6 Homemade Detox Drinks for Weight Reduction

 

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7 Homemade Detox Drinks for Weight Reduction

These homemade detox drinks for weight loss are a natural way to melt the fat fast. Detoxification removes toxins and helps you reach your weight loss goals in a relatively short period of time. So naturally it’s a good idea to detox your body on a regular basis.

It’s important to note, if you plan on drinking only detoxification drinks for more than a few days, make sure your current health status allows you to change from your normal diet to a detox diet. Before doing any kind of long-term or drastic detox you should consult with a doctor.

With that said, here are 6 homemade detox drinks to help you lose weight:

Tea: Tea is a natural detox drink that expels toxins from your system. Dandelion tea, green tea, peppermint tea, and ginger tea are especially effective in supporting weight loss. Drink 3-5 cups of tea daily to support your weight loss efforts.

Cranberry Juice: Cranberry juice enhances the body’s metabolism, which is essential to converting fats into energy instead of excess weight. Along with eating plenty of fruits and vegetables, drinking cranberry juice is a very effective way to lose weight. Plus, this detox drink also helps clear nicotine and alcohol from your system in just about four days. Drink at least 32 ounces of 100% natural organic cranberry juice every day.

How To Cook Healthy and Stay Lean.

Cabbage Juice: Cabbage is very effective for detoxifying your liver. And because your liver is responsible for the detoxification of your body, it is an essential part of your detox and weight loss plan. If you have a juicer, juice up some cabbage, carrots and pears for a deliciously refreshing detox drink.

Cabbage Broth: For a satisfying hot drink, simmer a head of cabbage along with carrots, onions and a pinch of salt, then strain and drink. You can also add other vegetables to pack more nutrients into this hot detox drink, which is very effective for detoxifying your liver.

Cucumber and Lemon: This might seem like a surprising combination, but the effects of these two ingredients was tested by professional nutritionists and found to be a very effective detox and weight loss drink. All you have to do is use a blender to mix 1 cucumber sliced into tiny pieces and the juice half a lemon. Drink at least 2 times per day. This detox drink boosts your metabolism, which is essential for losing weight quickly, and you’ll notice how it loads you with energy.

Salt Water Cleanse: At the start of your detox, you might want to do a salt water detox to cleanse your digestive system and prepare your body for weight loss. Do this on a day when you have plenty of time to stay home near the bathroom as it will run through your body very quickly. Mix 1 to 2 tablespoons of natural sea salt into one quart of lukewarm water. Do not use table salt; it will not have the same effect. Stir or shake until the salt is dissolved.

Drink and then relax. Most people report a bowel movement within 30 minutes to two hours and several more may follow. Once you have cleansed your system, restore it by eating yogurt to replenish the beneficial bacteria in your digestive tract, drink juice, and eat fresh, soft-cooked and steamed fruits and vegetables.

In addition to these detox drinks, make sure to eat lots of veggies, fruits and whole grain foods that fill you up and give you the best chance for quickly losing weight.

4 Amazing Spices to Burn Belly Fat Fast

 

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4 Amazing Spices to Burn Belly Fat Fast

In this article I would like to talk about 4 powerful spices and herbs that you should add to your diet to help lose belly fat faster.

To lose weight, lose belly fat, gain lean muscle, and improve your overall health, it is obviously very important to make sure you are getting plenty of water daily, plenty of sleep every night, exercising (cardio + weight training), eat several small meals daily, and eat the proper foods. The proper foods in general categories would be fiber, complex carbohydrates, fruits & veggies, protein, and healthy fats. However, to amp up those foods for an even more powerful belly fat burning effect, you should add these 4 herbs and spices a long with some of your foods.

Here are the 4 herbs & spices in no particular order:

1. Ginger: Causes your tissues to use more energy thus burning more calories. Ginger is also good for improving joint functionality, controlling cholesterol, and several other health conditions.

Quick And Easy Recipes Designed With Simple Fat Burning Foods

2. Cinnamon: Mm mm! I do not eat one bowl of oatmeal without adding cinnamon! Studies have shown that cinnamon has a positive effect on your blood sugar level. It also is a great source of fiber and calcium which are highly important in your efforts to lose weight and build muscle. Here is a little tip. Now this may take some getting used to, but, to substitute sugar in your coffee, try adding one teaspoon of cinnamon instead. Your coffee may not have that sweet flavor you were used to, however, cinnamon will remove the bitter taste of plain coffee and you are reducing your sugar intake.

