10 Best Foods to Protect Your Heart and Clear Blocked Arteries

 

Plaque buildup in the arteries can put you at serious risk for stroke and heart attack. Plaque can rupture, causing a heart attack, or it can grow large enough to block blood flow.

 

It isn’t possible to completely eliminate plaque in the arteries, but doctors can shrink it, according to Harvard Health. They address the problem by targeting small, soft plaques, removing the cholesterol inside, and allowing them to shrink—thereby reducing blockage and lowering the risk of rupture.

 

This can be achieved with drugs called statins, but statins come with side effects that make some patients cautious. Statins may cause muscle pain, fuzzy thinking, digestive issues, and, in some cases, even liver damage. For this reason, dietary changes are considered a wise first step to help reduce cholesterol, shrink arterial plaque, and protect the heart from damage. Here are some foods you can add to your diet.

 

1. Asparagus

Because asparagus is rich in vitamins and minerals, it helps lower blood pressure, among other health benefits. A half-cup of asparagus contains 6 percent of the recommended daily allowance of potassium, which is known to help relax blood vessels. This reduces pressure on plaque, making it less likely to rupture.

 

2. Avocado

In a study published in the Journal of the American Heart Association, researchers found that adding avocado to a heart-healthy diet can help reduce “bad” LDL cholesterol. Avocado is also a source of potassium, which helps reduce blood pressure.

 

3. Broccoli

Because it is rich in vitamin K, broccoli helps prevent calcium from damaging the arteries. It is also high in fiber, which helps to lower blood pressure.

 

4. Spinach

Another potassium-rich food, spinach is also a good source of folate and fiber. Together, these nutrients help lower blood pressure as well as homocysteine levels. High homocysteine levels can damage the lining of the arteries and make the blood clot more easily than it should, which can result in blockages.

 

5. Whole Grains

Whole grains are not only tasty but also excellent sources of soluble fiber. Soluble fiber binds to LDL cholesterol, allowing it to pass from the body instead of collecting in the arteries. Whole grains are also good sources of magnesium, which helps regulate blood pressure by dilating blood vessels.

 

6. Turmeric

Turmeric is known for being a potent anti-inflammatory, which can reduce damage to arterial walls. This spice can also help balance homocysteine levels because it is a good source of vitamin B6.

  

7. Olive Oil

Olive oil is an excellent source of the essential fatty acid known as monounsaturated oleic acid, which has been found to help lower LDL cholesterol. In fact, a study published by the American Academy of Neurology found that people who regularly used olive oil had a 41 percent lower risk of stroke compared to those who did not.

 

8. Almonds

With a variety of heart-healthy nutrients, almonds are a smart addition to your diet. They are rich in healthy fats, protein, and fiber, and are also excellent sources of magnesium. These nutrients help lower blood pressure and aid in the prevention of plaque formation.

 

9. Fatty Fish

Fatty fish such as salmon, mackerel, tuna, and herring are rich sources of omega-3 fatty acids. Omega-3s reduce inflammation and may help raise “good” HDL cholesterol. According to the Cleveland Heart Lab, consuming omega-3 fatty acids is also a natural way to lower blood pressure.

 

10. Orange Juice

Researchers have found that drinking two glasses of orange juice per day can significantly reduce blood pressure. Flavonoids found in citrus fruits also help protect arterial walls from damage.

 

After Reading This, You’ll Want to Eat Cucumber Every Day!

 

Cucumbers are one of the most refreshing and hydrating vegetables, especially during hot summer days. Packed with water, nutrients, and electrolytes—yet naturally low in calories—they are among the healthiest foods you can add to your diet.

 

Belonging to the Cucurbitaceae family, alongside melons, squash, and pumpkins, cucumbers were first cultivated on the northern plains of the Himalayas in India. Today, they are widely available and enjoyed all over the world.

 

These crisp veggies are rich in manganese, potassium, copper, vitamin K, and vitamins B and C, making them an excellent way to boost your daily nutrient intake. Even more impressive, cucumbers contain unique polyphenols that may help reduce the risk of chronic diseases.

 

Here are some of the top reasons why cucumbers deserve a regular place in your diet:

 

Delicious taste – Thanks to their refreshing and delicious flavor, cucumbers can be easily added to a variety of salads, juices, and appetizers.

 

Detoxification – With their high water content, cucumbers help dissolve kidney stones and flush out excess waste from the body.

 

Fight diabetes, lower cholesterol, and regulate blood pressure – Cucumbers are rich in potassium, magnesium, and fiber, which lower high blood pressure and stimulate insulin production by pancreatic cells.

 

Improve kidney function – Cucumbers help decrease uric acid levels, thus supporting healthy kidney function.

 

Boost the immunity – Their high levels of vitamins C, B, and A provide energy for the body and strengthen the immune system.

 

Skin health – Cucumbers are abundant in magnesium, silicon, and potassium, which help tighten the skin, smooth the complexion, and improve overall appearance.

 

Moisturize the body – The high water content in cucumbers hydrates the body and keeps the skin moisturized.

 

Improve joint health – The silicon in cucumbers strengthens bones and connective tissues. When combined with carrots, cucumbers also help lower uric acid levels and relieve arthritis pain.

 

Digestion and weight loss – Because they are rich in water and fiber yet low in calories, cucumbers aid digestion and promote weight loss.

 

Hair and nails – Thanks to their high content of silicon and sulfur, cucumbers improve the health of hair and nails while also boosting their growth.

 

Fresh breath and healthy gums – The natural juices in cucumbers refresh and heal the gums. In addition, cucumbers are rich in phytochemicals that destroy bacteria and eliminate bad breath.

 

Prevent skin damage – Cucumbers help regulate skin acidity. When applied directly to sunburned skin, they relieve pain and discomfort.

 

Eliminate dark circles – The anti-inflammatory properties of cucumbers reduce swelling under the eyes and help erase dark circles.

 

Treat hangovers – Cucumbers are rich in vitamin B, electrolytes, and natural sugars, all of which help treat hangovers and soothe headaches.

