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7 heart-friendly foods

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Heart diseases account for nearly a third of all deaths worldwide, with diet being the key contributor. Taking heart-friendly foods, however, can help keep in check cholesterol levels, blood pressure, triglycerides and inflammation, which increase the risk of heart diseases.

Whole grains

Whole grains as opposed to refined grains are higher in vitamins, minerals and fibre that help to keep the heart healthy by lowering LDL (low-density lipoproteins) cholesterol and triglycerides. A combination of high blood sugar, low HDL cholesterol, high blood pressure and high triglycerides puts the heart at risk. Opt for foods in their natural form to maximise on their benefits.

Some common types of whole grains include whole wheat, brown rice, oatmeal and brown bread. A 2015 study published in the American Journal of Nutrition shows that whole-grain oats are the most effective whole grains for lowering cholesterol as they have a soluble fibre called beta glucan, which blood cholesterol-lowering properties.

5 easy-to-make snacks for your kids
Having your kids eat snacks in between the three major meals is a hack thatevery parent needs as you don’t have to keep prepping meals when your child ishungry. These easy-to-make snacks are a healthy and quick way to make sure that theyalways have something to chomp on as your do other things…

Leafy Green Vegetables

Their wealth in vitamins, antioxidants and minerals help promote blood clotting and protect the arteries. Leafy green vegetables are high in dietary nitrates that aid in reducing blood pressure, improving the function of cells lining the blood vessels. Increase your intake of leafy green vegetables, as they are a great source of Vitamin K, which enables the heart to pump efficiently through the body. Leafy greens are also low in calories and are the most ideal boost to your heart. Examples include spinach, collard greens and kale.

Avocados

This fruit provides the heart and the entire body with healthy monounsaturated fats that are linked to reduced levels of cholesterol and a lower metabolic syndrome. They are packed with phytochemicals and vitamins that act as antioxidants that lower blood pressure and cholesterol levels. Avocados are also high in potassium, a nutrient essential to the heart.

Beans

Protect your heart by eating beans as they reduce the levels of blood triglycerides. A diet packed with beans decreases levels of LDL cholesterol, inflammation and blood pressure, which are all risk factors for heart diseases. Beans have an added advantage to the heart, as they are high in fibre that helps control both blood sugar and cholesterol levels. Opt for mild and tender black beans, as they are not only packed with nutrients but also with magnesium and resistant starch, which assist in lowering blood pressure.

How to Raise a Healthy Eater
It’s frustrating for parents when their kids insist on having chocolate, icecream and other types of sweet food every meal time. Getting children to eathealthy food can be tedious but there are various ways to do this easily. Making healthy meals as also become an issue for parents as they prefer…

Dark chocolate

Although chocolate can be extremely high in calories and sugar, we should not negate its health benefits to the heart. When shopping for chocolate, be sure to pick a high-quality dark chocolate with at least 70 per cent cocoa content. Dark chocolate is rich in antioxidants and eating chocolate twice per week will lower your chances of developing coronary heart disease. Consumption of dark chocolate is also associated with a lower risk of developing calcified plaque in the arteries. Additionally, munching on some dark chocolate will reduce your stress levels considerably.

Tomatoes

Tomatoes are jammed with lycopene – an antioxidant that helps prevent inflammation and oxidative damage that may contribute to heart problems. It works by lessening the existing LDL cholesterol thus keeping the heart in check. If your current diet is not giving you the needed antioxidants, add a couple of thick slices of tomatoes to your diet and protect your heart. They are not only heart friendly but are also low in calories making them a perfect fit for a healthy diet.

Garlic

In recent years, research has shown garlic’s potent medicinal properties and found that it can also help improve the general health of the heart. Its extracts inhibit accumulation of platelets thereby lowering the chances of stroke and blood clots. Garlic also has a compound known as allicin that helps to attain and maintain a robust heart while its sulphur levels improve circulation by aiding blood flow.

This article was first published in the February Issue of Parents Magazine

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Cover Story

Elizabeth Nzisa: The Firstborn Who Became a Mother Overnight

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While most teenagers spend their days focused on school, friendships, and dreams for the future, Elizabeth Nzisa, fondly known as Shiku, was forced to grow up much faster than she ever imagined. At only 17 years old, she found herself taking on the role of a mother to her three younger siblings after her family was hit by tragedy not once, but twice.

Her story, shared in an emotional interview, is a powerful reflection of strength, sacrifice and the deep bond between siblings. Elizabeth recalls the moment her life changed completely. Her mother died while giving birth to their youngest sibling, a baby boy. In the middle of that painful loss, their father walked away from the family, leaving Elizabeth alone with a newborn and two other young children to care for.

Mama yetu alipass 2024, Feb. Alipass akipata haka katoto kadogo. Dad naye akatuacha akaenda

 

Becoming a Mother Too Soon

She explains that she had no choice but to step up and become the parent in the house. She raised her youngest brother from the day he was born, and to this day he calls her mum, not knowing she is actually his big sister. That detail alone shows how much responsibility she carried at such a young age. She became the provider, the protector, the caregiver, and the emotional support for her siblings while she was still trying to understand life herself. With little help from relatives, Elizabeth had to find ways to survive, balancing school when she could, doing small jobs and making sure her siblings were fed, safe and loved.

