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Super food for the Heart

Super food for the heart

Superfood for the Heart

Super food for the Heart


Superfood for the Heart

Super foods support making the heart healthier in many ways. Studies focused on humans have shown that heart disease is practically prevented by regulating/controlling these three factors: cholesterol, smoking, and blood pressure.

That means that two out of three imperative components of a healthy heart depends largely on a healthy diet, along with movement and stress regulation. Let’s talk about foods that are nutritious to the heart and keep it functioning optimistically




Avocados: It is rich in potassium, a nutrient that’s essential to a healthy heart, several studies show that having a high potassium intake is linked to reduced blood pressure, which is a major risk factor for heart attacks, strokes, and kidney failure. Avocados are an excellent source of heart-healthy monounsaturated fats.



Beans: Is a good source of protein, Which is one of the super food for the heart, it contains similar protein as those found in meat, fish, and so on, they have no saturated fats that can cause illness to the body, raise cholesterol levels and increase risk of heart disease, there is a different kind of beans but more advisable to eat the natural one.











Chewing raw garlic, or crush it and let it sit for a few minutes before cooking allows for the formation of allicin, maximizing its potential health benefits. Studies have found that garlic extract can inhibit platelet buildup!, which may reduce the risk of blood clots and stroke as well.


Super food for the Heart

Super food for the Heart








As you are aging, Think of water as one of the food you ought to take every day, you may not drink enough water because you don’t feel as thirsty as you used to, but I tell you, Water is very much needed. Our bodies are mostly water. If you’re chronically dehydrated, just think of what your cells will look like,” says Robin Foroutan, a nutritionist. “You can’t think as clearly, you get tired more easily, you don’t tolerate heat as well.



“People who complain of things like fatigue and mild headaches and constipation most often is because they need to consume more water,” Foroutan says.





Green tea:

Which is full of polyphenols and catechins that serve as antioxidants to prevent cell damage, minimize inflammation, and protect the heart. Green tea has a variety of health benefits, enhances insulin sensitivity to increase fat burns.

Super food for the Heart

Super food for the Heart

Eat more of Seafood:

Like Fish, craps, etc, are more of Omega -3 and this nutrient is vital to maintain muscle as you age, keeping you stable to warding off osteoporosis, boosting your metabolism and protecting your joints, adding strength training to your fitness regime and it offers impressive benefits to everyone.

Super food for the Heart

Super food for the Heart

But, if you don’t exercise, muscle atrophy will happen more rapidly, bringing with it frailty and instability which raises the risk of serious falls and joint pains, gain the nutrients in these super food for the heart along with exercise, it will keep you strong and healthy.





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Simple tips for elderly people to apply at home in Cotonou

Simple healthy tips for elderly people to apply at home

Simple tips for elderly people to apply at home in Cotonou

Simple tips for elderly people to apply at home in Cotonou

Simple healthy tips for elderly people to apply at home

*Simple tips for elderly people to apply at home in Cotonou

Staying healthy is one of the most important things on which aging people can focus on, however, the big part of staying healthy is being comfortable in what you do and where you are. Some of the healthy tips that can be done and that are applicable at home to make a home comfortable to stay are the following.

Remove fall Hazards

Fall is the major cause of senior’s injury, the essential things to do in order to avoid fall is to make the home more free and safe, to reduce the risk of falling and to encourage home safety for seniors

Create an environment which is more open. in case an elderly person is walking, this will be easier to do, rather than using a wheelchair or walking stick, it will be easier to access the doorways.

Keep Emergency numbers handy

It is important to keep emergency numbers close for any emergency reasons, mostly for elderly people, in order to give calls for assistance when necessary.

Review and share important memories

Sometimes share important photos of past memories with loved ones, look through the pictures and talk about it. that will help to refresh and remind you of the happy moments you had in the days.

