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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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Anambra again: Gunmen kill family of four in Nnewi

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A man, his wife and two children have been killed in one attack in Nnewi North Local Government Area of Anambra State.

The victims, identified as Ifeanyi Okeke and his family members, were shot dead in their home in the shocking incident.

According to eyewitnesses, the gunmen invaded the Okeke’s residence, shooting and killing Ifeanyi, his wife, and two of their children.

The motive behind the attack is yet to be ascertained, leaving many questions unanswered and sparking widespread fear and anxiety in the community.

The Anambra State Police Command has confirmed the incident and launched an investigation to unravel the circumstances surrounding the killings.

“We are investigating the incident and working to apprehend the perpetrators,” said the Police Public Relations Officer, DSP Tochukwu Ikenga.

The incident has sparked widespread condemnation, with many calling for increased security measures to protect lives and property in the state.

“This is a heinous crime, and we must work together to ensure that those responsible are brought to justice,” a community leader noted.

The community is in shock and mourning, with many residents paying tribute to the victims and expressing sympathy for their loved ones.

“We are shocked and saddened by this incident. We demand increased security measures to protect our lives and property,” said another resident.

 

 

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Gov Ododo: Kogi not under seige

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Governor Usman Ododo of Kogi State has reiterated its unwavering commitment to ensuring the safety and security of lives and property across the state, declaring that it is not paying lip service to the security of its people.

Addressing the media in Lokoja on Friday, the Commissioner for Information and Communications, Kingsley Fanwo, said the administration of Governor Ahmed Ododo has taken concrete steps to deal decisively with insecurity, stressing that the state is not under siege and will not be.

Fanwo acknowledged security concerns in parts of Yagba land, particularly in Yagba West, but assured citizens that the situation is being carefully and silently managed to avoid escalation.

“We are managing the fine line between urgency and the need to tread softly in order not to compound the situation. Government is on top of the matter, and our interventions are guided, targeted, and strategic,” he said.

Fanwo also addressed concerns over alleged threats to some churches in Yagba East, noting that Governor Ododo has ordered thorough investigations to verify the claims.

“Security has not broken down in any part of Kogi and will not break down. We have reached an advanced stage of collaboration with national security structures to neutralise every threat to peace and stability in our state,” he emphasised.

The Commissioner commended local security structures such as the Okun hunters and other grassroots security outfits for their vital role in maintaining peace and order.

“These community-based efforts are critical to our overall strategy, and His Excellency has given the State Security Adviser a marching order to deepen community push-back mechanisms against insecurity,” Fanwo revealed.

He explained that government intelligence has pinpointed the location of certain criminal elements, but cautioned that operational plans are being meticulously executed to avoid collateral damage.

“These criminals are hiding behind innocent Nigerians, many of whom have been kidnapped from Kogi and other states. Our mission is to secure our people without endangering the lives of innocent victims,” he said.

 

 

 

 

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Criminal charges: Lawyers ready to defend Natasha with ‘factual evidence ‘

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The legal team of suspended Kogi Central Senator, Natasha Akpoti-Uduaghan, say they are ready with factil evidence to defend her in court.

The team received a formal summons in the case filed against her by the Federal Government at the Federal Capital Territory High Court last week.

On Friday, May 16, 2025, the Federal Government filed the suit, marked CR/297/25, over alleged defamatory remarks made during a live appearance on Channels Television’s Politics Today on April 3, 2025.

The government accused the senator of “making imputation knowing or having reason to believe that such imputation will harm the reputation of a person”, citing Section 391 of the Penal Code, cap 89, Laws of the Federation, 1990.

Among the witnesses listed to testify during the trial were Senate President, Godswill Akpabio, and a former governor of Kogi State, Yahaya Bello.

Others include Asuquo Ekpenyong, a senator; Sandra Duru; Maya Iliya, investigating police officers; and Abdulhafiz Garba, investigating police officers.

However, in a statement issued Friday night by Dr. Ehiogie West-Idahosa (SAN) on behalf of the legal team, Akpoti-Uduaghan’s lawyers confirmed receipt of the formal summons and pledged to prepare all “factual and statutory defences” available to the lawmaker during trial.

“At about 2:30pm on Friday, May 23, 2025, within the premises of the Federal Capital Territory High Court, Abuja, we received the information filed by the Director of Public Prosecutions, containing three counts alleging that our client, Senator Natasha Akpoti-Uduaghan of Kogi Central, made imputations she had reason to believe would harm the reputation of Senator Godswill Akpabio, President of the 10th Senate,” the statement read.

“We received the said information on her behalf through a letter of authority duly issued and filed in the court’s registry.

“The legal team will fully prepare and present all factual and statutory defences available to our client during the trial.”

 

 

 

 

 

 

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