The journey was not easy. She faced financial struggles, emotional exhaustion, and the pressure of trying to stay strong even when she felt overwhelmed. There were moments when she doubted herself and wondered if she was doing enough. Still, her story is not about defeat. It is about endurance. Elizabeth talks about finding strength through faith, support from the people around her, and the determination to keep her family together no matter how hard things became.

Over the years, she made sure her siblings stayed in school, had food on the table, and grew up feeling loved despite everything they had lost. What could have been a completely broken home became a family held together by her sacrifice and commitment.

Many viewers reacted emotionally, saying the story moved them to tears. Some described firstborn daughters as second mothers, while others said her life shows the kind of courage people rarely see but should never forget.

 

Click here to read our March issue 2026

Continue Reading

Cover Story

Elizabeth Nzisa: The Firstborn Who Became a Mother Overnight

Published

on

While most teenagers spend their days focused on school, friendships, and dreams for the future, Elizabeth Nzisa, fondly known as Shiku, was forced to grow up much faster than she ever imagined. At only 17 years old, she found herself taking on the role of a mother to her three younger siblings after her family was hit by tragedy not once, but twice.

Her story, shared in an emotional interview, is a powerful reflection of strength, sacrifice and the deep bond between siblings. Elizabeth recalls the moment her life changed completely. Her mother died while giving birth to their youngest sibling, a baby boy. In the middle of that painful loss, their father walked away from the family, leaving Elizabeth alone with a newborn and two other young children to care for.

Mama yetu alipass 2024, Feb. Alipass akipata haka katoto kadogo. Dad naye akatuacha akaenda

 

Becoming a Mother Too Soon

She explains that she had no choice but to step up and become the parent in the house. She raised her youngest brother from the day he was born, and to this day he calls her mum, not knowing she is actually his big sister. That detail alone shows how much responsibility she carried at such a young age. She became the provider, the protector, the caregiver, and the emotional support for her siblings while she was still trying to understand life herself. With little help from relatives, Elizabeth had to find ways to survive, balancing school when she could, doing small jobs and making sure her siblings were fed, safe and loved.

The journey was not easy. She faced financial struggles, emotional exhaustion, and the pressure of trying to stay strong even when she felt overwhelmed. There were moments when she doubted herself and wondered if she was doing enough. Still, her story is not about defeat. It is about endurance. Elizabeth talks about finding strength through faith, support from the people around her, and the determination to keep her family together no matter how hard things became.

Over the years, she made sure her siblings stayed in school, had food on the table, and grew up feeling loved despite everything they had lost. What could have been a completely broken home became a family held together by her sacrifice and commitment.

Many viewers reacted emotionally, saying the story moved them to tears. Some described firstborn daughters as second mothers, while others said her life shows the kind of courage people rarely see but should never forget.

 

Click here to read our March issue 2026

Continue Reading

Cover Story

Endometriosis and sex: How to make intimacy pain-free

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There is no doubt that endometriosis can affect a woman’s way of life. The condition slews a couple of conditions, painful sex being one of them. Penetration pulls and pushes any tissue growth behind the vagina and lower uterus.

Although symptoms may differ from woman to woman, here are some things you can do to lessen your pain and ensure you have some good time:

Take a dose of painkillers

Take an over the counter painkiller that sits well with your body before intercourse and incase pain persists, take another one as prescribed.

Track your cycle and try at certain times of the month

Most women with endometriosis experience excruciating pain during their period and ovulation. Keep track of your cycle so that you can know when you are ovulating. You can use apps like my calendar and flo period tracker to track your periods. This will help you know when best to engage in sexual intercourse.

READ ALSO: Crucial Facts About Endometriosis Everyone Should Know About

Use lube

Vaginal dryness is not something to be ashamed of and if you happen to have it, lube should be your best buddy. Make sure to use any silicon or water based lubricant anytime you feel like your vagina is dry. Ensure the application is of good amount to achieve a wet area.

Explore alternatives

Talk with your partner about things that turn you on and bring you pleasure. Just to mention a few; mutual masturbation, foreplay, kissing and mutual fondling. Sex does not have to mean intercourse.

Try different positions

Experimenting different positions can teach you and your partner which ones hurt and the ones that bring direct pleasure with no or less pain. Positions that are considered better vary from person to person so take the time to explore and learn yourself with your partner.

Find the right rhythm

Finding the right rhythm can help you experience less discomfort during sex. Quick thrusting or deep penetration can aggravate pain. Talk to your partner about that which you do not like and find ways that will satisfy the both of you like exchanging positions so that you can control the speed and rhythm.

Bottom line

Intimacy does not have to be boring, painful or make you hate the condition that you have. Talk openly about your feelings around sex and penetration and what would help to ease your concerns.

Our FREE  e-paper March Issue is here!
As we celebrate our women this month, we bring you the best stories and the most inspiring features to get you going.
Click HERE to read!

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