8 dumbbell core exercises

Foods high in salt/sodium:

Worst Choice: Processed and canned foods, fast food, and restaurant dishes with excessive salt.

Why: Excess sodium can contribute to high blood pressure, increasing the risk of heart disease and stroke.

Alternative: Choose fresh fruits and vegetables and cook at home using herbs and spices for flavour instead of salt.

Added Sugars:

Worst Choice: Sugary beverages, sweets, pastries, and many processed foods (including vegan ones) Why: Diets high in added sugars are linked to obesity, diabetes, and an increased risk of heart disease.

Alternative: Opt for whole fruits for sweetness, and limit intake of sugary snacks and drinks.

Processed Meats:

Worst Choice: Bacon, sausage, hot dogs, and other processed or cured meats.

Why: Processed meats often contain high levels of sodium and saturated fats, linked to heart disease.

Alternative: Choose lean cuts of unprocessed meat or plant-based protein sources like beans and lentils.

Highly Processed and Refined Foods: Worst Choice: White bread, sugary cereals, and other highly processed foods.

Why: These foods often lack essential nutrients and can contribute to weight gain and heart health issues.

Alternative: Opt for whole grains like brown rice, quinoa, and whole wheat bread for a better nutritional profile.

Excessive Alcohol:

Worst Choice: Consuming large amounts of alcohol regularly.

Why: Excessive alcohol intake can contribute to high blood pressure, heart failure, and cardiomyopathy.

Alternative: If you choose to drink, do so in moderation - one drink per day for women and up to two drinks per day for men.

by Daniel Herman

NASM Qualified Nutritionist SAQ coach Founder of Bio-Synergy