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Want To Keep Your Heart And Blood Vessels Young? Science Says You Should Eat More Fish

Want To Keep Your Heart And Blood Vessels Young? Science Says You Should Eat More Fish

One of the most important things to keep in mind if we are concerned with our general health and well-being is how to keep blood vessels healthy. Blood vessels play a crucial role in our body since they are responsible for carrying essential nutrients and oxygen to tissues and organs throughout the body. Familiar ways to keep blood vessels healthy include:

  • eating healthy (food low in sugar, fat, and carbs)
  • staying active (working out at least twice a week)
  • staying away from toxins such as alcohol, cigarettes, drugs, etc.

Assuming you are already familiar with those general rules, there is one more thing you could do to keep blood vessels healthy – eat more fish. A survey reveals that only one-third of Americans eat fish once a week, around half eat fish only sporadically or not at all, and only less than one in five Americans eat fish two times a week, which is consumption advised by the American Heart Association. The reasons for low consumption vary from cooking dilemmas to the risk of being exposed to too many toxins that can be found in some fish.

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How to keep blood vessels healthy with fish

Fish and seafood are rich in vitamin D, selenium, and protein and are low in saturated fat which makes them a necessary ingredient in any diet since they are highly beneficial to our general health. But it is the high concentration of omega-3 fatty acids that makes fish so beneficial to our heart and blood vessels. People who eat fish twice a week are less likely to develop a heart disease by 36 percent according to an analysis of twenty studies conducted by Harvard School of Public Health professors Dariush Mozaffarian and Eric Rimm. Eating fish twice a week means that your body is provided with about 2 grams of omega-3 fatty acids weekly that will help you:

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  • prevent cardiac rhythm disturbances
  • improve blood vessels function
  • control blood pressure and heart rate
  • ease inflammation
  • lower triglycerides

Mozaffarian and Rimm have also showed the benefits of fish intake during pregnancy as it positively influences the development of a baby’s brain and nervous system.

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The benefits of fish consumption in regards to heart and heart vessel health are also supported by the American Heart Association and Dietary Guidelines for Americans.

Yet, it is not advisable to eat just any kind of fish as it is known that some may have high levels of mercury and other harmful contaminants. You should avoid shark, swordfish, king mackerel, or tilefish for this reason, and eat about two portions a week of salmon, herring, shrimp, canned light tuna, salmon, pollock, and catfish instead.

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Ana Erkic

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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