3. Cayenne Pepper: I love cayenne pepper on grilled chicken! Studies have indicated that cayenne pepper (also known as chili pepper, red pepper, or paprika) has the ability to boost your metabolism to burn off fat. It is also proven that cayenne pepper can also help in reducing your appetite. It is recommended to get about 20-30 grams a day for maximum benefits.

4. Ginseng: A powerful substance that can increase energy, boost your metabolism, increase strength, and increase endurance. This substance is highly recommended for people who are overweight and suffer from excessive water weight. Ginseng can also be used as a remedy for several other health conditions such as high blood pressure and so much more.

Add those spices to your current health foods and experience an extra boost in how quickly you can lose belly fat, lose weight, and improve your complete overall health!

I wish you the best of success in getting yourself in better health! Good Luck!

Simple Home Remedies For Getting Slim

 

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#Simple Home Remedies For Getting Slim

Trying to reach your weight loss goals can be challenging. Here are a few home remedies for getting slim that can help speed your weight loss and keep you on track.

A great way to start is with a cleanse. Your body needs to be free of toxins in order to maximize your weight loss goals. The first cleanse you will want to perform is called a salt water flush. Do this on a Saturday or on a day where you will not need to leave the house for several hours.

Mix one tablespoon of sea salt to four cups of semi-warm water. Shake it up well and then drink it all at once. This flush will clean out your entire digestive track and colon very quickly. You may have to eliminate several different times. This flush will remove any plaque and parasites that may be in your system.

Once the salt water flush has been preformed you are ready to start the next phase called the Lemon Detox Diet. This Lemon Detox will not only help you shed pounds very quickly but it also helps clean your body of any toxins. This diet will not only help you lose weight but it will usually increase your energy level.

Here are the rules for the Lemon Detox diet. You are not allowed to eat any food for a period of six to nine days. You must drink at least five to ten glasses of the lemon drink per day and no other forms of liquid. This may sound very strict and hard to achieve but once you start you will be surprised at how easy it is.

Lemon Detox diet

The ingredients for this drink are fresh squeezed lemon juice, cayenne pepper, maple syrup and water. Never use concentrated lemon juice it must be fresh squeezed. The maple syrup must be a grade B and the darker the better. The maple syrup is what your body will be using as your source of energy and keeps you from feeling hungry. The cayenne pepper is what is going to help boost your metabolism and curb your appetite.

Every glass should consist of the following: juice of half a lemon, two tablespoons of grade b maple syrup, a pinch of cayenne pepper and eight ounces of water. Mix all this together and start drinking at least six glasses a day. Whenever hunger sets in, mix another glass of juice and drink it. You will be surprised at how satisfied you will feel. The need to eat food will hardly be there at all!

This diet is not a starvation diet. Your body gets the nutrients and calories it needs from the lemon and the maple syrup. This in not intended to be used a long term solution to weigh loss. These home remedies for getting slim simply gives your mind and body a head start in the right direction.

 

Lose Body Fat in 20 Simple Tips

 

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#Lose Body Fat in 20 Simple Tips

If you are looking for tips to lose body fat fast you have come to the right place.

Do you know the number one mistake that most people make when they want to lose body fat fast?

They don’t spend enough attention on their food choise.

You can spend weeks and months in a fitness centre but if you don’t eat the right things you won’t lose body fat.

In this article I will give you 20 tips how to lose body fat fast.

They are divided in three mayor categories.

– Diet (9 tips)

– Exercises (6 tips)

– Self motivation (4 tips)

Diet tips to lose body fat fast.

I hope you implement these diet tips to lose body fat fast in real life.

However if you follow already a diet you must contact your dietician before you make changes in your existing diet.

1: Take your daily protein intake high.

Proteins are necessary if you want to build muscles.

Do you know the more muscles you have the more fat you burn.

2: Drink at least eight glasses of cold water every day and drink your water from a bottle instead of a glass.

3: Drink two glasses of water before each meal.

This is a little trick you can use to give your stomach a full feeling.

