How to Gain Weight Fast and Safely

About two-thirds of people in the US are either overweight or obese.

However, there are also many people with the opposite problem of being too skinny.

This is a concern, as being underweight can be just as bad for your health as being obese.

Additionally, many people who are not clinically underweight still want to gain some muscle.

Whether you’re clinically underweight or simply struggling to gain muscle weight, the main principles are the same.

This article outlines a simple strategy to quickly gain weight — the healthy way.

What Does Underweight Really Mean?

Being underweight is defined as having a body mass index (BMI) below 18.5. This is estimated to be less than the body mass needed to sustain optimal health.

Conversely, over 25 is considered overweight and over 30 is considered obese.

Use this calculatorTrusted Source to see where you fit on the BMI scale.

However, keep in mind that there are many problems with the BMI scale, which only looks at weight and height. It does not take muscle mass into account.

Some people are naturally very skinny but still healthy. Being underweight according to this scale does not necessarily mean that you have a health problem.

Being underweight is about 2–3 times more common among girls and women, compared to men. In the US, 1% of men and 2.4% of women 20 years and older are underweight.

What Are the Health Consequences of Being Underweight?

Obesity is currently one of the world’s biggest health problems.

However, being underweight may be just as bad for your health. According to one study, being underweight was associated with a 140% greater risk of early death in men, and 100% in women.

In comparison, obesity was associated with a 50% greater risk of early death, indicating that being underweight maybe even worse for your health.

Another study found an increased risk of early death in underweight men, but not women, suggesting that being underweight may be worse for men.

Being underweight can also impair your immune function, raise your risk of infections, lead to osteoporosis and fractures and cause fertility problems.

What’s more, people who are underweight are much more likely to get sarcopenia (age-related muscle wasting) and may be at greater risk of dementia.

Several Things Can Cause Someone to Become Underweight

There are several medical conditions that can cause unhealthy weight loss, including:

Eating disorders: This includes anorexia nervosa, a serious mental disorder.

Thyroid problems: Having an overactive thyroid (hyperthyroidism) can boost metabolism and cause unhealthy weight loss.

Celiac disease: The most severe form of gluten intolerance. Most people with celiac disease don’t know that they have it.

Diabetes: Having uncontrolled diabetes (mainly type 1) can lead to severe weight loss.

Cancer: Cancerous tumors often burn large amounts of calories and can cause someone to lose a lot of weight.

Infections: Certain infections can cause someone to become severely underweight. This includes parasites, tuberculosis, and HIV/AIDS.

If you’re underweight, you may want to see a doctor to rule out any serious medical conditions.

This is particularly important if you have recently started losing large amounts of weight without even trying.

Eat More Calories Than Your Body Burns

The most important thing you can do to gain weight is to create a calorie surplus, meaning you eat more calories than your body needs.

You can determine your calorie needs using this calorie calculator.

If you want to gain weight slowly and steadily, aim for 300–500 calories more than you burn each day according to the calculator.

If you want to gain weight fast, aim for around 700–1,000 calories above your maintenance level.

Keep in mind that calorie calculators only provide estimates. Your needs may vary by several hundred calories per day, give or take.

You don’t need to count calories for the rest of your life, but it helps to do it for the first few days or weeks to get a feel for how many calories you’re eating. There are many great tools out there to help you.

Eat Plenty of Protein

The single most important nutrient for gaining healthy weight is protein.

Muscle is made of protein and without it most of those extra calories may end up as body fat.

Studies show that during periods of overfeeding, a high-protein diet causes many of the extra calories to be turned into a muscle.

However, keep in mind that protein is a double-edged sword. It’s also highly filling, which may reduce your hunger and appetite significantly, making it harder to get in enough calories.

If you’re trying to gain weight, aim for 0.7–1 grams of protein per pound of body weight (1.5–2.2 grams of protein per kilogram). You can even go above that if your calorie intake is very high.

High-protein foods include meats, fish, eggs, many dairy products, legumes, nuts, and others. Protein supplements like whey protein can also be useful if you struggle to get enough protein in your diet.

Fill up on Plenty of Carbs and Fat and Eat at Least 3 Times per Day

Many people try restricting either carbs or fat when trying to lose weight.

This is a bad idea if your goal is to gain weight, as it will make it harder to get in enough calories.

Eat plenty of high-carb and high-fat foods if weight gain is a priority for you. It is best to eat plenty of protein, fat, and carbs at each meal.

It is also a bad idea to do intermittent fasting. This is useful for weight loss and health improvement but can make it much harder to eat enough calories to gain weight.

Make sure to eat at least three meals per day and try to add in energy-dense snacks whenever possible.

Eat Energy-Dense Foods and Use Sauces, Spices, and Condiments

Again, it’s very important to eat mostly whole, single-ingredient foods.

The problem is that these foods tend to be more filling than processed junk foods, making it harder to get in enough calories.

Using plenty of spices, sauces and condiments can help with this. The tastier your food is, the easier it is to eat a lot of it.

Also, try to emphasize energy-dense foods as much as possible. These are foods that contain many calories relative to their weight.

Here are some energy-dense foods that are perfect for gaining weight:

Nuts: Almonds, walnuts, macadamia nuts, peanuts, etc.

Dried fruit: Raisins, dates, prunes, and others.

High-fat dairy: Whole milk, full-fat yogurt, cheese, cream.

Fats and oils: Extra virgin olive oil and avocado oil.

Grains: Whole grains like oats and brown rice.

Meat: Chicken, beef, pork, lamb, etc. Choose fattier cuts.

Tubers: Potatoes, sweet potatoes and yams.

Dark chocolate, avocados, peanut butter, coconut milk, granola, trail mixes.

