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Simple food and dieting to prevent heart attack

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Heart attack and other cardio-related health conditions have become major killers of human beings both in developed and developing countries.

Here were present some of the food and eating habits that can help you avoid heart attack and related health conditions.

  1. Eat vegetables and fruits in place of heavy carbohydrate in meat

You can get vitamins and minerals from vegetables and fruits as they are also low in calories and rich in dietary fiber. Vegetables and fruits are fiber based food and contain substances that may help prevent cardiovascular disease. Eating more fruits and vegetables may help you cut back on higher calorie foods, such as meat, cheese and snack foods.

Featuring vegetables and fruits in your diet can be easy. Keep vegetables washed and cut in your refrigerator for quick snacks. Keep fruit in a bowl in your kitchen so that you’ll remember to eat it.

  1. Make deliberate efforts to control size of your food

No matter the size of food served you at home, restaurant and other places, you are the one eating the food should the boss as to the quantity going into your body.

You should therefore try and control the food size, no matter how tempting. It is better to cut the size before eating rather than saying you will not eat all. Overloading your plate, taking seconds and eating until you feel stuffed can lead to eating more calories than you should.

Portions served in restaurants are often more than anyone needs. Ask those in charge to reduce the size, no matter how much you paid.

Tips:

Use a small plate or bowl to help control your portions.

  • Eat more low-calorie, nutrient-rich foods, such as fruits and vegetables
  • Eat smaller amounts of high-calorie, high-sodium foods, such as refined, processed or fast foods.

 Reduce intake of unhealthy fats

Limiting how much saturated fats you eat is an important step to reduce your blood cholesterol and lower your risk of coronary artery disease. A high blood cholesterol level can lead to a buildup of plaques in the arteries, called atherosclerosis, which can increase the risk of heart attack and stroke.

  1. Choose low-fat protein sources

Lean meat, poultry and fish, low-fat dairy products, and eggs are some of the best sources of protein. Choose lower fat options, such as skinless chicken breasts rather than fried chicken patties and skim milk rather than whole milk.

Fish is a good alternative to high-fat meats. Certain types of fish are rich in omega-3 fatty acids, which can lower blood fats called triglycerides. You’ll find the highest amounts of omega-3 fatty acids in cold-water fish, such as salmon, mackerel and herring. Other sources are flaxseed, walnuts, soybeans and canola oil.

Legumes, beans, peas and lentils also are good, low-fat sources of protein and contain no cholesterol, making them good substitutes for meat. You should substitute plant protein for animal protein.

  1. Limit or reduce salt

Eating too much salt can lead to high blood pressure, a risk factor for heart disease. Limiting salt (sodium) is an important part of a heart-healthy diet. The American Heart Association recommends that:

  • Healthy adults have no more than 2,300 milligrams (mg) of sodium a day (about a teaspoon of salt)
  • Most adults ideally have no more than 1,500 mg of sodium a day. Although reducing the amount of salt you add to food at the table or while cooking is a good first step, much of the salt you eat comes from canned or processed foods, such as soups, baked goods and frozen dinners. Eating fresh foods and making your own soups and stews can reduce the amount of salt you eat. You should therefore avoid them.
  1. Have a schedule of eating (menu)

You should ahead of time, have a schedule of what you would eat in a day so that don’t end up with ‘anything. If you have really grasped the five strategies outlined above, it is necessary that you use it to draw a plan or inform those preparing your food what and what you would need. When selecting foods for each meal and snack, you should emphasise on vegetables, fruits and whole grains. Choose lean protein sources and healthy fats, and limit salty foods. Watch your portion sizes and add variety to your menu choices.

For example, if you have grilled salmon one evening, try a black bean burger the next night. This helps ensure that you’ll get all of the nutrients the body needs. Variety also makes meals and snacks more interesting.

  1. Indulge

It is good for your heart that you indulgence every now and then. A candy bar or handful of potato chips won’t derail your heart-healthy diet. But don’t let it turn into an excuse for giving up on your healthy-eating plan. If overindulgence is the exception, rather than the rule, you’ll balance things out over the long term. What’s important is that you eat healthy foods most of the time.

  1. Engage in healthy exercise, walk out

No matter good you have planned you food and diet, you need to engage in indoor and outdoor exercises that are on regular basis. Take long walk in your neighbourhood for at least three times a week with each lasting 30 to 40 minutes. This would help to ease free your heart and normalise its beats.

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Air Peace tenders apologies over disruption of flights by unions

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The management of Nigeria’s largest airline, Air Peace, has apologised to passengers following disruptions to its flight operations in Lagos and Abuja airports as a result of an ongoing industrial action by organised labour unions.