But don’t skip your meals.

4: I bet you eat only three meals per day.

However it is better to eat five or six little but healthy meals through the day.

This way your metabolism will become more active and you will burn fat faster.

5: Green tea is also a good way to lose body fat fast.

Beside burning body fat green teal also helps you to prevent cancer and heart disease.

6: Do not skip your breakfast.

If you eat breakfast you give a sign to your body (brain) that you are active.

This way your metabolism will work harder in order to burn body fat faster.

7: Diets never work! Can you explain this?

There are more diets and weight loss products available then ever but millions of people are stilling struggling with obesity.

A lot of people are following a low calorie diet to lose body fat fast.

Save your time and energy it won’t work.

You will lose muscles but no fat.

8: Another reason why you shouldn’t follow a low calorie diet?

A low calorie diet slows down your metabolic rate.

9: Try find out which foods turn to fat and which foods burn fat.

Exercise tips to lose body fat fast.

Exercises are a great way to lose body fat fast.

Keep in mind that you can’t turn fat into muscles with exercises.

But it will help you to boost your metabolism.

Enjoy the exercise tips to lose body fat fast.

10: Do not hold your breath during exercises.

11: Do lower intensity cardio exercises

12: It is better to jog two times thirty minutes in the morning and in the evening then one hour in the evening.

13: Do spinning.

14:Step aerobic can burn 400 calories in 30 minutes.

15: Running is a very effective way to burn fat fast and you can do it in almost any location.

16: With weight lifting you will reduce the amount of fat in your body and at the same moment you obtain muscles that are lean

Self motivation tips to lose body fat fast.

There is one big difference between successful people and others.

Successful people do know how to motivate themselves.

In the last part of this article I give away four effective tips to lose body fat fast.

Of course you can use this tips in any area of your life.

17: Set up a specific goal. Don’t say to yourself I want to lose body fat. Say within two months I want to have a body fat percentage of 10%.

18: Always write down your goals and read your notes daily.

19: Do not be afraid to reward yourself if you have accomplished a specific goal.

20: The best way to illustrate your progress is to take before and after photos of yourself.

 

Natural Remedies To Get Rid Of Cellulite

 

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#Natural Remedies To Get Rid Of Cellulite

Some natural ways to get rid of cellulite or to reduce the symptoms are massage and herbal soaks. These techniques help increase blood circulation, and reduce the appearance of the cellulite. Improving circulation will in return help the release of toxins and excess fluids from your body. The massage needs to be done vigorously, to deeply work the skin and target the fat collections beneath the skin tissue.

Herbal soaks also help release toxins and increase circulation. You can have a simple herbal soak in your own bathtub. Lemon peel, lavender, and seaweed are useful herbs in combatting the effects of cellulite.

Above we have listed many different methods to help with cellulite treatments. If none of these methods are working for you, then it’s time for you to try the Cellulite Factor Online Training program. This is one of the most completed resource for cellulite treatments based on ancient Chinese remedies and methods discovered thousands years ago. Believe it or not, ancient people have developed an effective way to fight against this chronic disease that they didn’t even know.

The Cellulite Factor Online Training Program

Dr. Charles, a certified chiropractic wellness practitioner, has come up with this method to help those who have tried everything to get rid of their cellulite. The Cellulite Factor educates you about cellulite, and once you have understood where it is coming from, you are better able to attack the problem. He explains every technique thoroughly, providing a psychological explanation to help individuals better understand and believe the effects of the methods he uses.

The Cellulite Factor is an easy and a compatible cellulite treatment method to follow, and with their online training program, everyone can take part. So what are you waiting for? Register for The Cellulite Factor training program today and you will not be disappointed with the new you.

6 Steps to Eliminate Your Cellulite Problem

 

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6 step to eliminate Cellulite

Thеѕе 6 mаin steps рluѕ ѕоmе secondary оnеѕ helped you eliminate cellulite in mеrе 8 weeks.

Here thеу are:

1. Drink additional water! уоu muѕt imagine fatty cellulite tissue, аѕ аѕѕосiаtе accumulation оf toxins, аnd tо gеt rid оf thigh fat fast , аll women juѕt nееdѕ water аnd a lot оf it. At lеаѕt thrее liters оf water еvеrу day. additional ѕhоuld уоu exercise! thеrе iѕn’t аnу оthеr route tо gеt rid оf cellulite оn thighs аt hоmе naturally!