 

Recipes with Cucumbers

To enjoy all of their amazing health benefits, try these simple recipes:

 

Low-Calorie Cucumber Recipe

Ingredients:

• 2 cups cucumber (finely chopped)

• ½ cup tomatoes

• ¼ cup onion (chopped)

• ¼ cup Greek yogurt

• 1 ½ tsp lime juice

• 1 ½ tsp lemon juice

• 2 tbsp parsley (chopped)

• 1 garlic clove

• 2 chili peppers

• ¼ tsp ground cumin

• ¼ tsp sea salt

Preparation:
Place all ingredients in a bowl and mix well. Let the mixture sit for a while, then serve on toast.

 

“Sassy Water”

This recipe was created by Cynthia Sass, nutrition director at Prevention. It soothes the GI tract, promotes weight loss, and reduces stomach bloating.

Ingredients:

• 1 peeled cucumber, thinly sliced

• 1 lemon, thinly sliced

• 12 spearmint leaves

• 2 liters of water

• 1 tsp grated ginger

 

Directions:
Combine all the ingredients in a pitcher and let the mixture sit overnight. Drink it throughout the next day.

 

Headaches and Fatigue Could Mean Anemia – Here’s How to Fix It Naturally

 

Your body relies on a healthy number of red blood cells to function properly. When that count falls below normal, you may develop a condition known as anemia.

 

Red blood cells play many essential roles, but one of their most important tasks is carrying hemoglobin—a protein that binds oxygen and delivers it throughout your body. According to WebMD, when your red blood cell levels drop too low, your organs don’t receive enough oxygen to perform at their best.

 

As a result, you may experience symptoms such as headaches, fatigue, weakness, or shortness of breath. Anemia is more common than many realize, affecting over 3.5 million people in the United States.

 

While some types of anemia can be managed with natural remedies and lifestyle changes, it’s important to consult a doctor for proper diagnosis and treatment. Addressing anemia early can help restore energy levels, improve overall health, and prevent further complications.

 

1. Eat more iron

One of the simplest ways to treat anemia symptoms is to introduce more high-protein foods into your diet, according to Dr. Axe. Iron-rich foods that will help include beans, vegetables (especially leafy greens), beef, bison and liver. 

2. Reduce stress

According to the National Center for Biotechnical Information, researchers discovered that stress could reduce the production of serum iron, which in turn can cause anemia or trigger anemia symptoms. A simple way to ease symptoms and treat anemia is to reduce stress. That could include practicing meditation, going for walks, exercising, singing and getting more sleep. 

3. Avoid trigger foods

If you have anemia, there are a few foods you should avoid eating. The foods listed could make your symptoms worse, LiveStrong reports. Foods to avoid or reduce if you have anemia include wine, black tea, corn, white rice, white flour and alcohol. 

5. Get more probiotics in your diet

A significant contributor to anemia is poor gut health, Body Ecology notes. If your gut isn't working correctly, you can't fully absorb nutrients. A simple way to fix that problem is to add probiotics to your diet. This includes fermented foods (pickles, miso, tempeh, sauerkraut), greek yogurt and cheese. 

6. Get more vitamin C

One of biggest concerns with anemia is that it lowers your immune system. This makes you more susceptible to illnesses of all kinds. You can help protect your immune system by increasing your intake of vitamin C with a supplement or adding vitamin C rich foods into your diet, notes Mayo Clinic.

10 Warning Signs You’re Not Drinking Enough Water

 

The human body is made up of nearly two-thirds water, which means it cannot survive for more than 72 hours without this vital liquid. Every tissue, cell, and organ in the body depends on water to function properly.

 

Key Benefits of Drinking Water

Water plays an irreplaceable role in maintaining overall health. Some of its most important benefits include:

• Balancing body fluids to support essential processes.

• Regulating body temperature and preventing overheating.

• Flushing out toxins and waste products from the body.

• Supporting digestion and nutrient absorption.

• Helping control calorie intake by promoting a sense of fullness.

• Keeping skin hydrated and youthful-looking.

• Protecting tissues, the spinal cord, and joints.

• Lubricating joints and eyes for better mobility and comfort.

Since so many vital functions depend on water, staying properly hydrated is crucial for maintaining good health. To do this, you should not only drink plenty of fluids but also consume foods with a high water content, such as fruits and vegetables.

 

When the Body Loses More Water Than Usual

Certain situations can cause the body to lose fluids more quickly, increasing the risk of dehydration. These include:

• Diarrhea and vomiting

• Frequent urination

• Intense physical activity

• Excessive sweating

• Health conditions like diabetes

 

Why Dehydration Is Dangerous

Dehydration disrupts the body’s natural balance of electrolytes, making it difficult for organs to function properly. Unfortunately, many people are unaware of the early warning signs and fail to recognize dehydration before it worsens.

 

Recognizing these symptoms in time can help you take action quickly, restore hydration, and prevent serious complications.

 

These are the 10 most prominent dehydration symptoms that you must know: 

1. Brain fog or poor concentration

Apart from causing headaches, dehydration may also impede the function of the brain, so it will negatively affect your mood, memory and decision- making skills. 

A study published in 2013 in Clinical Autonomic Research showed that the lack of water in the body is one of the major reasons for brain fog along with a lack of sleep, fatigue, and prolonged standing. 

Another research published in the British Journal of Nutrition in 2011 proved that it can also cause mood swings. 

In most cases, when the body is water deficient, it causes signs of brain fog, which include difficulties in communicating, thinking and focusing, as well as forgetfulness. 

2. Fatigue and lethargy

The lack of water within the brain will lead to a very low blood pressure and insufficient supply of oxygen throughout the entire body. This is why you will definitely experience some lethargic feelings such as sleepiness and exhaustion. 

If you happen to lack some water in the body, it will have a disadvantageous effects in the transport of the important nutrients to all of the cells. Because of this it will spend some additional energy from the body which will lead to fatigue. 

3. Decreased need for urination and changed urine color

Your body may be dehydrated if you do not feel the need to urinate every few hours. In the case of properly hydrated body, the need to urinate appears around 4-7 times a day. If you do not urinate this frequently, your body will have increased levels of toxins. 