Many of these foods are very filling, and sometimes you may need to force yourself to keep eating even if you feel full.

It may be a good idea to avoid eating a ton of vegetables if gaining weight is a priority for you. It simply leaves less room for energy-dense foods.

Eating whole fruit is fine, but try to emphasize fruit that doesn’t require too much chewing, such as bananas.

If you need more suggestions, consider reading this article on 18 healthy foods to gain weight fast.

Lift Heavy Weights and Improve Your Strength

To make sure that the excess calories go to your muscles instead of just your fat cells, it’s absolutely crucial to lift weights.

Go to a gym and lift 2–4 times per week. Lift heavy and try to increase the weights and volume over time.

If you’re completely out of shape or new to training, consider hiring a qualified personal trainer to help you get started.

You may also want to consult with a doctor if you have skeletal problems or any medical issues.

It’s probably best to take it easy on the cardio for now — focus mostly on the weights.

Doing some cardio is fine to improve fitness and well-being, but don’t do so much that you end up burning all the additional calories you’re eating.

10 More Tips to Gain Weight

Combining a high-calorie intake with heavy strength training are the two most important factors.

That being said, there are several other strategies to gain weight even faster.

Here are 10 more tips to gain weight:

Don’t drink water before meals. This can fill your stomach and make it harder to get in enough calories.

Eat more often. Squeeze in an additional meal or snack whenever you can, such as before bed.

Drink milk. Drinking whole milk to quench thirst is a simple way to get in more high-quality protein and calories.

Try weight gainer shakes. If you’re really struggling then you can try weight gainer shakes. These are very high in protein, carbs, and calories.

Use bigger plates. Definitely use large plates if you’re trying to get in more calories, as smaller plates cause people to automatically eat less.

Add cream to your coffee. This is a simple way to add in more calories.

Take creatine. The muscle building supplement creatine monohydrate can help you gain a few pounds in muscle weight.

Get quality sleep. Sleeping properly is very important for muscle growth.

Eat your protein first and vegetables last. If you have a mix of foods on your plate, eat the calorie-dense and protein-rich foods first. Eat the vegetables last.

Don’t smoke. Smokers tend to weigh less than non-smokers, and quitting smoking often leads to weight gain.

EAT HEALTHY

World No.1 Nutrition Supplement

THE HERBALIFE NUTRITION PREFERRED MEMBER PROGRAM

At Herbalife Nutrition, our commitment to make the world’s best nutrition products is the same as our commitment to helping people reach their goals. That’s why we’re offering Members and customers the opportunity to meet those goals as Herbalife Nutrition Preferred Members!

you will need to fill-out the Herbalife Membership application and agreement

They will need to provide you with some basic information so that you can complete the application process:

During stressful times one of the greatest benefits of regular exercise is its ability to make everyday life a little easier.

Our nutritional programs have helped over 80 million people lose weight in over 94 countries around the world so we know we can help you too.

APPLY ONLINE

Preferred Customer – is a person, who is registered as a Herbalife Distributor. Being registered as a distributor does not oblige the person to in reality distribute. It only signifies that the person is registered on the Herbalife computer database and so is qualified to receive a 25% and 35% discount on all purchases. 

In the next step, you will be asked two (2) important questions during the signup process:

As a fresh Distributor, you will receive all the information that you require in order to get a great start off: 

Then complete the Sponsor Information

Please select your Country of Residence* and Language

Enter Sponsor's Herbalife ID Number:   →     W2003069

First 3 letters of Sponsor's Last Name:  →     PRA

APPLY ONLINE

Weight Management: Search to End Results Step by step Process

Step 1

Apply Online as a Preferred Member 

Step 2

Choose The Products For Basic 

Search by SKU

1. SKU 4809 - 1: Ultimate program French Vanilla 1 Kit
2. SKU 0194 - 2: Personalized Protein Powder 12.7 Oz.
3. SKU 0366 - 2: Protein Bar Deluxe: Citrus Lemon 14 Bars per Box
4. SKU 0364 - 2: Protein Bar Deluxe: Vanilla Almond 14 Bars per Box

Use the Products as per the label 

Step 3

Personalized Program for Weight Management  

WEIGHT LOSS

Delivers proper protein, but with fewer calories to promote weight and fat loss when coupled with an appropriate exercise program. This option replaces two meals per day with a Herbalife Nutrition Formula 1 shake.

MAINTENANCE

Delivers proper protein and calories to help you maintain your weight when coupled with an appropriate exercise program. This option replaces one meal per day (breakfast) with a HerbalifeNutrition Formula 1 shake.

WEIGHT GAIN

Supplement the Daily Nutrition Plan with additional Herbalife Nutrition Formula 1 shakes, up to a total of three shakes per day.

Add 2 TBSP of Personalized Protein Powder

to each shake.

Step 4

Feel Free Contact at any time at Instagram messenger: @fiteasyno1 & https://www.instagram.com/fiteasyno1/

APPLY ONLINE

7 Impressive Ways Vitamin C Benefits Your Body

Vitamin C is an essential vitamin, meaning your body can’t produce it. Yet, it has many roles and has been linked to impressive health benefits.

It’s water-soluble and found in many fruits and vegetables, including oranges, strawberries, kiwi fruit, bell peppers, broccoli, kale, and spinach.

The recommended daily intake for vitamin C is 75 mg for women and 90 mg for men.

While it’s commonly advised to get your vitamin C intake from foods, many people turn to supplements to meet their needs.

Here are 7 scientifically-proven benefits of taking a vitamin C supplement.

1. May reduce your risk of chronic disease

Vitamin C is a powerful antioxidant that can strengthen your body’s natural defenses.

Antioxidants are molecules that boost the immune system. They do so by protecting cells from harmful molecules called free radicals.