Often stay safe at home

It might be tempting to welcome someone who is at the door and looks nice but watch out. These are some important things you should note to avoid some unhealthy occurrence from strangers

Install a peephole in the front door to have a picture of who’s standing at the door

It is advisable not to open doors for strangers either the person lives close or abroad while the person is alone, don’t stay indoor with stranger alone,

Place a note of reminder on the wall next to the door saying, do you know this person, if No, you may pass the required information’s at the door post.

Make the bedroom comfortable



You may as well think that danger might not happen in an elderly persons bedroom but is not likely to be true, An Elderly person can come across many possible risk here, To make the bedroom safe, Replace a sagging mattress with a firmer one, it will be much more relaxed, will be more supportive and will not isolate an elder’s rest in any position and remove any weird pictures or sharp objects too from the bedroom.

Ask for house help or House keeper

It can be frightening and painful to see someone you love struggling to care for themselves. Perhaps you’ve noticed that your loved one’s home has become much messier than it used to be, maybe wearing stained or dirty clothes. You can talk to your loved ones who know others who have used home care services to assist you in getting a home care service so as to help in keeping the home clean for them.

Check the home lights

Aging eyes does not always function like before, Elderly ones should avoid darkened areas in their home. it is advisable to remove light bulbs that are already burnt and replace with a functioning bulb so as to lighten the darkened places.

Ensure a safe bathroom

In order to make the bathroom more relaxed and safe for the elderly people, tackle the following issues,

  • In the bathroom put rubber mats to avoid slipping
  • Set the water heater Thermostat to 1200 F no higher to avoid accidental burn
  • Place a bathing chair in the tub, your best choice for a bathing chair should also be one that fits in the bathroom.

Remember, having the comfort of your home is much more important, with the above suggested hints you can help in keeping your home safer to live in.


Some links that might interest you:





Prevention of High blood pressure

Prevention of high blood pressure

Prevention of High blood pressure

Prevention of High blood pressure


High blood pressure is one of the illnesses that is common with adult and aging people

High blood pressure disease (Hypertension)

Hypertension also is known as High blood pressure occurs when your blood pressure increases to unhealthy levels, actually everyone worries but it’s dangerous to worry too much because that leads to high blood pressure which is an unhealthy condition.

Categories which increase the blood components in the body are:

  • Erythrocytosis – Increases red blood cells
  • leukocytosis – Increases white blood cells
  • thrombocytosis or thrombocythemia – Where platelets are involved

Overview of high blood pressure

High blood pressure generally develops over many years, and it affects most people eventually. Fortunately, high blood pressure can be easily detected. And once you know you have high blood pressure, you can work with your doctor to control it.

*Prevention of high blood pressure

Ways to prevent high blood Pressure

High blood pressure can usually be prevented or reduced by eating healthily, maintaining a healthy weight, taking regular exercise, drinking alcohol in moderation, and quitting smoking.

Healthy eating

Reduce the quantity of salt in the food you take each day and eat more of Vegetables and Fruits. Salt increases the rate of blood pressure in the body, the more salt you eat The higher your blood pressure, aim to eat less than 6g (0.2oz) of salt a day, which is about a teaspoonful.

Frequent Exercise

Physical Exercise will help you maintain your blood pressure at a normal level, it is advisable for adults to do at least 2 hours and 30 minutes of intensive exercise each week, such as walking or ride a bicycle for like 30 minutes in a day, five days in the week. There should be one 1 hour of exercise for children and Adolescents.

Reducing your weight

Obesity also contributes and raises the risk of Hypertension, Doctors also measures your body mass index (BMI) to assess if your weight is safer side, If you don’t know your weight and height, you can use CDC’s Assessing your weight website to calculate your BMI waist and hip to determine body fat.

Enough Sleep

Enough sleep is crucial to your overall health both in keeping your heart and your blood vessels healthy, not having enough sleep increases the risk of heart diseases, high blood pressure, stroke, and some blood diseases.