Moreover, the color of the urine changes in the case of dehydration. Namely, if your body is well hydrated, your urine willbe clear and light. Yet, if it lacks water, your urine will dark yellow or amber-colored. 

4. Pain in the joints and muscles

The joints and cartilage are made out of 80% of water. All of this means that if you lack some water in the body, it can be the main cause of having painful joints, because it will increase the friction that happens between the bones. 

You will also experience cramps as well as muscle spasm. 

5. Abrupt food cravings

In numerous cases, we can mistake our thirst with hunger. Namely, we crave for food when our body needs water. Hence, if you suddenly feel the need to eat something, you should first drink a glass of water before you get something to eat. 

Furthermore, in the case of water loss and loss of electrolytes, the body has a great need for a salty food. In these cases, you should consume a sports drink which has sodium, or you can drink the mixture of some fresh lemon juice, a teaspoon of salt and a glass of water. 

Moreover, you can also experience food cravings when the production of glycogen is difficult, so you need to eat some sweet, but also rich in water, fruits, like papaya, berries and watermelon. 

6. Bad breath and dry mouth

If your body lacks water you may experience bad breath, because it will proliferate the bacteria in the oral cavity. Because the water has the function of a lubricator meaning it hydrates the mucus membranes in the throat, is the reason why you will experience dry mouth. 

7. Accelerated heartbeat

The proper body hydration affects your heart rate and performance. Namely, the lack of water in the body leads to more viscous blood and decreases the volume of the plasma, which leads to a circulation of the blood and accelerated heart rate. 

A study published in the Journal of Strength & Conditioning Research in 2014 confirmed this, as the researchers discovered that due to dehydration, there is an average change of the heartbeat of three beats per minute for every 1% change in body weight. 

Despite hypotension, the lack of water in the body can lead to alterations in the electrolytes levels in your body. This accelerates heart palpitations as a result of the extra stress on your body. Moreover, this situation can be the reason for fear, panic and anxiety. 

If you experience these symptoms, you need to sip some water slowly, in order to check if your condition improves. If not, you need to consult your doctor. 

8. Dry skin and lips

Water provides skin elasticity, so if your body is dehydrated, your skin will be dry. Also, you will sweat less if your body lacks water, which will inhibit the elimination of oil built up excess dirt on your skin.
Furthermore, water discards toxins from the body, so if you lack it, it will lead to the appearance of psoriasis, acne and eczema. Another common signs of dehydration are dry and chapped lips. 

9. Constipation and digestive issue 

The water inside the body is also needed by the digestive system too, so, in case of dehydration, you could experience constipation, as the loss of fluids will lead to a hardened stool. The dehydration can be caused also by vomiting and diarrhea, which can lead to indigestion as well as acid reflux, if all of this is not treated at the right time. 

10. Headaches and dizziness

Due to the decreased amount of liquid which surrounds your brain, and it is needed for the protection from mild knocks, you may experience dizziness and migraines. 

Moreover, you may also have headaches, which are caused by the reduced flow of oxygen and blood to the brain, due to dehydration. 

The report published in the Handbook of Clinical Neurology in 2010 also proved that dehydration may lead to severe headaches and migraines. In the case of a headache due to dehydration, a glass of water can be as effective as pills. 

Prevention

Your overall health, the climate and your physical activity are factors which determine the amount of water you need. 

Yet, you should regularly drink plenty of water. Always drink a glass of water at room temperature at the beginning of your day, and a glass of water before each meal. 

Moreover, it is useful to carry a bottle of water with you, in order to have it whenever you need. Also, it would be very beneficial to consume fruits and vegetables rich in water every day. Reduce your alcohol, energy and caffeinated drinks intake. 

In order to prevent dehydration, you should drink increased amounts of water in the case of diarrhea, fever, and vomiting. 

Therefore, what is most important is to note that if you experience rapid or weak pulse, extreme thirst, dizziness or no need to urinate often, you should immediately consult your doctor.

Source: www.healthyfoodhelp.com

 

 

The Real Reason Your Nails Break Easily—and How to Fix It

 

Do your nails constantly split, peel, or break no matter how careful you are? While many people blame weak nails on external factors like nail polish, detergents, or frequent washing, the real culprit might be hidden inside your body — a manganese deficiency.

 

Interestingly, the word manganese comes from the Greek word for magic — and for good reason. This essential mineral plays a powerful role in keeping your body healthy, from strengthening your bones to protecting your cells.

 

Let’s dive deeper into what manganese is, why it’s important, and how you can make sure you’re getting enough.

 

What Is Manganese?

Manganese is a trace mineral that your body needs in small amounts, yet it plays a huge role in your overall health. It has strong antioxidant properties and is essential for:

• Bone development – working with calcium and vitamin D to maintain strong, healthy bones.

• Wound healing – aiding the formation of collagen, which helps repair tissues.

• Metabolism – helping your body process carbohydrates, amino acids, and cholesterol.

• Nerve and brain function – supporting enzymes that protect against oxidative stress.

Without enough manganese, your body struggles to perform these vital functions properly.

 

Signs of Manganese Deficiency

Although true manganese deficiency is rare, low levels can lead to noticeable symptoms. Some of the most common include:

• Weak, brittle, or splitting nails

• Slow wound healing

• Poor bone health (osteoporosis risk)

• Joint pain or stiffness

• Fatigue and low energy

• Impaired blood sugar regulation

If you’re experiencing frequent nail problems along with other signs above, manganese might be a missing piece of the puzzle.

 

How to Prevent Manganese Deficiency

The best way to protect yourself from manganese deficiency is by including manganese-rich foods in your daily diet. Here are some of the best sources:

1. Seafood
   Mussels, clams, and crayfish are excellent sources of manganese. They also provide B vitamins, omega-3 fatty acids, and essential amino acids.

2. Nuts and Seeds
   Hazelnuts, pecans, walnuts, and macadamia nuts are among the richest sources of manganese. They are also packed with fiber, vitamin E, copper, and magnesium.