When free radicals accumulate, they can promote a state known as oxidative stress, which has been linked to many chronic diseases.

Studies show that consuming more vitamin C can increase your blood antioxidant levels by up to 30%. This helps the body’s natural defenses fight inflammation.

2. May help manage high blood pressure

Approximately one-third of American adults have high blood pressure.

High blood pressure puts you at risk of heart disease, the leading cause of death globally.

Studies have shown that vitamin C may help lower blood pressure in both those with and without high blood pressure.

An animal study found that taking a vitamin C supplement helped relax the blood vessels that carry blood from the heart, which helped reduce blood pressure levels.

Moreover, an analysis of 29 human studies found that taking a vitamin C supplement reduced systolic blood pressure (the upper value) by 3.8 mmHg and diastolic blood pressure (the lower value) by 1.5 mmHg, on average, in healthy adults.

In adults with high blood pressure, vitamin C supplements reduced systolic blood pressure by 4.9 mmHg and diastolic blood pressure by 1.7 mmHg, on average.

While these results are promising, it’s not clear whether the effects on blood pressure are long term. Moreover, people with high blood pressure should not rely on vitamin C alone for treatment.

3. May lower your risk of heart disease

Heart disease is the leading cause of death worldwide.

Many factors increase the risk of heart disease, including high blood pressure, high triglyceride or LDL (bad) cholesterol levels, and low levels of HDL (good) cholesterol.

Vitamin C may help reduce these risk factors, which may reduce heart disease risk.

For example, an analysis of 9 studies with a combined 293,172 participants found that after 10 years, people who took at least 700 mg of vitamin C daily had a 25% lower risk of heart disease than those who did not take a vitamin C supplement.

Interestingly, another analysis of 15 studies found that consuming vitamin C from foods — not supplements — was linked to a lower risk of heart disease.

However, scientists were unsure whether people who consumed vitamin-C-rich foods also followed a healthier lifestyle than people who took a supplement. Thus, it remains unclear whether the differences were due to vitamin C or other aspects of their diet.

Another analysis of 13 studies looked at the effects of taking at least 500 mg of vitamin C daily on risk factors for heart disease, such as blood cholesterol and triglyceride levels.

The analysis found that taking a vitamin C supplement significantly reduced LDL (bad) cholesterol by approximately 7.9 mg/dL and blood triglycerides by 20.1 mg/dL.

In short, it seems that taking or consuming at least 500 mg of vitamin C daily may reduce the risk of heart disease. However, if you already consume a vitamin-C-rich diet, then supplements may not provide additional heart health benefits.

4. May reduce blood uric acid levels and help prevent gout attacks

Gout is a type of arthritis that affects approximately 4% of American adults.

It’s incredibly painful and involves inflammation of the joints, especially those of the big toes. People with gout experience swelling and sudden, severe attacks of pain.

Gout symptoms appear when there is too much uric acid in the blood. Uric acid is a waste product produced by the body. At high levels, it may crystallize and deposit in the joints.

Interestingly, several studies have shown that vitamin C may help reduce uric acid in the blood and, as a result, protect against gout attacks.

For example, a study including 1,387 men found that those who consumed the most vitamin C had significantly lower blood levels of uric acid than those who consumed the least.

Another study followed 46,994 healthy men over 20 years to determine whether vitamin C intake was linked to developing gout. It found that people who took a vitamin C supplement had a 44% lower gout risk.

Additionally, an analysis of 13 studies found that taking a vitamin C supplement over 30 days significantly reduced blood uric acid, compared with placebo.

While there appears to be a strong link between vitamin C intake and uric acid levels, more studies on the effects of vitamin C on gout are needed.

5. Helps prevent iron deficiency

Iron is an important nutrient that has a variety of functions in the body. It’s essential for making red blood cells and transporting oxygen throughout the body.

Vitamin C supplements can help improve the absorption of iron from the diet. Vitamin C assists in converting iron that is poorly absorbed, such as plant-based sources of iron, into a form that is easier to absorb.

This is especially useful for people on a meat-free diet, as meat is a major source of iron.

In fact, simply consuming 100 mg of vitamin C may improve iron absorption by 67%.

As a result, vitamin C may help reduce the risk of anemia among people prone to iron deficiency.

In one study, 65 children with mild iron deficiency anemia were given a vitamin C supplement. Researchers found that the supplement alone helped control their anemia.

If you have low iron levels, consuming more vitamin-C-rich foods or taking a vitamin C supplement may help improve your blood iron levels.

6. Boosts immunity

One of the main reasons people take vitamin C supplements is to boost their immunity, as vitamin C is involved in many parts of the immune system.

First, vitamin C helps encourage the production of white blood cells known as lymphocytes and phagocytes, which help protect the body against infection.

Second, vitamin C helps these white blood cells function more effectively while protecting them from damage by potentially harmful molecules, such as free radicals.

Third, vitamin C is an essential part of the skin’s defense system. It’s actively transported to the skin, where it can act as an antioxidant and help strengthen the skin’s barriers.

Studies have also shown that taking vitamin C may shorten wound healing time.

What’s more, low vitamin C levels have been linked to poor health outcomes.

For example, people who have pneumonia tend to have lower vitamin C levels, and vitamin C supplements have been shown to shorten the recovery time.

7. Protects your memory and thinking as you age

Dementia is a broad term used to describe symptoms of poor thinking and memory.

It affects over 35 million people worldwide and typically occurs among older adults.

Studies suggest that oxidative stress and inflammation near the brain, spine, and nerves (altogether known as the central nervous system) can increase the risk of dementia.

Vitamin C is a strong antioxidant. Low levels of this vitamin have been linked to an impaired ability to think and remember.