2. Clean уоur liver оf toxins! If уоu nееd to burn fat deposits whiсh givеѕ thе cellulite aspect in уоur skin, уоur liver muѕt operate properly! thе bеѕt wау tо cleanse it, iѕ асtuаllу drinking 2-3 litters water combined with natural lemon juice аnd a couple оf secret ingredients. Yоu ѕhоuldn’t еvеn raise уоurѕеlf thе issue: How to remove cellulite quick аnd naturally аnd if уоur liver iѕ packed with toxins!

3. Eаt foods аnd drinks thаt will mаkе уоur system gеt rid оf fat fast. Thеrе area a good amount оf foods аnd drinks thаt burn оff fat frоm thighs аnd butt аnd dissolve thе lumpy cells. Yоu muѕt аlѕо knоw еxасtlу thе bеѕt wау tо pair thеm ѕо thаt уоu саn rеаllу bе effective!

4. Tаkе great quality supplements! Thеrе area ѕеvеrаl supplements thаt facilitate уоur system fat burning frоm arms, thighs аnd butt. Also, ѕinсе mоѕt оf vegetables аnd fruit offered аvаilаblе оn thе market соntаin 20% frоm thе minerals thеу did twenty years ago, аѕ a result оf thе brand nеw wау agriculture iѕ performed currently, уоu’ll nееd supplements if уоu nееd tо bе guaranteed оnе’ѕ bоdу gеtѕ еnоugh vitamins. A lady whо wаntѕ tо еаt wеll nееdѕ Vitamin B, Ca, Mg аnd a lot antioxidants, ѕресiаllу carotenoids, оn account оf thеу making уоur ѕkin layer elastic. Mоrеоvеr wоuld wiѕh fish оil bесаuѕе it’ѕ a great supply оf Omega 3. So, fоr losing cellulite thе easy wау оnе nееd great quality supplements.

5. Increase blood flow inѕidе thе lumpy ѕkin areas, ѕinсе thеу аrе thе cellulite areas. Thiѕ саn bе simply mаdе bу coffee scrub fоr cellulite аnd tо mаkе thеm a lot mоrе effective, mаkе ѕurе уоu dо thеm daily, аt thе vеrу lеаѕt in thе firѕt month.

6. Thеrе аrе numerous оthеr diffеrеnt actions оnе nееdѕ tо dо fоr receiving a cellulite free body, likе uѕе оf plenty оf raw vegetables еvеrу single day, exercises fоr cellulite, stop consumption оf sugar оr sweets оr аnу оthеr foods thаt accelerate cellulite.

Using these 6 steps I completely banished all my cellulite….and if I could do it, I think that everybody can! Why? Because all I did was following a system that really works, developed by a doctor I really trust, Dr. Charles…

Another great thing about the program is the you get unlimited email support, and they answer all your questions. I also got the Cellulite factor cook-book, the grocery list, a meal plan, the toxins avoidance handbook and a journal where you write all your actions during the program. I also created a post where I copied the table of contents of the Main Book of the Cellulite Factor Program. Click here to read it: Cellulite Factor Program – what you get?

He owns a huge clinic in Indiana, and after he had great results on his patients, he designed a program on how to remove cellulite, easy for every woman to follow in their own home. The name of the Program is Cellulite Factor. Click the link below to find more about this program.

Click here to check the Cellulite Factor Program

Natural Ways To Prevent Cellulite

 

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Natural Ways To Prevent Cellulite

If you have not been targeted by cellulite yet, start working on preventing it NOW.

I think that the best way to stay away from this skin problem is to prevent it from the root. Moreover, if you have had cellulite and have worked hard at reducing its effects, these prevention tips will also help you from suffering from further issues with cellulite. A healthy diet is the key to most bodily problems we deal with. If we can keep our body healthy from the inside, the effects are sure to show on the outside.

Read Full Report Of Cellulite Prevention and Cure.

Eating fruits and vegetables is an easy and inexpensive way to a healthy diet. Low fat foods are also essential, and make sure you have some fiber here and there. Create a regular exercising routine for yourself. This will not only help prevent cellulite, but also help with weight and stress issues. Try not to wear tight underwear, as it reduces blood flow and thus can cause the formation of cellulite.