3. Spinach
   Dark leafy greens are some of the most nutrient-dense foods available. Just one cup of spinach provides more than double the daily recommended intake of vitamin A and over six times the requirement for vitamin K.

4. Whole Grains
   Foods like brown rice, oatmeal, bulgur, quinoa, and millet are not only good sources of manganese but also help lower the risk of type 2 diabetes, heart disease, and certain cancers.

5. Tofu and Tempeh
   Popular vegetarian protein options, tofu and tempeh, offer more than just plant-based protein. They are also rich in manganese, calcium, copper, iron, and omega-3 fatty acids.

6. Legumes
   Beans such as lima beans, chickpeas, white beans, black-eyed peas, and kidney beans are excellent for overall health. They are high in fiber, vitamin C, and magnesium, in addition to manganese.

7. Black Tea
   One of the simplest ways to boost your manganese intake is by drinking a cup of black tea daily. Beyond manganese, black tea also supports heart and bone health.

What the Heck Am I Here to Do

 

There's a question that begins to pester us around our quarter-life crisis, age 25.  If you've been lucky to grab this question sooner, I envy you.

 

What the heck am I here to do?

You begin to hear these words when the plans end. You've graduated from eighteen plus years of schooling and have finished the four year law degree (also known as you 'didn't know what you wanted to do after undergrad' degree).

Now it's you and the world. Face to face…

This has to be one of the most frightening times in a young person's life. You can make the choice to continue following the plan set by societies expectations or choose another path.

 

Walking A Different Path

So you've probably been funneled down a very familiar path–hopping from circle time to a classroom desk. And from a classroom desk to a university lecture hall. All of which have brought you to this moment of truth.

Would this have been your path if you've had a choice in the matter?

Could you picture a bunch of pre-kindergarten kids making the choice of whether or not they wanted to go to school?

Well, once we finish societies plan,  we now get a choice.

 

The Choice That You Get To Make

It's been a blessing growing up in the 21^st  century. Could you imagine life without internet, airplanes, 24-hr food options, and endless opportunity?

Yet, A disempowering belief has been brought alongside of these luxuries:  You  must live your life in accordance with the standards of society.

It's  not your fault  that you've been conditioned this way,  but it is now your responsibility  to consciously decide how you're going to live the rest of your life.

 

Let's Talk About Dharma

So getting back to the initial question,  "What the heck are you here to do?"

In the Bhagavad Gita, possibly the most famous principal book of Hinduism and an inspiration to Gandhi written over 2500 years ago states this Universal Law:

Live Your Dharma.  "It is better to strive in one's own dharma then to succeed in the dharma of another. Nothing is ever lost in following one's dharma, but competition in anothers dharma breeds fear and insecurity" -The Gita

Dharma implies support from within, coming from the Sanskrit word that means "Purpose in life."

In a more personal application, we all have our own dharma, or purpose or reason for being alive.

As Krishna states in the Gita, "following someone else's dharma is dangerous. If you live your life trying to impress others and not fulfilling what you're here to do you'll feel the pain."

Ever feel like you might be  living someone else's life? Possibly the life that has  fed to you by society?

Have you began to  feel the pain  or have you changed course to live your own dharma or purpose?

In order to live this law, you must understand that you have your own unique talent and a unique way of expressing it. There is something that you can do better than any one else in the world.

And, once you realize what this talent is, there is also a unique need in which you can fill.

Here's a way to help you figure out how to rock your own purpose (dharma).

 

Ask Yourself This Question Every Day

If you had all the money and time in the world, what would you do (in service to humanity)?

Allow yourself to dream big.  What lights you up  so much that you'd spend all of your time on it?

For the next 7 days, take 5 minutes each morning  to sit with this question and see where your intuition takes you.

Lastly, let's get reacquainted with Joseph Campbell's timeless wisdom, "We must let go of the life we have planned, so as to accept the one that is waiting for us."

Are you ready to let go and embrace your unique talents and express them to the world?

I sure hope so.

The world is waiting for it.

 

13 Top Foods to Unclog Arteries Naturally

 

Although your heart works tirelessly to pump blood through a network of vessels, many of us are at risk due to today's fast-paced lifestyles and processed diets. The outcome? High cholesterol, plaque accumulation, and an increased risk of heart disease. Maintaining heart health and having clean arteries can be greatly aided by eating specific foods that naturally unclog arteries.

The good news is that you may maintain the health of your arteries without resorting to costly procedures or extreme measures. Your diet has a significant influence on your health, as it can naturally clear your arteries and strengthen your heart.

 

Understanding Arterial Health

What Are Clogged Arteries?

Clogged arteries happen when fatty deposits (plaque) build up, blocking blood flow. This is often caused by high LDL cholesterol, inflammation, or unhealthy habits like smoking and poor diet.

 

Why Keep Arteries Clear?

Blocked arteries increase the risk of heart attacks and strokes. Eating the right foods can help prevent and even reduce plaque buildup, protecting your heart and overall health.

Maintaining a balanced diet with the right foods to unclog arteries naturally can help prevent plaque buildup and support cardiovascular health.

 

The Science Behind Food and Arterial Health

1. Avocados

Avocados are a creamy and versatile food that’s packed with heart-healthy nutrients.

• How It Helps: Contains monounsaturated fats that lower LDL (bad) cholesterol and increase HDL (good) cholesterol. Also rich in potassium, which helps regulate blood pressure.
• Benefits: Reduces plaque buildup, improves arterial elasticity, and supports overall heart health.
• How Much: 1 avocado per day.
• Pro Tip: Add to toast, blend into smoothies, or slice into salads for a nutritious boost.

Including avocados in your daily routine is an easy step to improve your arterial health.

2. Berries (e.g., Blueberries, Strawberries)

Berries are nature’s sweet and tart treat, loaded with antioxidants that support your heart.

• How It Helps: Packed with anthocyanins that combat inflammation and enhance blood vessel function.
• Benefits: Improves arterial elasticity, reduces plaque buildup, and lowers blood pressure.
• How Much: 1 cup per day.
• Pro Tip: Mix into oatmeal, yogurt, or snack on them fresh.