Moreover, several studies have shown that people with dementia may have lower blood levels of vitamin C.

Furthermore, high vitamin C intake from food or supplements has been shown to have a protective effect on thinking and memory as you age.

Vitamin C supplements may aid against conditions like dementia if you don’t get enough vitamin C from your diet. However, additional human studies are needed to understand the effects of vitamin C supplements on nervous system health

Unproven claims about vitamin C

While vitamin C has many scientifically proven benefits, it also has many unfounded claims supported by either weak evidence or no evidence at all.

Here are some unproven claims about vitamin C:

• Prevents the common cold. While vitamin C appears to reduce the severity of colds and recovery time by 8% in adults and 14% in children, it does not prevent them.
• Reduces cancer risk. A handful of studies have linked vitamin C intake to a lower risk of several cancers. However, most studies have found that vitamin C does not affect the risk of developing cancer.
• Protects against eye disease. Vitamin C has been linked to reduced risks of eye diseases like cataracts and age-related macular degeneration. However, vitamin C supplements have no effect or may even cause harm.
• May treat lead toxicity. Although people with lead toxicity appear to have low vitamin C levels, there is no strong evidence from human studies that show vitamin C can treat lead toxicity.

EAT HEALTHY

World No.1 Nutrition Supplement

THE HERBALIFE NUTRITION PREFERRED MEMBER PROGRAM

At Herbalife Nutrition, our commitment to make the world’s best nutrition products is the same as our commitment to helping people reach their goals. That’s why we’re offering Members and customers the opportunity to meet those goals as Herbalife Nutrition Preferred Members!

you will need to fill-out the Herbalife Membership application and agreement

They will need to provide you with some basic information so that you can complete the application process:

During stressful times one of the greatest benefits of regular exercise is its ability to make everyday life a little easier.

Our nutritional programs have helped over 80 million people lose weight in over 94 countries around the world so we know we can help you too.

APPLY ONLINE

Preferred Customer – is a person, who is registered as a Herbalife Distributor. Being registered as a distributor does not oblige the person to in reality distribute. It only signifies that the person is registered on the Herbalife computer database and so is qualified to receive a 25% and 35% discount on all purchases. 

In the next step, you will be asked two (2) important questions during the signup process:

As a fresh Distributor, you will receive all the information that you require in order to get a great start off: 

Then complete the Sponsor Information

Please select your Country of Residence* and Language

Enter Sponsor's Herbalife ID Number:   →     W2003069

First 3 letters of Sponsor's Last Name:  →     PRA

APPLY ONLINE

Weight Management: Search to End Results Step by step Process

Step 1

Apply Online as a Preferred Member 

Step 2

Choose The Products For Basic 

Search by SKU

1. SKU 4809 - 1: Ultimate program French Vanilla 1 Kit
2. SKU 0194 - 2: Personalized Protein Powder 12.7 Oz.
3. SKU 0366 - 2: Protein Bar Deluxe: Citrus Lemon 14 Bars per Box
4. SKU 0364 - 2: Protein Bar Deluxe: Vanilla Almond 14 Bars per Box

Use the Products as per the label 

Step 3

Personalized Program for Weight Management  

WEIGHT LOSS

Delivers proper protein, but with fewer calories to promote weight and fat loss when coupled with an appropriate exercise program. This option replaces two meals per day with a Herbalife Nutrition Formula 1 shake.

MAINTENANCE

Delivers proper protein and calories to help you maintain your weight when coupled with an appropriate exercise program. This option replaces one meal per day (breakfast) with a HerbalifeNutrition Formula 1 shake.

WEIGHT GAIN

Supplement the Daily Nutrition Plan with additional Herbalife Nutrition Formula 1 shakes, up to a total of three shakes per day.

Add 2 TBSP of Personalized Protein Powder

to each shake.

Step 4

Feel Free Contact at any time at Instagram messenger: @fiteasyno1 & https://www.instagram.com/fiteasyno1/

APPLY ONLINE

What are the best foods for heart health?

Heart disease is still the number one killer in the United States. In this Spotlight, we outline 16 foods that, when consumed as part of a well-rounded diet, might help to keep your heart healthy.

How can you improve your heart health with food?

There are many things you can do to help keep your heart healthy and disease-free.

You can schedule an annual checkup, exercise daily, quit smoking, or take steps to reduce the level of stress in your life.

All of these things can have a positive effect on heart health. But, one of the simplest lifestyle changes that will benefit your heart is watching what you eat.

Nearly 6 million people are currently living with heart failure, and around half of these will die within 5 years of being diagnosed.

The Centers for Disease Control and Prevention (CDC) warn that eating foods high in fat, cholesterol, or sodium can be very bad for the heart. So, when taking steps to minimize the risk of heart disease, diet is a good place to start.

In this article, we examine some of the best foods for ensuring that you keep a robust and healthy heart.

1. Asparagus

Asparagus is a natural source of folate, which helps to prevent an amino acid called homocysteine from building up in the body. High homocysteine levels have been linked with an increased risk of heart-related conditions, such as coronary artery disease and stroke.

2. Beans, peas, chickpeas, and lentils

Beans, peas, chickpeas, and lentils — otherwise known as pulses or legumes — can all significantly reduce levels of low-density lipoprotein (LDL) or “bad cholesterol.” They are also packed with fiber, protein, and antioxidant polyphenols, all of which have beneficial effects on the heart and general health.

3. Berries

Berries are also full of antioxidant polyphenols, which help to reduce heart disease risk. Berries are a great source of fiber, folate, iron, calcium, vitamin A, and vitamin C, and they are low in fat.

4. Broccoli

Some studies suggest that regularly eating steamed broccoli can lower cholesterol levels and prevent heart disease.

