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Simple food and dieting to prevent heart attack
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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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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Protect yourselves from killers – Alex Barbir tells Nigerians
In the absence of strong will by the government to protect citizens from terrorists and murderers causing mayhem in different parts of the country, a US-based humanitarian worker, Alex Barbir, has insisted that Nigerians should take responsibility for their safety by protecting themselves and their communities.
Babir however denied allegations that his activities and public statements have fueled violence in Nigeria, insisting that his advocacy is focused on protecting vulnerable communities and supporting reconstruction efforts in conflict-affected areas.
Barbir made the remarks during an interview on TVC News, where he addressed concerns about his influence in Plateau and Benue states, as well as broader accusations surrounding his presence in the country.
Responding to claims that his rhetoric may have incited violence, Barbir firmly rejected the accusations, maintaining that he has never encouraged attacks or reprisals.
“I have never once called for anybody to be murdered. I have called for people to be protected,” he said.
He argued that his consistent message has been for authorities to improve security while allowing individuals to defend themselves when under threat.
Barbir also dismissed reports connecting his visit to Plateau State with a reprisal attack that left two people dead, stating that the killings occurred before he arrived.
“They had killed two people before I arrived. So it’s a false narrative to say my presence caused that,” he said.
He described the violence in the region as longstanding, noting that cycles of attack and retaliation predate his involvement.
While acknowledging criticism of his stance, Barbir defended calls for self-protection in areas facing persistent insecurity, arguing that such a position is both reasonable and necessary.
“If the government is failing to protect you, you should protect yourselves from people who would take your life. There’s nothing wrong with that,” he stated.
He stressed that violence in Nigeria affects both Christians and Muslims, and said his advocacy does not exclude any group.
Barbir also rejected allegations that he is advancing foreign interests or political agendas, challenging critics to provide evidence. He said his funding comes from charitable donations, churches, and organisations that support humanitarian causes.
Despite the controversy, Barbir confirmed plans to return to Nigeria to continue reconstruction projects, particularly in Benue and Plateau states, maintaining that his mission is rooted in peacebuilding and support for communities affected by violence.
Born on August 17, 1997, in Lawrenceville, Georgia, Barbir grew up in Cumming alongside his brother, Josh, a physician and US Army Reserve officer. His upbringing, he noted, was shaped by discipline and sports, a background he says informs his humanitarian approach.
His work in Nigeria is closely linked to two organisations: his initiative, Building Zion, and Equipping the Persecuted (ETP), a US-based NGO led by filmmaker Judd Saul. Through these platforms, Barbir has participated in rebuilding communities affected by violence, particularly in Benue State, including the construction of homes, schools, and places of worship.
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UK based Nigerian pastor Michael Oluronbi, his wife sentenced to 55 years for false claims, sexual abuse of church members
A UK based Nigerian pastor, Michael Oluronbi, has been found guilty and sentenced to 34 years in prison for false claims, sexual abuse and rape of several church members in Birmingham. His was also sentenced to 11 years after she was convicted for abating the crimes.
Michael was operating in Birmingham and London and was said to have carried on the criminal acts for nearly 20 years.
Historically, Oluronbi led a breakaway religious group where he exercised total control over his followers, claiming that God instructed him to perform “holy baths” to cleanse members of evil spirits where he used to sexually abuse victims—many of them children.
Using fear and spiritual authority, he carved his victims to believe that the abuse was necessary; promising better grades or protection from demons.
His position made it nearly impossible for victims to speak out. As a trained pharmacist, Oluronbi allegedly used his medical knowledge to hide evidence of his crimes. When victims became pregnant, he arranged or carried out abortions to cover his tracks.
The case finally came to light when a survivor bravely spoke out!
A relative also captured part of his confession on video, providing key evidence before his arrest. In May 2018, Oluronbi was caught at Birmingham Airport attempting to flee to Nigeria with cash and personal items!.
He was convicted of multiple charges, including rape and sexual assault, with evidence suggesting dozens more victims. Shockingly, he showed no remorse, reportedly laughing during the trial.
The judge described him as “arrogant, selfish, and driven by an insatiable appetite.”
His wife, Juliana Oluronbi, was also sentenced to 11 years in prison for aiding his crimes. Both have been placed on the sex offenders register for life.
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Nigeria in a state of war- ACF
The Arewa Consultative Forum (ACF) has declared that Nigeria’s worsening insecurity has escalated into a “state of war,” calling on the Federal Government to urgently reorder national priorities and treat security as the country’s most pressing emergency.
This position was contained in a communiqué issued at the end of the 38th meeting of the ACF Board of Trustees on Wednesday and and signed by its Chairman, Bashir M. Dalhatu.
The meeting, attended by prominent northern leaders, including former top government officials, diplomats and security chiefs, deliberated extensively on the persistent violence across the country, particularly in the northern region.
The forum noted that Nigeria’s security challenges have grown beyond isolated incidents of insurgency, banditry and communal clashes, evolving into widespread violence threatening national stability.
According to the communiqué, insurgency in the North-East, banditry and kidnappings in the North-West and North-Central, as well as farmer-herder conflicts, have combined to create a dangerous situation requiring urgent and decisive action.
“The scale, persistence and human cost of the violence demand a fundamental shift in national priorities,” the forum stated, adding that the crisis should no longer be treated as one of many governance issues but as the overriding national emergency.
The ACF expressed deep concern over the human toll of the crisis, revealing that hundreds of thousands of Nigerians have been killed or displaced in states such as Borno, Plateau, Niger and Kwara, among others. It added that the casualties also include members of the armed forces, including senior officers.
The forum lamented that families have been torn apart, livelihoods destroyed and entire communities traumatized, warning that the long-term social consequences could be devastating.
It further highlighted the economic implications of the insecurity, particularly on agriculture, which remains the backbone of the northern economy.
According to the group, farming activities have been severely disrupted, contributing to food shortages, inflation and the collapse of rural economies.
“Insecurity is now directly undermining Nigeria’s economy. The longer the crisis persists, the more expensive it becomes to fix,” the communiqué stated.
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