A daily dose of berries is a delicious way to protect your arteries and overall health.

3. Garlic

Garlic is a powerful ingredient with a long history of medicinal use for the heart and blood vessels.

• How It Helps: Rich in allicin, which reduces plaque buildup and lowers blood pressure.
• Benefits: Improves blood flow, reduces arterial stiffness, and supports cardiovascular health.
• How Much: 1-2 cloves daily.
• Pro Tip: Use raw in dressings or lightly cooked in dishes to preserve its benefits.

According to a study from the National Library of Medicine, you can verify that garlic contains allicin, which supports arterial health.

4. Fatty Fish (e.g., Salmon, Mackerel)

Fatty fish is a top source of omega-3 fatty acids, essential for a healthy heart.

• How It Helps: High in omega-3s, which reduce triglycerides and inflammation.
• Benefits: Prevents arterial clogs, improves blood flow, and lowers the risk of heart disease.
• How Much: 2-3 servings per week.
• Pro Tip: Grill or bake to preserve nutrients, and avoid frying for maximum benefits.

Fish is an excellent source of Omega-3 fatty acids.

5. Nuts (e.g., Almonds, Walnuts)

Nuts are a nutrient-dense snack that’s as tasty as it is heart-healthy.

• How It Helps: Contains healthy fats and vitamin E to protect arterial walls.
• Benefits: Lowers cholesterol, reduces inflammation, and supports long-term heart health.
• How Much: 1 ounce daily.
• Pro Tip: Snack on a handful or sprinkle over salads and yogurt for added crunch.

Adding nuts to your diet is a convenient and satisfying way to support heart health. 

6. Olive Oil

Olive oil is a staple of the Mediterranean diet and a powerful ally for your arteries.

• How It Helps: Rich in polyphenols and heart-healthy fats that reduce inflammation.
• Benefits: Improves cholesterol levels, reduces arterial stiffness, and supports vascular health.
• How Much: 1-2 tablespoons per day.
• Pro Tip: Use extra virgin olive oil for the highest antioxidant content.

Switching to olive oil as your primary fat source can make a big difference for your heart.

7. Leafy Greens (e.g., Spinach, Kale)

Leafy greens are nutrient-packed powerhouses for arterial and overall health.

• How It Helps: High in nitrates, which improve blood flow and reduce blood pressure.
• Benefits: Promotes arterial flexibility, reduces plaque formation, and supports circulation.
• How Much: 1-2 cups daily.
• Pro Tip: Add to smoothies, sauté as a side dish, or use as a base for salads.

Including leafy greens in your meals is a simple and versatile way to keep your arteries healthy.

8. Tomatoes

Tomatoes are a delicious and versatile fruit with powerful heart-health benefits.

• How It Helps: Contains lycopene, a potent antioxidant that reduces oxidative stress.
• Benefits: Lowers LDL cholesterol, improves arterial function, and reduces inflammation.
• How Much: 1-2 servings daily.
• Pro Tip: Cooking tomatoes enhances lycopene absorption, so enjoy them in soups or sauces.

Adding tomatoes to your meals is an easy way to boost your heart health.

9. Whole Grains (e.g., Oats, Brown Rice)

Whole grains are fiber-rich staples that are key to maintaining arterial health.

• How It Helps: Fiber lowers cholesterol and improves blood flow by reducing plaque buildup.
• Benefits: Promotes a healthy heart, stabilizes blood sugar, and supports digestion.
• How Much: 3-4 servings daily.
• Pro Tip: Start your day with oatmeal or switch to whole-grain bread and rice.

Grains are a simple swap that can have lasting benefits for your arteries.

10. Turmeric

Turmeric is a golden spice with potent anti-inflammatory properties.

• How It Helps: Curcumin, its active compound, reduces arterial inflammation and oxidative stress.
• Benefits: Prevents plaque buildup, enhances blood vessel function, and supports heart health.
• How Much: 500-1,000 mg daily.
• Pro Tip: Pair turmeric with black pepper to boost absorption.

Incorporating turmeric into your meals is a simple way to enjoy its bold flavor while reaping big benefits for your arteries.

11. Dark Chocolate (70% or Higher Cocoa)

Dark chocolate is a surprising and indulgent treat for your heart.

• How It Helps: Rich in flavonoids, which improve arterial flexibility and reduce blood pressure.
• Benefits: Supports blood flow, lowers inflammation, and protects arterial health.
• How Much: 1 ounce daily.
• Pro Tip: Choose chocolate with at least 70% cocoa for maximum benefits.

Enjoy dark chocolate guilt-free as part of a heart-healthy lifestyle.

12. Citrus Fruits (e.g., Oranges, Lemons)

Citrus fruits are refreshing and packed with essential vitamins for your arteries.

• How It Helps: High in vitamin C, which reduces arterial stiffness and supports collagen production.
• Benefits: Improves blood flow, reduces plaque buildup, and supports overall health.
• How Much: 1-2 servings daily.
• Pro Tip: Add slices to water or enjoy fresh juice for a refreshing boost.

Adding citrus fruits to your diet is an easy way to brighten your day and improve your heart health.

You can also try to consume citrus juices, by preparing your own electrolyte waters.

13. Green Tea

Green tea is a soothing drink with powerful benefits for your arteries.

• How It Helps: Contains catechins, which lower cholesterol and reduce inflammation.
• Benefits: Supports vascular health, improves blood flow, and lowers arterial plaque.
• How Much: 2-3 cups daily.
• Pro Tip: Brew fresh and avoid adding sugar for the best results.

Sipping green tea daily is a simple habit with big heart-health rewards.

Lifestyle Tips to Complement These Foods

• Exercise: Aim for 30 minutes of moderate activity daily to boost circulation.
• Stress Management: Practice mindfulness or yoga to reduce arterial inflammation.
• Hydration: Drink at least 8 glasses of water daily to maintain cardiovascular function.