5. Chia seeds and flaxseeds

These seeds are a rich plant-based source of omega-3 fatty acids, such as alpha-linolenic acid. Omega-3s have many beneficial effects, such as helping to lower levels of triglycerides, LDL, and total cholesterol. They also reduce blood pressure and minimize the buildup of fatty plaques in the arteries.

Omega-3s decrease the risk of disorders that can lead to heart attacks, such as thrombosis and arrhythmias.

6. Dark chocolate

Dark chocolate is a rare example of a food that tastes amazing and is good for you (in moderation).

Dark chocolate: delicious and heart-healthy.

Scientists now believe that dark chocolate has protective benefits against atherosclerosis, which is when plaque builds up inside the arteries, increasing the risk of heart attack and stroke.

Dark chocolate seems to prevent two of the mechanisms implicated in atherosclerosis: stiffness of the arteries and white blood cell adhesion, which is when white blood cells stick to the walls of blood vessels.

What is more, studies have found that increasing dark chocolate’s flavanol content — which is the compound that makes it tasty and moreish — does not diminish these protective benefits.

7. Coffee

Also in the “almost too good to be true” camp is coffee. One recent study found that regularly drinking coffee was linked with a decreased risk of developing heart failure and stroke.

However, it is important to bear in mind that this study — which used machine learning to assess data from the Framingham Heart Study — can only observe an association between factors, and cannot conclusively identify cause and effect.

8. Fish high in omega-3s

Fish is a strong source of heart-helping omega-3 fatty acids and protein but it is low in saturated fat. People who have heart disease, or are at risk of developing it, are often recommended to increase their intake of omega-3s by eating fish; this is because they lower the risk of abnormal heartbeats and slow the growth of plaque in the arteries.

According to the American Heart Association (AHA), we should eat a 3.5-ounce serving of fatty fish — such as salmon, mackerel, herring, lake trout, sardines, or albacore tuna — at least twice per week.

9. Green tea

A 2011 systematic review found that drinking green tea is associated with a small reduction in cholesterol, which, as we know, is the main contributor to heart disease and stroke. But the review could not pinpoint how much green tea someone would have to drink to receive any health benefits.

In 2014, another review studied the effects of drinking green tea on people with high blood pressure. The report concluded that green tea was associated with a reduction in blood pressure. But, the authors were unable to determine if this modest reduction could help to prevent heart disease.

10. Nuts

Almonds, hazelnuts, peanuts, pecans, pistachios, and walnuts are all heart-healthy nut options. These nuts are full of protein, fiber, minerals, vitamins, and antioxidants. Like fish and flaxseeds, walnuts are also ripe with omega-3 fatty acids, making them a heart-healthy snack to have on the go.

11. Liver

Of all the organ meats, liver is the most nutrient-dense. In particular, liver is bulging with folic acid, iron, chromium, copper, and zinc, which increase the blood’s hemoglobin level and help to keep our heart healthy.

12. Oatmeal

Because oatmeal is rich in soluble fiber, it may help to reduce the risk of heart disease. A 2008 review of the evidence concluded that oat-based products significantly reduce LDL and total cholesterol without any adverse effects.

13. Red wine (sort of)

Many studies have noted the potential health benefits of the antioxidants in red wine. However, it is unlikely that the benefits of the antioxidants outweigh the dangers of alcohol.

Red wine contains beneficial antioxidants, but bear in mind that it should only be consumed in moderation.

Recently, however, a new study proposed that these same antioxidants could form the basis of a new stent for use during angioplasty — the process where narrow or obstructed veins are widened to treat atherosclerosis.

The researchers behind that study are currently developing a new kind of stent that releases red wine-like antioxidants into the blood to promote healing, prevent blood clotting, and reduce inflammation during angioplasty.

It is worth noting that drinking alcohol, in general, is not healthy for your heart. In fact, it is vitally important for cardiovascular health to drink alcohol in moderation, if at all.

14. Spinach

You can help to maintain a healthy heart rhythm by regularly consuming good sources of magnesium. Spinach is one of the best sources of dietary magnesium, and consumption of Popeye’s favorite food is associated with a raft of health benefits.

15. Tomatoes

Tomatoes have lots of nutrients that might help keep our hearts healthy. The little red fruits are chock-full of fiber, potassium, vitamin C, folate, and choline, which are all good for the heart.

As well as helping to keep heart disease at bay, potassium benefits muscles and bones and helps prevent kidney stones from forming.

Scientists have argued that increasing potassium intake while decreasing sodium intake is the most important dietary change when attempting to reduce the risk of heart disease.

16. Vegetables

The AHA advises that we eat eight or more servings of fruit and vegetables each day. Vegetables are low in fat and calories but rich in fiber, minerals, and vitamins. A healthful amount of veggies in the diet can help to moderate weight and blood pressure.

EAT HEALTHY

World No.1 Nutrition Supplement

THE HERBALIFE NUTRITION PREFERRED MEMBER PROGRAM

At Herbalife Nutrition, our commitment to make the world’s best nutrition products is the same as our commitment to helping people reach their goals. That’s why we’re offering Members and customers the opportunity to meet those goals as Herbalife Nutrition Preferred Members!

you will need to fill-out the Herbalife Membership application and agreement

They will need to provide you with some basic information so that you can complete the application process:

During stressful times one of the greatest benefits of regular exercise is its ability to make everyday life a little easier.

Our nutritional programs have helped over 80 million people lose weight in over 94 countries around the world so we know we can help you too.

APPLY ONLINE

Preferred Customer – is a person, who is registered as a Herbalife Distributor. Being registered as a distributor does not oblige the person to in reality distribute. It only signifies that the person is registered on the Herbalife computer database and so is qualified to receive a 25% and 35% discount on all purchases. 

