10 Fruits or Vegetables Per Day to Elongate Life

After examining 95 studies on the ideal amount of recommended daily fruits and vegetables, a group of scientists at Imperial College London concluded that much more than five units a day should be consumed to reduce the likelihood of heart attack, cancer, and premature death. 

Although the recommended daily amount is five pieces, the idea is to consume 800 grams per day, which represents nothing more or nothing less than 10 pieces of fruit or vegetables, each having an average weight of 80 grams, according to study.

In publishing their findings in the International Journal of Epidemiology, researchers reported that if that amount were consumed, nearly 8 million premature deaths could be averted worldwide each year. 

"We wanted to investigate how much fruit and vegetables we need to consume in order to get the most protection against disease and premature death," said Dagfinn Aune, lead researcher.

Which are the best? Apples and pears, citrus fruits, spinach, lettuce, broccoli, cabbage and cauliflower help prevent heart attacks, cardiovascular disease, and premature death. For their part, green apples, spinach or green beans, as well as peppers and carrots, help reduce the risk of cancer.

"Our results suggest that although five pieces of fruit or vegetable a day is not bad, 10 a day is a whole lot better," added Aune. 

The "magic" of fruits and vegetables is that they constitute a good mechanism to "reduce bad cholesterol levels and in turn, increase the strength of blood vessels and immunize the system," said the expert. "This is due to the complex network of nutrients they contain," he said. 

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10 common foods to fight hypertension

You can fight hypertension easily by certain dietary practices. Take a look at some simple foods that can keep a shooting blood pressure at bay.

Grapes:

A rich source of potassium and phosphorus, grapes are an effective remedy for high blood pressure. Potassium, a natural diuretic, makes your kidneys excrete more sodium and relaxes the blood vessels, which help in maintaining blood pressure. 

Banana:

Bananas are a rich source of potassium which helps in lowering blood pressure. Bananas contain potassium, vitamin B6, vitamin C and magnesium. Have it every day to control your blood pressure. 

Raw onions/ onion juice: 

Onions contain Adenosine, a muscle relaxant, which helps in reducing blood pressure. Onions have a positive effect on hypertension patients as they contain Adenosine, a muscle relaxant. You can either consume them raw every day or squeeze out half a tablespoon of its juice and mix it with honey. Have it twice every day for two weeks to see a considerable difference. 

Garlic/ garlic juice:

Garlic helps to reduce blood pressure by diluting the accumulated cholesterol on the walls of arteries and veins, which eases blood flow. Garlic dilutes the accumulated cholesterol that gets deposited on the walls of arteries and veins, eases blood flow and helps reduce blood pressure. Have garlic by smashing and swallowing it, two cloves every day. You may also squeeze out its juice, take a few drops, add them into half a tablespoon of water, and have it twice every day. 

Coconut water:

Coconut water contains nutrients that are helpful in controlling blood pressure. Coconut water contains high level of potassium, along with sodium, calcium, vitamin C and other nutrients that are helpful in controlling blood pressure. 

Watermelon/ watermelon seeds:

Watermelon juice contains Arginine, an amino acid that helps to lower blood pressure considerably. It also reduces blood clotting, providing protection against strokes and some other heart ailments. Watermelon seeds have also been proven to be very effective in controlling hypertension. The seeds contain cucurbotrin, a glucoside, which helps in dilating blood, thereby, reducing blood pressure. 

Coriander leaves:

Coriander leaves contain a wide variety of bioactives which have antimicrobial, antidepressant, anti-inflammatory and anxiety inhibiting properties. It has diuretic effect on the body, reducing blood sugar, cholesterol levels and blood pressure naturally.

Mint leaves:

Mint leaves contain properties that help remove arterial plaque gradually, a significant cause of hypertension.  

Lemon:

Lemon is a very good source of Vitamin C, an ingredient that strengthens capillaries. This in turn makes the heart less vulnerable against hypertension.

Celery:

Celery has an extract called NBP which helps to reduce blood pressure by relaxing artery walls and increasing blood flow. It also has fibre, magnesium and potassium that help regulate the blood pressure.

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How to drink water daily

Just like there are rules to eat, there are rules to drink water too. Here are some you probably didn’t know----

According to Ayurveda (and naturopathy), when you drink water while standing, the water quickly moves down the colon, thereby preventing the nutrients in the water to be absorbed. This can lead to a host of health issues such as arthritis, kidney damage, and guard.

The reason why you should take sips instead of chugging it all down is because of some reasons - Firstly, our saliva is alkaline in nature and water should be given time to mix with saliva so it stabilizes acid in our stomach. Secondly, sipping also soothes your digestive system. Thirdly, taking it in at one go can make your stomach upset.

When you sip water all through the day, you will feel more satisfied and will have fewer cravings. This will prevent you from over-eating. Many times when you feel hungry, it is a sign of thirst. So always sip on some water to see if the hunger pangs persist.

