improving the overall health of the vascular system.
  3. Rosemary- The herb contains an acid called rosmarinic acid which helps protect the tissues from free radical damage. Ursolic acid present in the herb strengthens the capillaries.
  4. Ginger- Known for its aromatic and pungent flavor, its ability to disband fibrin in blood vessels is used to treat varicose while improving circulation. It is fibrin that makes the vein lumpy and inflexible.
  5. Beets- Maintaining the elasticity of arteries, beets juice helps prevent varicose veins.

On the whole, healthy eating is a key to reduce the risk of varicose veins. More intake of fiber is highly suggested. Eating more vegetables along with unrefined grains like brown rice, oatmeal, rye, beans, and fruits is sure to make a world of difference to your pain.

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Research says fruit Consumption has less impact on Cardiovascular Disease

A recent study conducted says that the risk of cardiovascular disease can be reduced up to 40% by eating fruits.

Findings of seven year follow-up study involving just about 0.5 million people states that more fruit consumption means less risk of cardiovascular disease.

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When seen some of the leading causes of death worldwide, it included ischaemic heart disease (IHD) and stroke of cardiovascular disease. Huaidong Du, a researcher has said that nutritious diet and lifestyle plays a major role in the risk reduction of cardiovascular disease, but a large part of this evidence has come from western countries and hardly few from china.

Nearly 452,000 participants were involved for this seven-year study with no history of the disease. Consumption of fruit was recorded based on five categories namely: never, monthly, one to three days per week, four to six days per week, daily.

In addition, the comparison report found that people who ate fruits had less CVD risk by 25 to 40 percent. There was a prescribed amount response affiliation between the frequency of fruit consumption and the risk of cardiovascular disease.

The data clearly states that consuming fresh fruits reduce CVD risk together with ischaemic heart disease and stroke (particularly haemorrhagic stroke). Du has also said that, compared to less or no fruit, eating some extra portions is beneficial comparatively.

The result showed the benefit of taking fruits: Patients with cardiovascular disease and hypertension- the researchers add.

Playing a vital part in cardiovascular disease, fruit consumption should not only be considered as “might be useful.”Having said all that, the researchers added to the study that, by means of educational and regulatory measures, policies are needed to promote the consumption, availability, affordability and acceptability of fresh fruit.

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Cleaning your fruits and vegetables as it is meant to be!

Just about 48 million people fall ill because of food contamination which also includes sickness caused by fruits and vegetables. Even some of the fresh produces can harbor fungi, bacteria and other microbes; however, there are steps that will help improve the safety of fruits and vegetable consumption. Cleaning those produces as it is meant to be is very vital. On the other hand, there are certain people who wash their fruits and veggies all wrong. As far as cleaning of fruits and vegetables is concerned, it is imperative to know what’s right and what’s not! There are certain produces that requires specialized cleaning. Rinsing them under cold running water is the very first step to be done, but not all fruits and vegetables should be washed. In order to eliminate bacteria or harmful germs, cleaning them properly is very important and it will help prevent food-borne illnesses in addition. Each year millions of people are sickened and the cause of the outbreak is produce.

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As the fruit grows harmful substances come into contact and it includes soil, water, farm workers and animals. After the harvesting, the produce will pass through several sets of hands which have the potential to contaminate the food with harmful bacteria and germs.

As a rule of the thumb, make sure that you wash your hands with soapy water both before and after the preparation. More or less all produce can be washed under cold running water. Firm or thick-skinned produces should be scrubbed gently with the help of a brush to remove microbes. When you are done with the washing process, dry it with a clean towel and it’s now ready to use.

There are certain fruits and vegetables, which require special attention- here’s a quick guide to washing them.

  • Broccoli and Cauliflower
  • Hot peppers
  • Avocado
  • Apples

The aforesaid fruit types require special cleaning. When it comes to Broccoli and cauliflower, the possibility of germs and bacteria are high, so before using them, it is a must to soak them in a bowl of cold water. After having it soaked for 3 minutes, they should be washed under cold running water.

Most likely, many of us don’t think to wash the skin of an avocado, but the skin can harbor harmful bacteria while contaminating the knife as you cut. So, before cutting it, make sure that the outer part is cleaned. Scrub it gently and rinse the skin before use.

Apple stems ambush dirt and bacteria so cut both ends before eating and can be scrubbed lightly.

Hot peppers- the second most popular spice should be handled with great care, its natural oils can burn your skin and eyes.

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Boost your blood circulation with Fruits and veggies

A healthy body means healthy blood circulation. Preventing from toxin-formation in the body, it is one of the central axioms of good health. It takes so many things to improve your blood circulation, but there are some natural ways that will help. Apart from doing exercises and yoga, a healthy diet is the key to good blood circulation.

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Food that stimulates blood circulation:

Garlic: having scientifically proven medical properties, it prevents plaque build-up and cleanses the blood. This natural blood thinner even improves blood flow to the limbs. This natural antibiotic is functional and helps detoxify the body, boost the immune system, lower blood pressure and improve circulation.

Oranges: Vitamin C enriched citrus fruits; apart from preventing plaque build-up also strengthens the capillary walls. They are natural blood thinners.

Greens: Creating a feeling of lightness, spinach or greens like kale, sprouts, collards, and broccoli detoxify the bloodstream and improves respiratory functions.

Blueberries: Strengthening blood vessels and improving blood flow to the heart, eating wild blueberries on a regular basis can improve circulatory health.

Ginseng: Traditionally used for several medical conditions “Journal of Traditional Chinese Medicine” has reported that a curative dose of red ginseng can help improve blood circulation.

Note- Ginseng is a potent medicine that can cause adverse interactions and side effects; hence consult your doctor before taking them.

There are several good things in consuming a healthy diet, nourishing all of your tissues, apart from helping in proper blood circulation, it also gives that energy you need at work. Consuming 3 cups of vegetables daily for men and 2.5 cups for women is a recommended portion.

To tag on exercises and yoga can be a struggle in your daily routine, especially when the weather is bad. Making your eating habits healthy is said to help! On the other hand, desk-ercise at work is said to help. Having said all that, in order to have the most of it, combine it with other heart-healthy foods that will benefit your circulation.

Note- the quality of our blood simply depends on what we eat, so eat healthy and live healthy.

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