Combining regular exercise and hydration with foods to unclog arteries naturally is a powerful way to improve cardiovascular health and prevent plaque buildup.

 source: themilliondollarmama

11 Natural Ways to Boost Your Metabolism

 

Have you ever watched the hummingbird effortlessly glide from one blossom to another, its wings a flurry of motion, in those nature documentaries? That small bird's metabolism is so quick that it can keep up with its fast-paced lifestyle. Like the hummingbird, your energy levels and general health are greatly influenced by your metabolism. Although humans are unable to match the hummingbird's pace, there are a number of natural methods to increase your metabolism.

 

Let’s dive into simple yet effective methods to energize your life!

 

Effectively managing your metabolism through diet, exercise, and healthy lifestyle choices can play an important role in creating a caloric deficit, which is essential for weight loss.

 

What is Metabolism?

The biological mechanisms by which your body turns food and liquids into energy, even while you're not moving, to support essential bodily operations like breathing, blood circulation, and cell repair are referred to as metabolism.

Indirect calorimetry, which determines energy expenditure by evaluating carbon dioxide production and oxygen consumption, is used to measure it.

The body consumes more calories to carry out these vital processes when the metabolic rate is higher. Because it increases the quantity of calories your body burns throughout the day, increasing your metabolism can therefore be quite important for weight loss.

 

Alright, let’s get into your guide of 11 Natural Ways to Boost Metabolism. 

 

1. Have A Protein-Rich Diet

Protein isn’t just the building block of muscles; it also gives your metabolism a noticeable lift through the thermic effect of food (TEF).

Digesting protein burns more calories than other foods, effectively increasing your metabolic rate post-consumption.

Aim for lean sources like chicken, turkey, legumes, and quinoa. Experts suggest incorporating at least 1 gram of protein per pound of body weirght throughout the day, to maximize benefits. 

 

2. Consume Spicy Foods

Feeling spicy?

Capsaicin, the compound that gives chili peppers their heat, can also fire up your metabolism.

A study published in the Journal of Nutritional Science and Vitaminology found that consuming red peppers can boost metabolic rate by 23% temporarily.

So, why not add a sprinkle of cayenne to your next dish?

 

3. Drink Green and Oolong Tea

Swap your morning coffee for a cup of green or oolong tea to enjoy a metabolic boost without the jitters.

These teas contain catechins and caffeine, which have been shown to enhance calorie burn and fat oxidation.

Drinking 2-3 cups daily can increase your energy expenditure, as noted in a study from the American Journal of Clinical Nutrition.

 

4. Do HIIT

High Intensity Internal Training -HIIT- does more than improve your fitness; it dramatically enhances your metabolic rate.

Alternating short bursts of intense exercise with periods of rest not only burns calories but also keeps your metabolism elevated long after your workout is over. Start with simple sprints or cycling intervals.

 

5. Pump Iron!

More muscle means a higher resting metabolic rate.

Strength training exercises like squats, push-ups, and weightlifting sessions a few times a week can help build muscle and thus boost metabolism.

Every muscle contraction counts!

 

6. Sleep Better

Never underestimate the power of a good night’s sleep! Poor sleep is linked to a significant reduction in the speed of metabolism. Adults should aim for 7-9 hours of quality sleep per night to maintain optimal metabolic health.

 

7. Have Smaller, More Frequent Meals

The debate is ongoing, but some evidence suggests that eating smaller, frequent meals can help keep your metabolism steady. For some, this means eating every three to four hours to avoid major blood sugar spikes and drops.

 

8. Hydrate

Water is essential for a well-functioning metabolism. Studies show that increasing water intake can lead to increased energy expenditure.

A simple goal is to drink eight 8-ounce glasses of water daily, more if you are active or live in a hot climate.

 

9. Take Iron, Zinc and Selenium

These minerals are crucial for maintaining healthy thyroid function, which regulates metabolism.

Sources include lean meats, seafood, nuts, and seeds.

Be mindful of the signs of deficiency, such as fatigue and slow metabolism.

 

10. Take Vitamin D

 Low levels of Vitamin D have been linked to poor metabolic markers.

Get your daily dose through 15 minutes of sun exposure or from foods like fatty fish and fortified milk.

 

11. Manage Stress

Chronic stress can wreak havoc on your metabolic rate.

Techniques like yoga, meditation, and deep breathing can reduce stress and may help maintain a healthy metabolism.

 

The Bottom Line

We’ve explored natural ways to boost your metabolism, from adjusting your diet to managing stress effectively.

Implementing these strategies can lead to improved energy levels and overall health. Remember, combining several methods will likely yield the best results.

Have you considered which natural method you will try first?

Why not start with one or two of these methods today and see how much more energized you can feel?

 

What Makes a Narcissist Tick After a Breakup?

Although a narcissist may appear self-assured and accomplished, almost everything they do is a defensive strategy meant to stave off thoughts of inadequacy.

These actions intensify during a breakup as the narcissist attempts to increase their self-esteem and avoid feelings of failure and loss.

Understanding what initially drew a narcissist to a relationship is necessary to comprehend what drives them after a breakup.

Narcissists prey on others who possess traits they find admirable or envious of. They look to these individuals to free them from insecurities and to save them from internal conflict.

Of course, these expectations are unrealistic, but when the relationship fails, the narcissist will blame you, seeking vengeance for the feelings of abandonment and emptiness the breakup evokes. 

 

In this article, we’ll explore how a narcissist’s mind works after a breakup, identifying post-breakup behaviors that narcissists commonly engage in and the motivation behind them.

 

20 Things that Make a Narcissist Tick After the Breakup

#1 Rejection

Narcissists hate rejection because it triggers their deep-seated fear that, under their grandiose facade, is an inferior being undeserving of love and affection. 

A narcissist finds any rejection destabilizing and will resort to manipulative tactics and lies to cover up the narcissistic injury. 

The rejected narcissistic spouse may resort to guilt-tripping you into rekindling the relationship, so they can avoid the rejection altogether or start a smear campaign against you, twisting the narrative to make you solely responsible for the breakup.