Quit Smoking

Smoking increases blood pressure and puts you at a higher risk of heart attack and stroke disease. If you smoke don’t continue, quitting will lower your risk for heart disease. The doctor can recommend some methods you can apply to help you quit.

Limit Amount of alcohol intake

Consumption of too much Alcohol endangers and exposes you to the detriment of high blood pressure, if it wants to have alcohol, you can have the highest 2 cups of alcohol.


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Taking care of Aging peoples kitchen in Benin Republic

Taking care of Aging people Kitchen

*Taking care of Aging peoples kitchen in Benin Republic

Taking care of Aging peoples kitchen in the Benin Republic


As the stomach is important to the body so also is the kitchen important to the home, in everyday life, the kitchen plays a key role and is most often visited, it is also a place that can make several changes as members of the family ages and skills decline.

Therefore, arrange them carefully by making it spacious and harm-free for elderly ones to access anytime and whenever they feel.

Keep sharp objects at a lower rate in the kitchen, to avoid falling of objects from any angle, if the objects are still in use, cage every object where you would need them.

Aging peoples kitchen

Aging peoples kitchen

Heavy pots and pans are an accident waiting to happen most in people with arthritis or some disease that has to do with muscle loss, it might probably be difficult to lift heavy pots or pans especially if the pan is full of grease, which can easily ignite if spilled,  you can get products that can help like two-handled pans, it is easier for aging people to lift with more stability

Have more unbreakable utensils in the kitchen, Purchase non-breakable or stainless utensils for kitchen use. Some thoughtful When washing or cleaning some breakable utensils, it may easily slip from the hands and drop to the ground once it drops can cause possible damage.

It’s hard to clean broken glass and adding blood to mix would just worsen the situation, to avoid such incident and bondage of hands, buying plates that won’t break or crack if drops off will be better to use.

Dispose of expired food,

these food are more common to cause illness to the body is likely to eating contaminated, spoiled or toxic food, can cause ruining stomach, vomiting, diarrhea, etc. when you notice or have an idea that the food in the refrigerator is rotting or expired, make it a point to remove and dispose of the unwanted product stuffing the fridge.

Kitchen properties should be kept low e.g our Aging parents may no longer be in a position to reach the top cupboards and you don’t want her to mount a step stool to try and reach the top cupboards, to avoid stretching and struggle to get things up there, range kitchen properties where it is frequently used and can easily be reached.

Taking care of Aging peoples kitchen in the Benin Republic

Sometimes hurtful incidents may mistakenly happen in the Kitchens. Fire accidents or slip and fall incidents can happen in the kitchen, therefore aging adults need to be aware of this danger and take precautions to avoid it from occurring by having a floor mat in the kitchen.

Lastly, have a fire extinguisher easily accessible. Make sure your senior knows where the fire extinguisher is and how to use it. If the fire extinguisher is in the back of the lower cupboard, it may be hard for those with limited mobility to access it. Place one or two extinguishers around the kitchen in plain sight to ensure they can reach and remember where it is.


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Importance of Exercise for aging People in Cotonou, Benin Republic

Importance of Exercise for aging People in Cotonou, Benin Republic

Importance of Exercise for aging People in Cotonou, Benin Republic

Importance of Exercise for aging People in Cotonou, Benin Republic


*Importance of Exercise for aging People in Cotonou, Benin Republic

Exercise has been recognized and known as one of the important health tips for both elderly and sick people, being active has been shown to have many health benefits both physically and mentally, it may also help in living a longer life.

Definition of exercise

Exercise is defined as any movement that makes your muscles work and helps calories to be burned from your body, Exercise can be done in any form of activity, e.g Jumping, Walking, Swimming, Jogging, Dancing, etc. Here I will like to lay emphasis on the importance of exercise on aging/Elderly people.

Elderly people exercise should be done on a regular basis, and having it fun and routine will help in the long run, additionally, there are many health benefits that older adults will get from long term exercise. Let’s kick off with the benefits of aging exercise.