It is best to have water at room temperature as it satisfies your thirst better than cold water. Cold water can shock your senses and kill your digestive juices. In fact, according to Ayurveda, having cold water with meals can turn out to be toxic for your digestion.

If you drink water right before your meal, you will end up filling your stomach with too much water. This will devoid your stomach of enough space to carry out the digestive action. Ayurveda says, your stomach should be filled with 50 per cent food, 25 percent water, and 25 percent should be left empty for the digestive process (as well as juices).

Have two glasses of water as soon as you wake up.

Have a glass of water 20-30 minutes before your meal.

Drink a glass of water before your shower.

Drink a glass of water before bedtime.

Drink a glass of water before and after workouts.

Avoid drinking from a bottle.

Avoid drinking too much at a time.

Have more water when you are ill.

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13 TIPS FOR LOOKING BEAUTIFUL WITHOUT MAKE-UP

Makeup is a wonderful tool, it helps us to highlight our beauty in an amazing way, but it does not mean that it is the only way to look beautiful. Our natural beauty has been somewhat restocked because of it. So once in a while, put it aside and learn to trust your naturalness. These tips will help you potentiate it without the need for makeup.

Moisturize your skin

Not only externally with creams and tonics. Also internally. You have to drink lots of water so your skin can look 100%. Remember that your exterior reflects your inner.

Cold water in the mornings

Make it part of your routine, wash your face every morning with cold water, in addition to helping you wake up will eliminate the tired trace on your face, will reaffirm your skin and will make the blood circulate better in the area.

Perfect eyebrows

The difference between well-defined eyebrows and those made it is abysmal. They are the frame of your face so pay close attention.

A healthy diet

We are what we eat, there is no phrase that explains better that your skin will not look good if you do not eat healthily. It is not enough that you do a detox program for a week, you have to change your eating habits, there is no other.

Healthy and beautiful smile

A cute and sure smile opens doors and melts hearts. I know that going to the dentist is not a very pleasant experience, but you have to do it if you want to keep it healthy and beautiful. It's your best cover letter.

Ideal haircut

Not because a cut or hair dye is fashionable means that it is going to be perfect. You have to take into account the type of face you have to take advantage of your beauty.

Highlight your eyelashes

Mascara is the best tool to make our eyelashes look long and dominant. But this also damages them little by little, prevents them from growing and even accelerating their fall. If you want to have abundant and long lashes you must give them treatments to minimize the damage. A mask of coconut oil or olive oil every night will help them look divine.

Always wear sunscreen

The sunscreen is not only for beach days but for all days of the year. You must protect your skin from UV rays, thus delaying the aging of the skin, spots, and diseases.

Say no to alcohol and drugs

Alcohol dries and damages our skin, making it opaque and therefore subtracting beauty. Stay away from these substances and you will see a real change in it.

Sleep well

The fatigue is immediately reflected in our face if you do not sleep enough the consequences will be noticed for miles and will not allow you to look beautiful.

Repair Your Hair

The sun, water, shampoo, conditioner, dyes and other injuries hurt terribly. You have to take care of it and cope with it a bit more. A shiny and silky hair will definitely make you look much more attractive.

Exfoliate your skin

Give an aid to your skin and remove all those dead cells that prevent your skin from shining. Do it at least twice a week.

Use Sunscreen

Of course, the sunscreen is basic. Do not go anywhere without it. The sun is mostly guilty of photoaging, so unless you want to look older than your true age, avoid having exposure to the sun without applying a minimum SPF 30 blocker.

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Simple hair and make-up hacks to look perfect on a date

Make-Up Hacks

1. Illuminate throughout your date using a highlighter. It is a quick way to make your face appear           slimmer and takes away attention from the wider areas of your cheeks.

2. Maximize your eyelashes to create some elongated drama. Use an eyelash curler and top it up with     2-3 coats of voluminous mascara. To add an edgier look, opt for a dark blue or purple mascara that     will surely steal the limelight

3. Give yourself a flush with the right blush. Choose a formula that looks natural, sheer and is easy to     blend and you will see the difference it will make to your complexion

4. Go bold with a fuchsia shade in pink or a deep red. The important thing to remember is to never         line your lips with a darker lip liner. Make sure your lipstick and lip liner color matches.

Hair tips

1. Make a lasting impression by using simple embellishments or even flowers as hair accessories that     will flaunt your feminine beauty.

2. To add a bit of romance to your open hair, take any one section of your side hair and braid them or     grab more eyeballs using the goddess braid style

3. For a quick fix-me-up, pinch and pull twisted pieces of hair outwards for volume and place against     a crown of head and pin. Repeat these on the opposite side as well.

4. If you're into no fuss and want a flirty look, go in for hair with texture. Spray your hair with a lot of volume boost spray, curl your hair with a long, and comb it after with a brush.

5. You can never go wrong with a stylish ponytail. Pin two bobby pins on you rubber band below           your ponytail. This will keep your ponytail perky and give it an extra lift.

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