An Orange A Day Keeps The Cellulite Away

A great cellulite reducing diet involves eating a lot of natural foods and eliminating processed food and unnecessary fats. Some fruits specific to getting proper cellulite treatments are oranges and watermelon. A simple fruit found almost year round, oranges are great to use to fight cellulite. Oranges contain a component known as methoxylated bioflavonoids, which increase blood circulation and in turn can help treat cellulite.

Watermelon contains the antioxidant, lycopene. This also helps improve blood circulation, which is one of the factors that can lead to cellulite production. A delicious and healthy side option on the dinner table is asparagus. It helps release toxins and stimulates blood circulation, helping reduce the effects of cellulite.

Add whole grains and fiber to your diet. Try replacing much of your diet with whole-wheat alternatives. Whole grains contain a number of antioxidants, which can help with the release of toxins. Toxins are consumed on a daily basis and are a main cause of cellulite, by reducing blood circulation and the skin’s elasticity. Drinking lots of water will increase blood circulation and keep your body hydrated and free of impurities. Water is essential to successful cellulite treatment.

10 Top Health Benefits of Maca

 

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Health Benefits of Maca

Although the exact effects of Maca have not been fully discovered, there are some health benefits that are agreed upon for the inclusion of Maca in a person’s diet.

Sexual libido: Maca is perhaps best known for its’ benefits to a person’s sexual libido. By consuming some forms of Maca root, sexual stamina and drive are increased in both men and women leading some people to begin calling Maca “Nature’s Viagra”. Sexual libido is partially controlled by serotonin levels in the body, and by working against the chemical factors that inhibit sexual dysfunction, Maca can improve the energy levels and natural excitement for sexual activity.

Sperm count: The consumption of Maca has also been linked to an increase in sperm count for men, leading to more successful reproduction efforts, because an increase in sperm count typically is reflected in higher rates of impregnation in the partner. A higher sperm count often raises sexual confidence in men, improving conditions in their personal life.

Sperm motility: Maca does more than improve your sperm count, it also increases sperm motility! Motility is the freedom of movement and the ratio of activity versus energy consumption. By adding Maca to your diet, you can increase you sperm motility, which thereby increases your chances of being successful in trying to get pregnant with a partner.

Fertility: For women who consume maca, studies have shown that their ability to reproduce is also benefited. Not only is Maca a way to promote male sperm count and fertility, but it is good for both partners to actively eat Maca to give a better chance at a potential pregnancy.

Bone health: Adding Maca to your diet can also increase bone density and strength, while preventing osteoporosis. Maca, along with many cruciferous vegetables, are rich sources of calcium, which is an integral vitamin for promoting healthy and durable bones.

Antidepressant properties: Maca serves another function as an inhibitor to the anti-depressant induced sexual dysfunction. Maca is shown to improve mood and energy levels, which counteract the common symptoms that come from taking antidepressants, namely a decrease in sexual function and libido.

Homeostasis: Maca is a source of many unique alkaloids and a bevy of vitamin nutrients in higher quantities than are found in many foods. This combination of organic attributes gives Maca “adaptogenic qualities”, meaning that it can positively respond to stress in an organism and promote homeostasis, or balance within the body, without adding any toxic or artificial chemicals.

Energy and endurance: Maca has long been used by Peruvian natives as a way to increase energy and endurance during any task. This comes from its’ high levels of proteins, vitamins, and minerals. Now that Maca is an internationally available product, these same energy and endurance giving qualities can be enjoyed by anyone willing to add Maca to their daily regimen.

Immune system: Adding Maca into a daily diet, even as little as a tablespoon a day can greatly increase the strength of your immune system. One of the most significant aspects of Maca is its’ high level of protein. It has nearly five times more protein per serving than potatoes, and protein is an essential part of a balanced diet. It can boost your immune system, tissue repair, and your energy levels. Improving your immune system is one of the fundamental parts of overall health, so Maca is a wise choice for those who want to avoid the common cold!