#2 Loss of Control

When you break up with a narcissist, you remove yourself from their sphere of influence and re-establish yourself as an independent being. 

The needs of a self-centered narcissist no longer dictate your thoughts, actions, moods, and feelings.

For the narcissist, this is hell. They see other people as mere reflections of themselves, so when they lose control over you, it’s like losing control of an arm or a leg. The narcissist is subsequently unbalanced and liable to lash out. 

 

#3 Attention Seeking

Narcissists don’t just crave attention – they rely on it. Without it, their inner insecurities take hold and start to chip away at the grandiose facade. 

When you break up with someone, you withdraw your love and attention. For the narcissist, this is both painful and destructive. 

They will respond by using manipulative tactics to regain that attention. 

They might, for example, spread rumors about you, claiming you cheated on them, or take to social media, posting cryptic updates and emotional quotes about betrayal and heartbreak to gain attention and sympathy. 

By creating drama, the narcissist shifts the focus back to themselves. They don’t care if they hurt you or damage your reputation as long as they remain firmly in the spotlight. 

For the narcissist, attention, even negativity, is better than being ignored.

 

#4 Validation 

Narcissists seek continuous validation because, without it, their grandiose facade starts to collapse, forcing them to face up to their imperfections. 

After a breakup, their fragile ego is already bruised, amplifying their need for validation. They will look to anyone to validate their emotions, reaffirm their self-worth, and use any number of manipulative tactics to achieve their goals.   

For example, a narcissist might play the victim, seeking sympathy and attention from friends and family over the breakup, or try to provoke an emotional reaction from their ex by posting passive-aggressive comments or provocative photos on social media.

In some instances, the narcissist may even try to guilt-trip and love-bomb you back into the relationship to regain control and use you as a source of validation. 

 

#5 Revenge

When a narcissist feels injured or rejected, it triggers a cascade of painful thoughts, emotions, and feelings. To protect their emotional stability, they seek revenge, through which they can project all their distress onto you.

A narcissistic ex might seek revenge by threatening to reveal intimate secrets or photographs. This is a type of revenge porn, which, researchers believe, “fulfills a narcissistic individual’s notion of entitlement, grandiosity, and need for ego reinforcement.” 

Alternatively, they may lie about you or launch a smear campaign to devalue you and ruin your reputation.

These vindictive acts serve the narcissist’s need to feel in control and superior and to retaliate against perceived threats to their ego.

 

#6 Egocentricity 

Narcissists are so convinced of their supremacy that they may refuse to believe you want to break up with them.

As far as they’re concerned, they’re the most desirable partner you could wish for, and they may struggle to understand why you’re no longer fascinated with them. 

A narcissist displaying egocentricity may tell you, “I can’t believe you would even consider leaving me.

I mean, look at me! I’m successful, attractive, and charming. You’re just going through a phase; you’ll soon realize you’ll never find anyone as good as me.”

In their minds, the idea of you rejecting their “perfection” is inconceivable, so they may dismiss your decision to break up as a temporary misunderstanding or emotional turmoil. 

 

#7 Coping Mechanisms

The narcissist relies on strange coping mechanisms, all of which involve discharging their negative feelings onto someone else. 

Instead of self-reflection and emotional regulation, they use projection, (unintentional) gaslighting, and blame-shifting to protect their fragile self-esteem and maintain their superiority. 

This behavior not only avoids accountability but also undermines your feelings and experiences.

 

#8 New Supply

Narcissists don’t have genuine feelings for anyone because they view others as mere extensions of themselves rather than as independent individuals with their own needs and emotions. 

For a narcissist, relationships are primarily about fulfilling their needs for admiration, validation, and control, so once one relationship stops fulfilling that need, they’ll quickly move on to another. 

You might have only broken up on Thursday, but by Sunday, your narcissistic ex will be posting photos of themselves sunbathing next to their new supply!

#9 Lack of Empathy

It’s partly because of a lack of empathy that narcissists can move on so quickly.

They don’t feel any remorse, guilt, or concern for you – they’re completely fixated on protecting their image and maintaining their narcissistic supply. 

If you try to talk to your ex about how you feel after the breakup, they’re likely to be dismissive rather than supportive, saying, “Can we stop talking about this already? I have better things to do.”

Your feelings are inconsequential, so unless you’re prepared to give your ex the attention he craves, you’re better off going with no contact.

 

#10 Resistance to Change

Narcissists expect other people to change to accommodate their needs, but they’re not willing to accept change instigated by someone else. 

If you break up with someone, you change their lives and force them out of their comfort zone. This is especially true of the narcissist who relies on you for attention and validation. 

Suddenly, their narcissistic supply is no longer available, forcing them to find other sources. 

This position is precarious for a narcissist whose entire sense of self depends on external validation. 

 

#11 Re-Establishing Power

Narcissists want to control you even when the relationship’s over; that way, they can continue to use you as a narcissistic supply. 

After a breakup, a narcissist may try to undermine you or provoke feelings of insecurity or jealousy to maintain their power and continue to control your emotions. 

Some narcissists will post photos on social media showing themselves enjoying the company of new prospective partners.

They’ll add captions that mention new romantic prospects and exciting adventures, hoping to trigger jealousy and make you feel like you’re missing out.

 

#12 Projection 

Narcissists can’t reflect on their failings because they refuse to acknowledge they’re any less than perfect. If flaws are brought to their attention, they’ll quickly project them onto someone else, so they can avoid the shame and anxiety associated with those flaws. 

After a breakup, a narcissist may project their faults onto you, blaming you for the relationship’s breakdown, accusing you of cheating, or claiming you were controlling or abusive towards them. 

 

#13 Hoovering 

Hoovering is a manipulative tactic many narcissists employ to seduce an ex back into their orbit so they can continue their toxic cycle of abuse. 

They will flatter you with promises of change and declarations of love, apologize for their past mistakes, and appear committed to making the relationship work. 

As soon as they suck you in, however, they’ll revert to their old behavior patterns, blaming you when conflicts arise and gaslighting you into thinking you’re responsible for all the problems in the relationship. 