In the next step, you will be asked two (2) important questions during the signup process:

As a fresh Distributor, you will receive all the information that you require in order to get a great start off: 

Then complete the Sponsor Information

Please select your Country of Residence* and Language

Enter Sponsor's Herbalife ID Number:   →     W2003069

First 3 letters of Sponsor's Last Name:  →     PRA

APPLY ONLINE

Weight Management: Search to End Results Step by step Process

Step 1

Apply Online as a Preferred Member 

Step 2

Choose The Products For Basic 

Search by SKU

1. SKU 4809 - 1: Ultimate program French Vanilla 1 Kit
2. SKU 0194 - 2: Personalized Protein Powder 12.7 Oz.
3. SKU 0366 - 2: Protein Bar Deluxe: Citrus Lemon 14 Bars per Box
4. SKU 0364 - 2: Protein Bar Deluxe: Vanilla Almond 14 Bars per Box

Use the Products as per the label 

Step 3

Personalized Program for Weight Management  

WEIGHT LOSS

Delivers proper protein, but with fewer calories to promote weight and fat loss when coupled with an appropriate exercise program. This option replaces two meals per day with a Herbalife Nutrition Formula 1 shake.

MAINTENANCE

Delivers proper protein and calories to help you maintain your weight when coupled with an appropriate exercise program. This option replaces one meal per day (breakfast) with a HerbalifeNutrition Formula 1 shake.

WEIGHT GAIN

Supplement the Daily Nutrition Plan with additional Herbalife Nutrition Formula 1 shakes, up to a total of three shakes per day.

Add 2 TBSP of Personalized Protein Powder

to each shake.

Step 4

Feel Free Contact at any time at Instagram messenger: @fiteasyno1 & https://www.instagram.com/fiteasyno1/

APPLY ONLINE

15 Incredibly Heart-Healthy Foods

Heart disease accounts for nearly one-third of all deaths worldwide.

Diet plays a major role in heart health and can impact your risk of heart disease.

In fact, certain foods can influence blood pressure, triglycerides, cholesterol levels, and inflammation, all of which are risk factors for heart disease.

Here are 15 foods that you should be eating to maximize your heart health.

1. Leafy Green Vegetables

Leafy green vegetables like spinach, kale, and collard greens are well-known for their wealth of vitamins, minerals, and antioxidants.

In particular, they’re a great source of vitamin K, which helps protect your arteries and promote proper blood clotting.

They’re also high in dietary nitrates, which have been shown to reduce blood pressure, decrease arterial stiffness, and improve the function of cells lining the blood vessels.

Some studies have also found a link between increasing your intake of leafy green vegetables and a lower risk of heart disease.

One analysis of eight studies found that increasing leafy green vegetable intake was associated with up to a 16% lower incidence of heart disease.

Another study in 29,689 women showed that a high intake of leafy green vegetables was linked to a significantly lower risk of coronary heart disease.

2. Whole Grains

Whole grains include all three nutrient-rich parts of the grain: germ, endosperm, and bran.

Common types of whole grains include whole wheat, brown rice, oats, rye, barley, buckwheat, and quinoa.

Compared to refined grains, whole grains are higher in fiber, which may help reduce “bad” LDL cholesterol and decrease the risk of heart disease.

Multiple studies have found that including more whole grains in your diet can benefit your heart health.

One analysis of 45 studies concluded that eating three more servings of whole grains daily was associated with a 22% lower risk of heart disease.

Similarly, another study found that eating at least three servings of whole grains significantly decreased systolic blood pressure by 6 mmHg, which is enough to reduce the risk of stroke by about 25%.

When purchasing whole grains, make sure to read the ingredients label carefully. Phrases like “whole grain” or “whole wheat” indicate a whole-grain product, while words like “wheat flour” or “multigrain” may not.

3. Berries

Strawberries, blueberries, blackberries, and raspberries are jam-packed with important nutrients that play a central role in heart health.

Berries are also rich in antioxidants like anthocyanins, which protect against the oxidative stress and inflammation that contribute to the development of heart disease.

Studies show that eating lots of berries can reduce several risk factors for heart disease.

For example, one study in 27 adults with metabolic syndrome showed that drinking a beverage made of freeze-dried strawberries for eight weeks decreased “bad” LDL cholesterol by 11%.

Metabolic syndrome is a cluster of conditions associated with a higher risk of heart disease.

Another study found that eating blueberries daily improved the function of cells that line the blood vessels, which help control blood pressure and blood clotting.

Additionally, an analysis of 22 studies showed that eating berries was associated with reductions in “bad” LDL cholesterol, systolic blood pressure, body mass index, and certain markers of inflammation.

Berries can be a satisfying snack or delicious low-calorie dessert. Try adding a few different types to your diet to take advantage of their unique health benefits.

4. Avocados

Avocados are an excellent source of heart-healthy monounsaturated fats, which have been linked to reduced levels of cholesterol and a lower risk of heart disease.

One study looked at the effects of three cholesterol-lowering diets in 45 overweight and obese people, with one of the test groups consuming one avocado per day.

The avocado group experienced reductions in “bad” LDL cholesterol, including lower levels of small, dense LDL cholesterol, which are believed to significantly raise the risk of heart disease.

Another study including 17,567 people showed that those who ate avocados regularly were half as likely to have metabolic syndrome.

Avocados are also rich in potassium, a nutrient that’s essential to heart health. In fact, just one avocado supplies 975 milligrams of potassium or about 28% of the amount that you need in a day.

Getting at least 4.7 grams of potassium per day can decrease blood pressure by an average of 8.0/4.1 mmHg, which is associated with a 15% lower risk of stroke.