Menopause: Maca is a good choice for women who want to balance out their moods and energy levels when going through menopause. Studies have shown that by adding Maca to their diet, women were able to reduce their anxiety and mood swings during menopausal periods. Many people are hesitant to try antidepressants to improve mood and balance, so Maca provides an organic option to alleviate those issues.

Recommended Products:

Foods That Fight Cellulite

 

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Foods That Fight Cellulite

So you’ve taken a long, hard look at yourself in the mirror and you’re gearing up for that long-overdue diet and exercise regime.

But there’s one thing that no amount of ordinary weight loss will get rid of – your cellulite. If you want to eradicate that orange peel effect you’ll have to target it specifically.

This is because cellulite is a sign that your body is polluted. This pollution – which results in a build up of fatty, toxic and water deposits in your skin – is now widely believed to be due largely to the toxic by-products of the food we eat.

The good news is, a growing number of experts agree that cellulite can be significantly reduced by rebalancing the body’s own eco-system by eating certain foods. This will allow the body to detoxify itself more efficiently, help break down these fatty deposits and prevent them developing again.

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Simply by eating correctly you could soon have smoother, sleeker thighs – and save yourself a fortune on dubious cellulite creams.

Food combining – There is some evidence that combining concentrated fats or carbohydrates, such as white bread and pasta, with concentrated protein, such as chicken or fish, at the same meal can slow down the digestion of protein and cause a build up of wastes in the body – and therefore increase cellulite.

A process called conscientious food combining – not eating concentrated proteins and carbohydrates at the same meals – is thought to help keep cellulite at bay. So try to eat breads, potatoes and rice (carbohydrates) with vegetables at some meals and meat, fish or eggs (protein) with vegetables at others.

Eating this way should allow your body to digest food more easily, prevent a build-up of waste in your body – which can lead to cellulite – and give you more energy. Making an effort to chew your food more carefully can also aid digestion and so help your body rid itself of toxins thought to cause cellulite.

Eating more of certain foods such as raw fruit and vegetables, drinking more water and eating less junk and processed foods should also make a significant difference.

Foods to eat more of:

  • Raw foods. Try eating at least half your food raw by snacking on fruit , vegetables and salads.
  • Sweet peppers, tomatoes, cabbage, parsley and citrus fruits are all excellent cellulite fighters as they contain bioflavonoids, which help strengthen capillaries and so prevent the orange peel effect.
  • Whole grain foods, such as brown rice and granary bread.
  • Herb teas.
  • Water.

All these foods help to cleanse your body of the toxins that cause cellulite.

Foods to avoid:

  • Salt. Too much salt upsets the body’s regulation of fluids. Drinking water helps your body to flush out toxins. But too much salt makes your body retain the water you consume – and therefore toxins. All convenience foods – including many tinned and frozen foods.
  • Caffeine, nicotine and alcohol. Try organic tea or coffee instead and have no more than two cups per day. Restrict your alcohol intake to a glass of good wine a night.
  • Saturated, polyunsaturated or monounsaturated fats – particularly heated fats.
  • Dairy and wheat products.
  • Fatty foods such as red meats and full fat dairy products.
  • Refined carbohydrates, such as white flour, bread and rice.

All these foods slow down your body’s ability to expel the toxins the cause cellulite.

 

The Best Diet for Atrial Fibrillation Prevention

 

 

The Best Diet for Atrial Fibrillation Prevention

A heart-healthy diet is key to atrial fibrillation prevention and can help prevent stroke in the long run. Making heart-smart choices isn’t complicated; and your whole body will benefit.

Less salt and more fish top the list of heart-healthy diet strategies that can help prevent atrial fibrillation. And as a bonus, your new way of eating can help prevent stroke and diabetes, not to mention shrink your waistline and improve your cholesterol levels.

Switching to a heart-healthy diet may require a lot of change, but you can incorporate changes slowly. One of the first things to do is keep a food log. You have to aware of how much salt, sugar, and fat you actually eat on a daily basis. So, the first step to a heart-healthy diet is starting a food log to put your intake in black and white.

One benefit of working with a food diary and, if necessary, a dietitian, is that you can identify the highest priority areas in your diet that need to change for atrial fibrillation prevention. Focus on those first. For example, if you find that your diet is extremely high in salt, start by cutting back on salt every day. Then build on that momentum and gradually make the other changes over time.

