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Heart Healthy Food

When It Comes To Your Heart, What You Eat Matters. Follow These Tips For Heart-healthy Eating:

Eat Less Saturated Fats. Cut Back On...

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When it comes to your heart, what you eat matters. Follow these tips for heart-healthy eating:

Eat less saturated fats. Cut back on fatty meats and high-fat dairy products. Limit food like pizza, burgers, and creamy sauces or gravy.

Cut down on sodium (salt). Read the Nutrition Facts label and choose foods that are lower in sodium. Look for the low-sodium or â€œno salt addedâ€ types of canned soups, vegetables, packaged meals, snack foods, and lunch meats.

Get more fiber. Eat vegetables, fruits, beans, and whole grains to add fiber to your diet.

Take this list with you the next time you go food shopping.

Vegetables and Fruits

Eat a variety of vegetables and fruits. Buy vegetables and fruits that are fresh, frozen, canned, or dried.

Fresh vegetables like tomatoes, cabbage, and carrots

Leafy greens for salads, like Romaine lettuce, spinach, and kale

Canned vegetables that are low in sodium

Frozen vegetables without added butter or sauces, like broccoli or cauliflower

Fresh fruits such as apples, oranges, bananas, pears, and peaches

Canned, frozen, or dried fruit without added sugars

Farmers markets are great places to buy vegetables and fruits that are in season. Search for a market near you

Dairy

Look for fat-free or low-fat options.

Fat-free or low-fat (1%) milk

Fat-free or low-fat plain yogurt

Fat-free or low-fat cheese

Fat-free or low-fat cottage cheese

Soymilk with added calcium, vitamin A, and vitamin D

Breads, Cereals, and Other Grains

For products with more than 1 ingredient, make sure whole wheat or another whole grain is listed first in the ingredient list. Look for products that say 100% whole grain.

Whole-grain bread, bagels, English muffins, and tortillas

Whole-grain hot or cold breakfast cereals with no added sugar, like oatmeal or shredded wheat

Whole grains, like brown or wild rice, quinoa, or oats

Whole-wheat or whole-grain pasta and couscous

Protein Foods

Choose a variety of foods with protein.

Seafood: fish and shellfish

Poultry: chicken or turkey breast without skin, lean ground chicken or turkey (at least 93% lean)

Pork: leg, shoulder, or tenderloin

Beef: round, sirloin, tenderloin, or lean ground beef (at least 93% lean)

Beans and peas, like kidney beans, pinto beans, black beans, lima beans, black-eyed peas, garbanzo beans (chickpeas), split peas, and lentils

Eggs

Unsalted nuts and seeds

Nut butters, like almond or peanut butter

Tofu

Fats and Oils

Cut back on saturated fat and look for products with no trans fats. Choose foods with unsaturated fats like seafood, nuts, seeds, avocados, and oils.

Margarine and spreads (soft, tub, or liquid) with no trans fats and less saturated fats than butter

Vegetable oil (canola, corn, olive, peanut, safflower, soybean, or sunflower)

Non-stick cooking spray

Lower-calorie mayonnaise

Salad dressings that are oil based

Avoid coconut, palm kernel, and palm oils, which are all high in saturated fat.

10 Funny Beliefs And Traditions Of Yoruba Tribe

From Why A Pregnant Woman Should Have Safety Pin Attached To Her Dress To Why A Person Shouldn't Drink Coconut Water, Check Out So

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From why a pregnant woman should have safety pin attached to her dress to why a person shouldn't drink coconut water, check out some funny Yoruba beliefs.

Yoruba people

Yoruba is one of the numerous tribes in Nigeria.

This ethnic group, like every other ethnic group, are known for their religious as well as cultural belief and traditions some of which are funny and nothing but just myths and superstitions (if you ask me).

Anyway, here are 10 funny beliefs of Yoruba people

1. Pregnant women must attach safety pin to their clothes

Yorubas believe that it is wrong for a pregnant woman not to attach safety pins to her clothes. That way, she is merely inviting spirits to possess her unborn child.

The safety pin (like the name goes), sort of protects the foetus and keep it safe from the spirit roaming about.

2. It is wrong to play with an umbrella when it isn't raining

A person who plays with an umbrella when it isn't raining is only inviting a non-stop rain on his/her wedding day.

3. Do not whistle at night

When you whistle at night, you're simply calling on snakes and other reptiles into the house.

4. Egret gives white fingers

If you want white fingers, all you need to do is sing a song calling on egrets (leke leke) to give you white fingers.

5. A pregnant woman shouldn't walk under the sun

As believed by the Yorubas, when a pregnant woman walks under the sun (especially around 1 pm), she'll give birth to a disfigured child. So, pregnant women are advised to stay away from the sun.

6. Don't beat a male child with a broom

The Yorubas believe that when you beat a child with a broom, you'll render him impotent.

7. It's bad to drink coconut water

According to their belief, when a person drinks coconut water, the person will become dull.

8. Do not look at a mirror at night

According to the belief of the Yorubas, it is wrong to look at a mirror at night because, instead of seeing your reflection, you'll see a ghost.

9. A piece of thread can magically stop hiccups

This works well with infants, according to their belief. When an infant is experiencing hiccups, just put a piece of thread on the child's head to stop the hiccups.

10. Do not cross over a person and vice versa

If a person crosses over you, your offspring will look like that person except the person crosses over you back.

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