5. Fatty Fish and Fish Oil

Fatty fish like salmon, mackerel, sardines, and tuna are loaded with omega-3 fatty acids, which have been studied extensively for their heart-health benefits.

In one study in 324 people, eating salmon three times a week for eight weeks significantly decreased diastolic blood pressure.

Another study showed that eating fish over the long term was linked to lower levels of total cholesterol, blood triglycerides, fasting blood sugar, and systolic blood pressure.

Additionally, each 3.5-ounce (100-gram) decrease in weekly fish consumption was associated with a 19% higher likelihood of having one additional risk factor for heart diseases, such as high blood pressure, diabetes, or obesity.

If you don’t eat much seafood, fish oil is another option for getting your daily dose of omega-3 fatty acids.

Fish oil supplements have been shown to reduce blood triglycerides, improve arterial function, and decrease blood pressure.

Other omega-3 supplements like krill oil or algal oil are popular alternatives.

6. Walnuts

Walnuts are a great source of fiber and micronutrients like magnesium, copper, and manganese.

Research shows that incorporating a few servings of walnuts in your diet can help protect against heart disease.

According to one review, eating walnuts can reduce “bad” LDL cholesterol by up to 16%, lower diastolic blood pressure by 2–3 mm Hg, and decrease oxidative stress and inflammation.

Another study in 365 participants showed that diets supplemented with walnuts led to greater decreases in LDL and total cholesterol.

Interestingly, some studies have also found that regularly eating nuts such as walnuts is associated with a lower risk of heart disease.

7. Beans

Beans contain resistant starch, which resists digestion and is fermented by the beneficial bacteria in your gut.

According to some animal studies, resistant starch can improve heart health by decreasing blood levels of triglycerides and cholesterol.

Multiple studies have also found that eating beans can reduce certain risk factors for heart disease.

In one study in 16 people, eating pinto beans reduced levels of blood triglycerides and “bad” LDL cholesterol.

One review of 26 studies also found that a diet high in beans and legumes significantly decreased levels of LDL cholesterol.

What’s more, eating beans has been linked to reduced blood pressure and inflammation, both of which are risk factors for heart disease.

8. Dark Chocolate

Dark chocolate is rich in antioxidants like flavonoids, which can help boost heart health.

Interestingly, several studies have associated eating chocolate with a lower risk of heart disease.

One large study showed that those who ate chocolate at least five times per week had a 57% lower risk of coronary heart disease than non-chocolate eaters.

Another study found that eating chocolate at least twice per week was associated with a 32% lower risk of having calcified plaque in the arteries.

Keep in mind that these studies show an association but don’t necessarily account for other factors that may be involved.

Additionally, chocolate can be high in sugar and calories, which can negate many of its health-promoting properties.

Be sure to pick a bar of high-quality dark chocolate with a cocoa content of at least 70%, and moderate your intake to make the most of its heart-healthy benefits.

9. Tomatoes

Tomatoes are loaded with lycopene, a natural plant pigment with powerful antioxidant properties.

Antioxidants help neutralize harmful free radicals, preventing oxidative damage and inflammation, both of which can contribute to heart disease.

Low blood levels of lycopene are linked to an increased risk of heart attack and stroke.

One review of 25 studies showed that a high intake of foods rich in lycopene was associated with a reduced risk of heart disease and stroke.

Another study in 50 overweight women found that eating two raw tomatoes four times per week increased levels of “good” HDL cholesterol.

Higher levels of HDL cholesterol can help remove excess cholesterol and plaque from the arteries to keep your heart healthy and protect against heart disease and stroke.

10. Almonds

Almonds are incredibly nutrient-dense, boasting a long list of vitamins and minerals that are crucial to heart health.

They’re also a good source of heart-healthy monounsaturated fats and fiber, two important nutrients that can help protect against heart disease.

Research suggests that eating almonds can have a powerful effect on your cholesterol levels, too.

One study in 48 people with high cholesterol showed that eating 1.5 ounces (43 grams) of almonds daily for six weeks reduced belly fat and levels of “bad” LDL cholesterol, two risk factors for heart disease.

Another small study had similar findings, reporting that eating almonds for four weeks resulted in significant decreases in both LDL and total cholesterol.

Research also shows that eating almonds is associated with higher levels of HDL cholesterol, which can help reduce plaque buildup and keep your arteries clear.

Remember that while almonds are very high in nutrients, they’re also high in calories. Measure your portions and moderate your intake if you’re trying to lose weight.

11. Seeds

Chia seeds, flaxseeds, and hemp seeds are all great sources of heart-healthy nutrients, including fiber and omega-3 fatty acids.

Numerous studies have found that adding these types of seeds to your diet can improve many heart disease risk factors, including inflammation, blood pressure, cholesterol, and triglycerides.

For example, hemp seeds are high in arginine, an amino acid that has been associated with reduced blood levels of certain inflammatory markers.

Furthermore, flaxseed may help keep blood pressure and cholesterol levels under control.

One study in people with high blood pressure showed that eating 30 grams of flax seeds every day for half a year decreased systolic blood pressure by an average of 10 mmHg and reduced diastolic blood pressure by 7 mmHg.

In one study of 17 people, eating bread made with flaxseed was shown to reduce total cholesterol by 7% and “bad” LDL cholesterol by 9%.

Although more research is needed about the effects of chia seeds on heart health in humans, one study in rats found that eating chia seeds lowered blood triglyceride levels and boosted levels of beneficial HDL cholesterol.

12. Garlic

For centuries, garlic has been used as a natural remedy to treat a variety of ailments.

In recent years, research has confirmed its potent medicinal properties and found that garlic can even help improve heart health.