The airline said members of the Nigeria Labour Congress, NLC, Air Transport Services Senior Staff Association of Nigeria, ATSSSAN, and Trade Union Congress, TUC, barricaded the entrances to its departure terminals at the Murtala Muhammed Airport Terminal 1, comprising the Alpha and Zulu Terminals and Terminal 2 in Lagos.

The blockade also affected access to the Nnamdi Azikiwe Airport terminal in Abuja, preventing scheduled flights from departing from both cities.

The statement by the airline’s management reads: “The ongoing industrial action has resulted in the barricading of the entrances to our departure terminals at Murtala Muhammed Airport Terminal 1 (Alpha and Zulu Terminals) and Terminal 2 in Lagos, as well as the Nnamdi Azikiwe International Airport Terminal in Abuja.

“The blockade has restricted access to these terminals, preventing the departure of scheduled flights from Lagos and Abuja. Consequently, passengers scheduled to travel across our network have been significantly affected by the disruption to flight operations.

“Air Peace sincerely apologises to all affected and stranded passengers for the disruption and inconvenience caused by circumstances beyond the airline’s control. Passengers scheduled to travel later today are being contacted and provided with relevant updates as the situation evolves.”

 

 

 

 

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NHRC demands Sheikh Yahya Jingir’s arrest over inciting remarks

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The The Executive Secretary of the National Human Rights Commission (NHRC) has urged the security agencies to arrest and Islamic cleric, Shiekh Yahya jingir over what the Commission described as inflammatory remarks capable of triggering crisis that could lead to abuse of rights of citizens.

The Executive Secretary of the Commission, Chief Tony Ojukwu, SAN, while condemning the remarks which is circulating on social media, said it was not only divisive and inviting but has potential to compromise peaceful life in communities across the country.

In a statement Tuesday signed by Hajoa Fatimah Mohammed Agwai, Director, Public Affairs and External Linkages,the NHRC boss described the statements as a direct attack on the principles of equality, non-discrimination, and peaceful coexistence guaranteed under the 1999 Constitution and Nigeria’s international human rights obligations.

“The Commission finds these remarks to be hate speech and incitement to religious hatred and potential violence. At a time when we are preparing for another general election, such utterances are reckless and dangerous. They serve no purpose other than to divide Nigerians along religious lines and set citizens against one another,” the Executive Secretary stated.

“We cannot afford to look away. If we fail to speak and act now, we embolden both Christian and Muslim clerics and other influential persons to make worse statements in the coming months. That path leads only to crisis,” he added.

In view of the foregoing, the Chief Human Rights Officer of Nigeria called on the Inspector General of Police, the Director General of the Department of State Services and other relevant authorities to immediately arrest and prosecute Sheikh Yahaya Jingir for hate speech and incitement.

Prosecution must proceed irrespective of status or political affiliation in order to serve as a deterrent to others who may seek to exploit religion for political gain during this election period.

The Learned Silk further called on all religious leaders, traditional rulers, and politicians to refrain from divisive rhetoric. He urged Nigerians to reject identity politics and to hold leaders accountable based on competence, service delivery, and respect for human rights.

“The Commission will continue to monitor compliance and will engage with security agencies, INEC, and civil society to ensure that the 2027 elections are free from hate and violence”, he concluded.

 

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Many abducted as bandits attack three commercial vehicles along Kogi highway

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Many passengers were abducted on Sunday when suspected bandits attacked three commercial buses along  Itobe-Achigili-Anyigba highway in Ofu Local Government Area of Kogi State.

The incidents, according to local sources, occurred in two separate attacks within a two-hour interval on Sunday at locations believed to be close to each other along the highway.

The first attack reportedly occurred at about 4 pm between Ojuwo-Ajengo and Mamerebo settlements, when a Hummer bus belonging to a popular mass transit company, said to be travelling to Abuja from the eastern part of the country, was intercepted by the gunmen.

The second incident took place around 6 pm between Ojodu and Ojuwo-Olijo village, where a Sharon bus and a Sienna commercial vehicle, both reportedly on inter-state journeys, were attacked.

Sources said the gunmen barricaded the highway, forcing the vehicles to stop before ordering the occupants into the surrounding bush.

A local source said two mobile phones were recovered from the grass around one of the vehicles and subsequently handed over to security operatives.

The source said the first bus, identified as a Hummer belonging to Peace Mass Transit with fleet number 2838, was intercepted around 4 pm.

The two other vehicles, identified as a Sharon and a Sienna with registration numbers Kogi ERE 138 AE and BB 362 MKA, respectively, were reportedly ambushed around 6 pm.

“The armed men left with all the occupants of the three buses. The exact number of people abducted from each vehicle is not yet known and may only be established through the passengers’ manifests,” another source said.

Following the attacks, a joint security operation involving personnel of the Nigerian Army, police, local vigilantes and hunters was reportedly deployed to the area to search for the victims and track down the perpetrators.

 

 

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