Eat for A Healthier Heart

Here are some of the diet tips that will help you with your goal of atrial fibrillation prevention:

Eat more fish. Research strongly supports the role that seafood rich in omega-3 fatty acids can play in protecting you against all types of heart disease, including atrial fibrillation, according to Simon.

Limit alcohol intake. Women should have only one alcoholic beverage a day at most, and men should limit themselves to two.

Lower sodium. National daily guidelines for salt are about 1,500 milligrams (mg) a day, but many people — especially those who eat out frequently — may be eating as much as 5,000 mg a day without knowing it. Salt is biggest major concern in atrial fibrillation prevention, because high sodium intake can cause high blood pressure, which can strain or damage the heart.

Here’s how:

Read labels. People are not aware, even in less processed foods, of how quickly salt intake adds up.If you are having a hard time keeping track of your daily intake, use an online food tracker.

Choose reduced-sodium options. This will require some research so you’ll know what foods or condiments are your trouble spots. A classic exchange is using oil and vinegar instead of bottled dressing for salads. Another is to use herbs for flavor instead of salt.

If you have to buy prepackaged foods, make sure that the boxes state “low in sodium” and check nutrition labels to be sure you know how much sodium is in a serving. Your total intake for the day is what you need to keep track of, but choosing lower salt options will help you stay on track.

Rinse. Some canned foods, like beans, can be rinsed and drained, before eating or cooking; the sodium-laden packing liquid drains away.

Cook at home. Make as many meals and snacks as you can at home, starting with whole ingredients, so you have complete control over the salt in your food.

Choose whole foods. The less processed the food, the less likely it is to contain added salt. For example, you should opt for fresh fruit instead of a cookie for a snack, as even sweet treats have salt.

Eat a low-fat diet, and choose healthy fats. In general, you should avoid fatty cuts of meat, saturated fats like butter, and partially hydrogenated fats (which often turn up in processed snack foods). Instead, choose skinless poultry and low-fat dairy products. However, if you enjoy a juicy cut of steak, you don’t have to totally swear off this delight. Just follow these suggestions:

Presentation. Serve a platter of sliced steak so people can choose the amount they want to eat. Studies show that when given the ability to choose their serving size, people naturally seem to select about 3 ounces.

Choose grass-fed. Grass-fed beef has been shown to contain more heart-healthy omega-3 fatty acids than regular beef. But beware, it can be significantly more expensive.

Enjoy it as a treat. It’s fine to indulge in a reasonable portion of a juicy steak once in a while if you eat lean and low-fat for most meals.

Go meat-free at other times. Try to plan several meals a week that are meat-free to balance out your favorites. Experiment with tofu, beans, and meat-replacement options, like meatless burgers.

Limit cholesterol. Eat less than 300 mg of cholesterol a day. One of the sources of cholesterol that people struggle with is cheese. Particularly when moving toward meat-free meals for a heart-healthy diet, many people will initially add cheese to these meals for additional flavor and richness.

Cheese is high in fat and cholesterol so your best bet, if you really love cheese, is to sprinkle your food or salad with a small portion of strongly flavored cheese.

Go whole grain. Opt for whole grains instead of refined white rice or pasta. Simon recommends trying a new whole grain each week. For example, experiment with quinoa, a whole grain that is high in protein, as a side-dish one week and wild rice the next.

Choose antioxidant-rich foods. Eat lots of fresh fruits, especially berries, and veggies. They supply a variety of vitamins, minerals, and antioxidants that can help your body repair the damage that occurs every day inside your body. Otherwise, this damage causes inflammation in your body tissue, which increases the risk for stroke and heart disease. However, antioxidants help reduce this risk and also keep blood vessels free of plaque, which can block them over time.

Cook healthfully. When cooking veggies, grains, and lean meats at home, choose healthy cooking methods. For example, bake, broil, steam, or grill foods instead of frying them in oil or butter.

Size up healthy portions. One of the biggest struggles when switching to a heart-healthy diet is learning healthy portion sizes. Eating the correct serving size helps you to manage your weight, another key to reducing the risk of atrial fibrillation. For example, going back to the question of steak in your diet: a healthy serving of meat is about the size of a deck of cards, but it takes time to get used to that.