This is thanks to the presence of a compound called allicin, which is believed to have a multitude of therapeutic effects.

In one study, taking garlic extract in doses of 600–1,500 mg daily for 24 weeks was as effective as a common prescription drug at reducing blood pressure.

One review compiled the results of 39 studies and found that garlic can reduce total cholesterol by an average of 17 mg/dL and “bad” LDL cholesterol by 9 mg/dL in those with high cholesterol.

Other studies have found that garlic extract can inhibit platelet buildup, which may reduce the risk of blood clots and stroke.

Be sure to consume garlic raw, or crush it and let it sit for a few minutes before cooking. This allows for the formation of allicin, maximizing its potential health benefits.

13. Olive Oil

A staple in the Mediterranean diet, the heart-healthy benefits of olive oil are well documented.

Olive oil is packed with antioxidants, which can relieve inflammation and decrease the risk of chronic disease.

It’s also rich in monounsaturated fatty acids, and many studies have associated it with improvements in heart health.

In fact, one study in 7,216 adults at high risk for heart disease showed that those who consumed the most olive oil had a 35% lower risk of developing heart disease.

Furthermore, a higher intake of olive oil was associated with a 48% lower risk of dying from heart disease.

Another large study also showed that a higher intake of olive oil was associated with lower systolic and diastolic blood pressure.

Take advantage of the many benefits of olive oil by drizzling it over cooked dishes or adding it to vinaigrettes and sauces.

14. Edamame

Edamame is an immature soybean frequently found in Asian cuisine.

Like other soy products, edamame is rich in soy isoflavones, a type of flavonoid that may help lower cholesterol levels and improve heart health.

One analysis of 11 studies showed that soy isoflavones reduced total cholesterol by 3.9 mg/dL and “bad” LDL cholesterol by 5 mg/dL.

Another analysis showed that 50 grams of soy protein per day decreased LDL cholesterol by an average of 3%.

If combined with other changes to diet and lifestyle, even slightly reducing your cholesterol levels can have a big impact on your risk of heart disease.

One study showed that decreasing total cholesterol levels by just 10% was associated with a 15% lower risk of dying from coronary heart disease.

In addition to its isoflavone content, edamame is a good source of other heart-healthy nutrients, including dietary fiber and antioxidants.

15. Green Tea

Green tea has been associated with a number of health benefits, from increased fat burning to improved insulin sensitivity.

It’s also brimming with polyphenols and catechins, which can act as antioxidants to prevent cell damage, reduce inflammation, and protect the health of your heart.

According to one review of 20 studies, a higher intake of green tea catechins was associated with significantly lower levels of LDL and total cholesterol.

What’s more, an analysis including 1,367 people showed that green tea decreased both systolic and diastolic blood pressure.

Another small study found that taking green tea extract for three months reduced blood pressure, triglycerides, LDL, and total cholesterol, compared to a placebo.

Taking a green tea supplement or drinking matcha, a beverage that is similar to green tea but made with the whole tea leaf may also benefit heart health.

EAT HEALTHY

World No.1 Nutrition Supplement

THE HERBALIFE NUTRITION PREFERRED MEMBER PROGRAM

At Herbalife Nutrition, our commitment to make the world’s best nutrition products is the same as our commitment to helping people reach their goals. That’s why we’re offering Members and customers the opportunity to meet those goals as Herbalife Nutrition Preferred Members!

you will need to fill-out the Herbalife Membership application and agreement

They will need to provide you with some basic information so that you can complete the application process:

During stressful times one of the greatest benefits of regular exercise is its ability to make everyday life a little easier.

Our nutritional programs have helped over 80 million people lose weight in over 94 countries around the world so we know we can help you too.

APPLY ONLINE

Preferred Customer – is a person, who is registered as a Herbalife Distributor. Being registered as a distributor does not oblige the person to in reality distribute. It only signifies that the person is registered on the Herbalife computer database and so is qualified to receive a 25% and 35% discount on all purchases. 

In the next step, you will be asked two (2) important questions during the signup process:

As a fresh Distributor, you will receive all the information that you require in order to get a great start off: 

Then complete the Sponsor Information

Please select your Country of Residence* and Language

Enter Sponsor's Herbalife ID Number:   →     W2003069

First 3 letters of Sponsor's Last Name:  →     PRA

APPLY ONLINE

Weight Management: Search to End Results Step by step Process

Step 1

Apply Online as a Preferred Member 

Step 2

Choose The Products For Basic 

Search by SKU

1. SKU 4809 - 1: Ultimate program French Vanilla 1 Kit
2. SKU 0194 - 2: Personalized Protein Powder 12.7 Oz.
3. SKU 0366 - 2: Protein Bar Deluxe: Citrus Lemon 14 Bars per Box
4. SKU 0364 - 2: Protein Bar Deluxe: Vanilla Almond 14 Bars per Box

Use the Products as per the label 

Step 3

Personalized Program for Weight Management  

WEIGHT LOSS

Delivers proper protein, but with fewer calories to promote weight and fat loss when coupled with an appropriate exercise program. This option replaces two meals per day with a Herbalife Nutrition Formula 1 shake.

MAINTENANCE

Delivers proper protein and calories to help you maintain your weight when coupled with an appropriate exercise program. This option replaces one meal per day (breakfast) with a HerbalifeNutrition Formula 1 shake.

WEIGHT GAIN

Supplement the Daily Nutrition Plan with additional Herbalife Nutrition Formula 1 shakes, up to a total of three shakes per day.

Add 2 TBSP of Personalized Protein Powder

to each shake.

Step 4

Feel Free Contact at any time at Instagram messenger: @fiteasyno1 & https://www.instagram.com/fiteasyno1/

APPLY ONLINE