 

#14 Inability to Self-Reflect 

Part of the reason narcissists project is because they can’t self-reflect. They can’t process their negative emotions or learn from past mistakes because that would mean confronting their inadequacies. 

Instead, narcissists blame their partners for a breakup and dismiss any criticism as unfounded. 

Once one relationship fails, they’ll quickly move on to the next without considering what went wrong and why. 

As a result, the narcissist is stuck in the same cycle of idealization, devaluation, and discard.

 

#15 Denial 

A narcissist may refuse to accept that the relationship is over and continue behaving as if you’re still love’s young dream. 

When experiencing denial, the narcissist might downplay the seriousness of the situation, accusing you of overreacting to a minor disagreement.

They will continue to reach out with affectionate messages and may even show up uninvited, trying to woo you back with gifts and promises of change.

 

#16 Dismissal of Emotions

Narcissists don’t develop deep feelings for anyone, even if they’ve been in a relationship with them for years.

They see other people as mere conveniences. The moment you stop fulfilling their narcissistic supply, you lose all status in the eyes of the narcissist, becoming worthless and, therefore, easy to discard. 

In this scenario, the narcissist may dismiss your feelings, saying, “You’re being irrational.

I can’t take you seriously when you act like this.” They show no interest in discussing the reasons behind the breakup or acknowledging any pain or hurt they might have caused.

 

#17 Obsession with Image 

Some narcissists, particularly somatic narcissists, are obsessed with image and status and will go to great lengths to make themselves look good, even after a breakup. 

They may play the victim, blaming you for the relationship’s failure and using emotional social media posts to garner sympathy and support from their followers. 

They’ll also lie, exaggerate the truth to make themselves look good, and turn you into the evil villain who sabotages the relationship.   

 

#18 Feeling Threatened 

If you discard the narcissist first, you reject them, casting doubt on their perceived superiority and perfection.

Narcissists need to be the center of attention to maintain their inflated self-esteem and sense of self-worth, so when you break up with them, you deliver a significant blow to their fragile ego. 

For the narcissist, this is a painful narcissistic injury that shatters their carefully crafted illusion of superiority and invincibility. 

The rejection and loss trigger a profound sense of humiliation and vulnerability, which they cannot tolerate. 

To protect their fragile ego, they may resort to extreme measures to avoid facing the reality of the breakup.

 

#19 Seeking Sympathy 

Sympathy is a form of narcissistic supply, and after a breakup, narcissists pursue it passionately.

They may try to get you to pity them because they’re so lost without you, or they’ll try to evoke sympathy from others by making you out to be unstable, unfaithful, or abusive. 

Narcissists either need to be the hero or the victim, and as there are no heroes in a breakup, they’ll play the victim instead. 

Some narcissists will even create sob stories to gain your sympathy, telling you they might lose their job or face bankruptcy, hoping you’ll feel sorry for them and rescue them. 

This tactic is a manipulative way for the narcissist to regain control and keep you emotionally connected, even after the breakup. 

 

#20 Lack of Closure

At the end of a relationship with a narcissist, you’re liable to feel confused and overwhelmed by unanswered questions. Getting some closure would help you to move on, which is precisely why the narcissist will never provide it. 

By withholding closure, the narcissist keeps you emotionally entangled and vulnerable. 

Closure would mean acknowledging the end of the relationship and accepting responsibility for their actions, which goes against the narcissist’s need to see themselves as faultless and superior.

Denying closure also keeps you doubting yourself and questioning the validity of your decision to end the relationship, further reinforcing the narcissist’s power and influence over you.

How Can We Be Safe in Relationships with a Narcissist?

Being in a relationship with someone who has narcissistic traits can be a major challenge. Narcissistic Personality Disorder (NPD) is characterized by an excessive sense of superiority, lack of empathy, and a constant need for praise and validation. A relationship with such an individual can negatively impact our mental and emotional well-being. Therefore, it is essential to understand how to protect ourselves in a relationship with a narcissist.

 

1. Recognize the Signs of Narcissism

The first step to protecting yourself is recognizing the signs of narcissism, such as:

• Manipulation and gaslighting
• Lack of empathy towards others' feelings
• A superior attitude and a belief that they are always right
• Frequent belittling or criticizing of their partner
• Dependency on praise and attention

By understanding these signs, we can be more aware of relationship dynamics that may be harmful.

 

2. Set Clear Boundaries

One of the best ways to protect yourself is by establishing firm boundaries. Clearly state what you can and cannot accept in the relationship. For example:

• Not tolerating abusive or demeaning behavior
• Refusing to provide constant emotional validation
• Having personal space and time for yourself

These boundaries must be enforced firmly, even though a narcissist may try to ignore or manipulate the situation to make you feel guilty.

 

3. Avoid Falling into Gaslighting

Gaslighting is a manipulation technique that makes someone doubt their own reality and perception. People with NPD often use this method to control their partners. If you feel confused or constantly question yourself, keep a record of events to stay grounded in reality.

 

4. Take Care of Your Mental and Emotional Health

A relationship with a narcissist can be emotionally draining. Therefore, it is important to:

• Engage in activities that support mental health, such as meditation, exercise, or enjoyable hobbies
• Talk to trusted friends or family members
• Seek support from a therapist or professional counselor

 

5. Do Not Try to Change Them

One common mistake is trying to change a narcissistic person. Unfortunately, without strong self-awareness and proper therapy, individuals with NPD rarely change. Instead of focusing on changing them, it is better to direct your energy towards maintaining your own well-being and happiness.

 

6. Consider Walking Away

If the relationship has become extremely toxic and is endangering your mental health, consider distancing yourself or even ending the relationship. This may be a difficult decision, but sometimes the only way to truly stay safe is by leaving a harmful relationship.

 

Conclusion

Being in a relationship with a narcissistic person can be a challenging and exhausting experience. However, by recognizing the signs of narcissism, setting boundaries, protecting your mental health, and taking the right steps, we can safeguard ourselves from being trapped in a destructive relationship. Emotional safety and personal well-being should always be the top priority.