   Makes you active and Boosts self-confidence


Elderly Parent doing their Exercise

It promotes self-confidence and temperament, exercise is an enormous relief of stress and hormones created can actually help to mitigate pain, depression or anxiety sensations, on a norm being healthy and feeling good makes you feel more positive & full of strength.

   Helps you to sleep Healthily

Exercise helps in improving sleep, Regular exercise will help you sleep quicker, sleep deeper, and wake up feeling more energetic and refreshed.

   Beneficial to the Brain

With aging exercise, the brain will function broadly in multiple tasks and help prevent memory loss, dementia, and cognitive impairment, exercise also helps in delaying brain disorder.

   Reduces the impact of illness and Chronic disease

In most countries, Fit people who do exercise tend to have improved immune and digestive systems, Good blood pressure and bone density, and a lower risk of Alzheimer’s disease, diabetes, obesity, heart disease, osteoporosis, and certain cancers.

   Loss of weight

Maintaining a healthy weight is a challenge because metabolism naturally slows with age, Exercise helps to increase metabolism and to develop muscle mass, thereby assisting to burn more calories.

   Healthy Joints

Body joints require regular movement to stay healthy and supple, people with arthritis. In particular, can benefit from aerobic programs and reinforce exercise programs.


However, some aging people don’t like exercise, due to the fright of falling down, it’s frustrating to them, disability, or feel too many aches and pain and some might feel am too old to practice exercise.

Here are some other optional preferable

  • Walk with a pet. If you don’t have a dog, you take a volunteer walk or have a voluntary walk-in group and see how much better you feel afterward.
  • Find an exercise buddy, someone you really enjoy his/her company, and try out activities you have never try before, you may find something you love. At worst, you’ve spent time with a good friend.
  • Meet new people at a yoga class
  • Watch favorite movie or Comedy that can make you laugh
  • Take photographs in a natural style
  • Instead of chatting with a friend over coffee, chat while walking, stretching, or strength training.
  • Listen to music or audiobook while lifting weight or get involved in playing a tennis game. With these activities, you can help to keep your body healthy.

Related links

Healthy Tips for heart Conditions

Healthy Tips for Heart Conditions

Healthy Tips for heart Conditions

Healthy Tips for heart Conditions

Healthy tips for blood diseases and related condition's

Man with heart disease

Healthy Tips for heart Conditions

There are many ways in staying healthy with heart Conditions below are some tips for people with heart conditions you can apply.

  • Watch your weight
  • Eat fiber
  • Engage in Hobbies
  • Interval training
  • Avoid Salt
  • Exercise
  • Listen to Music’s
  • Laugh Frequently
  • Eat more of Chocolate
  • Stretch your body most times
  • Recall Numbers
  • Eat Fish with fat’s oil
  • Own a pet
  • Enjoy ride’s
  • Take a stroll/Walk
  • Have sex
  • Do what you enjoy doing
  • Have breakfast
  • Drink green tea
  • Lift weights
  • Brush your teeth
  • Find your happy place

Some important tips

Engage in activities

Such as knitting, sewing, and crocheting can help relieve stress and do you some good. Other relaxing hobbies, such as woodworking, cooking, or completing jigsaw puzzles, may also help lessen your worries and keep you happy.

Aging Well

Elderly People having some Activities

Also Control your weight

Carrying excess weight when you’re living with heart disease makes your heart work harder. That puts more strain on a muscle that’s already diseased and trying to power you through each day. It also places more stress on your joints and may worsen knee or hip pain, which may make exercising painful.

Feel the Music

If you prefer an Afro beats two-step tune, dancing makes for a great heart-healthy workout. Like other forms of aerobic exercise, it raises your heart rate and gets your lungs pumping. It also burns up to 200 calories or more per hour, According to Mayo Clinic.

