2. Up your consumption of dark coloured fruits and vegetables

It cannot be stated enough: A diet that is loaded with fruits and vegetables is going to be your single best protection when it comes to fighting off disease.
When making your selections, always go for the ones that are deepest in colour in color as they will most often contain the higher concentration of antioxidants, which are critical in preventing cancer.

1. Cut back on red meat

If you are a big red meat eater, you may want to rethink you choices. While some red meat in your diet is beneficial to ensure you are getting enough iron and protein. limit yourself to consuming it two or three times a week, and make sure when you do eat it you only eat lean sources.

For the remaining days, get your protein from sources like fish(especially fish rich in omega-3fatty acids), poultry, beans, and low-fat dairy products.

Ingredients to a healthy heart

While it's easy to get caught up in the aesthetic component of creating a good workout and nutritional program, you really must not overlook the importance of exercise and healthy eating when it comes to maintaining good health. Even more important is ensuring you have a healthy heart because cardiovascular disease is rising at an increasing pace.

While there are certain factors you simply cannot control, such as a genetic predisposition to heart disease, there are some you can and should control. The sooner you start taking measures to prevent heart disease, the better you'll fair later in life.

That being said, here are the top ingredients you need to keep you ticker working the way it hould, as we take a look at the eight ingredients to a healthy heart.

Garlic

Worshipped by ancient Egyptians, chewed by Greek Olympian athletes and considered essential for keeping vampires at bay, garlic has been used for thousands of year to treat everything from leprosy to common colds and flue. Garlic helps reduce the risk of heart attack and stroke and it could also help reduce high blood pressure and high cholesterol levels. Recent studies show that people who consume at least one clove a day have a lower risk of stomach or bowel cancer.

Tip

Try having roasted garlic like the good old days;just toss them in the microwave or oven.

Sweet Potato

contain more vitamin E than any other low-fat food and about 50 times more than ordinary white potatoes. They also contain vitamin A, C, B6, iron, potassium and copper.

Tip
Should be stored in a cool, dark and frost free place but never in the fridge.

Broccoli

It is known that broccoli wards off colds, flue and help fight off harmful free redicals which cause cancers and aging. One medium serving of broccoli contains well oner 50% of your daily requiement of vitamin C and about half of your recommended intake of the B vitamin folate.

Tip

Look out for the tender stem broccoli

Super Veggies

You should include lots of fruits and vegetables in your meals daily but vegetables could be included at least once a week.

Onions

They belong to the allium family which means they are rich in powerful sulphur containing compounds that are responsible for pungent odours and also for their many health-promoting effects. It is said that when you include onions in your meals it helps to keep the heart healthy. I also remember, when we were small our grandma used to it cleans the blood as well. In our country all our dishes contain onions but just remember the small red ones are slightly better than the big ones.

sunscreen

Wear sunscreen dailybut if you don't on your face never forget under your eyes. As your skin picks up color, the dark areas seem to fade bcause, they are not getting as tan as the surrounding skin. When you go to the beach apply numerous times during the day. Eventually most won't need concealer and you are protecting it form sun damage.

Luckly there any many effective treatments available for dark circle today. Look for treatments and eye creams containing cucumber, caffine, vitamin C, Red sea weed extract and mild fruit or milk acids.

Cucumber slices have long been used to reduce puffiness and refresh the appearance of skin around the eyes. A sluggish circulation is another causes for Dark circle. Therefor product containing caffine and red sea weed helps stimulate the blood veseles. Vitamin C is one of the most popular ingredients for skin lightening and is extremely effective to combat dark circles as well. While the fuit and milk acids (AHA's) aid in gently exfoliating and lightening the skin around the eyes. Don't compromise on quality when choosing your eye care. Remember the tissue round the eyes are delicate and reflect the first signs of ageing.

Quit smoking

Smoking causes vascular (blood vessel) problems that can not only threaten your life, but also make your blood vessels appear more prominent and bluer beneath the skin.

Reduce salt intake

Excess salt causes the body to retain water in unusual places, and this can result in puffiness under the eyes. Too much salt can also impair your circulation, and cause the blood vessels under the skin to appear bluer.