It is also said that being overweight is also a risk factor to sleep apnea pauses in breathing during sleep that increase the risk for high blood pressure, stroke. So try to keep yourself Fit and enjoy every moment of your life.



Links that may interest you

10 Healthy foods for Aging parents in Cotonou

10 Healthy foods for Aging parents

10 Healthy foods for Aging parents in Cotonou

10 Healthy foods for Aging parents in Cotonou10 Healthy foods for Aging parents

*10 Healthy foods for Aging parents in Cotonou

As one starts aging, the body consistently changes not just in how they look, but also in how they work. The changes start by taking a long time to digest meals, most times you may not drink enough water because you don’t feel as thirsty as you used to. Food may lose some of its taste, so you simply might not be interested in eating.

You might have a hard time chewing, most times, might just not feel like cooking, or you might be tired of eating by yourself. When you start experiencing these signs, the well-oiled machine starts to sputter.

Talk to your family doctor or health care person about any trouble you are having as you try to eat or may seek advice from your family doctor also you can probably come up with a plan that gets you back into eating well.

Nutritious and healthy food for aging people

  1. Beet carrot and apple juice

10 Healthy foods for Aging parents

Healthy foods for Aging parents

Some people may not think that a beet-carrot-apple juice combination sounds good, but it’s good and nutritious, it provides an abundance of health benefits especially for seniors, beets are especially good for brain health also with lots of vitamins.

  1. Banana Smoothie

Banana smoothie is a classic and tasty drink for breakfasts. This banana spice smoothie recipe is good for digestion and for keeping inflammation under control and is belly friendly, the kefir in this smoothie is especially good for seniors due to its high content of vitamin B12.

  1. Tomatoes

Tomatoes is rich in antioxidants, helps aging parents from prostate cancer, and lowers the risk of lung cancer, a research published in a British journal about cancer says, using tomato soup, soda, or having it in your daily meal as one of the ingredients will help keep your body safe.

10 Healthy foods for Aging parents

Healthy foods for Aging parents

  1. Drinking of coffee

Drinking coffee has also been associated with a lower risk of heart disease and type 2 diabetes. It is more advisable to drink coffee without sugar or refined syrups and also avoid too much milk in order to maintain the nutrient value in the coffee.

  1. Fatty fish

Oily fish is rich in unsaturated fats omega-3 fatty acids, which have been shown to minimize inflammation and potentially help reduce the risk of disease, cancer, and arthritis, so it’s also good to have more of it.

  1. Eat seeds and nuts

Aging people like eating nuts especially when they feel like chewing something, Nuts are high in carbohydrates, calcium, magnesium, and full of omega-3s, examples of nuts are almonds, cashews, peanuts, walnuts, which are incredible for heart health. They keep your vision strong even in old age and it fights the development of skin cancer.

  1. Green Vegetables

It has been proved that green Leaves such as Dandelion green leaf, Bitter leaves, Telfairia occidentalis (Ugwu) and other dark green vegetables have are nutritious and friendly to the body, boost the excretory system, and also helps to cleanse the inner system.

  1. Grain foods

Grain food intake is linked to successful aging, helps lower cholesterol, increases blood sugar control, and maintains digestive health also shuttle waste out of the body, foods such as Brown rice, Oatmeal, Whole grain bread, etc.

  1. Consume more of Eggs

Most of the protein in an egg can be found in the egg white, while the yolk contains healthy fats, vitamins, minerals, and antioxidants, egg is a richly nutritious food and good for our health.

  1. Fruits

It is good to eat diverse fruits to benefit all the necessary vitamins that can be gained in order to sustain the body to be healthier, but there are some fruits that are more nutritious for an aging person specifically, such as Apples, Cherries, blueberries, Asparagus, Grapes, Broccoli and many more.

With the above mention diets, our aging parents can enjoy nutritious foods and live a disease-free life, living happier and eliminating all kinds of disease in the body.


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