4 Diet Tips For A Healthy Heart

4 Diet Tips For A Healthy Heart
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4 Diet Tips For A Healthy Heart

Over three decades of research has looked into our food and its relationship with heart disease. Here are the top four things that we have learned (timestamps):

0:32 Omega 3 Fatty Acids and the heart

Omega 3s have been found to have benefits for heart health although there is some debate exactly how much benefit there is. Early studies indicated large benefits, but more recent studies have suggested much smaller benefits.

Fish derived Omega 3s such as EPA and DHA have been most extensively tested in clinical trials. Plants do have Omega 3 in the form of ALA, however this form has not been studied as extensively as fish derived Omega 3s.

2:30 Reduce Trans Fats

Research has shown that different fats have different effects on our body.

The aim of a heart friendly diet isn’t to remove all fat from the diet. A more balanced strategy towards dietary fats is to limit saturated fat and trans fats, while increasing Omega 3s and unsaturated fats from nuts, legumes and plants.

Trans fats have been shown to be associated with significantly higher rates of heart disease. As a response, there has been a global effort to reduce the amount of Trans fats in commercially manufactured food.

4:08 Increase Fiber

A higher level of dietary fiber has been linked with lower rates of heart disease. A simple trick is to incorporate more whole grains in your diet.

4:37 Increase Fruits and Vegetables

Fruits and vegetables are naturally low in fat, contain dietary fiber and have many important nutrients.

Full transcript and references: https://www.docunlock.org/youtube/prevent-heart-attacks

#hearthealth #nutrition #docunlock


Sources of Omega 3: https://www.heartfoundation.org.au/images/uploads/main/Programs/Sources_of_omega_3.pdf
Health Fat Choices: https://www.heartfoundation.org.au/healthy-eating/food-and-nutrition/fats-and-cholesterol/monounsaturated-and-polyunsaturated-omega-3-and-omega-6-fats
Saturated and Trans Fats: https://www.heartfoundation.org.au/healthy-eating/food-and-nutrition/fats-and-cholesterol/saturated-and-trans-fat
Sources of Dietary Fibre: http://www.nutritionaustralia.org/national/resource/fibre

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Do you want to clean your blood vessels? How to decrease the risk of heart attacks in the future? Are you ready to improve your overall well-being? Here are 15 food products that can take care of your heart and prevent heart diseases.

Our heart is one of the most important organs, but, surprisingly, we take care of it the least, loading it every day with stress and unhealthy diets. And that’s too bad because fatty food increases cholesterol levels, which leads to vascular plaques that prevent the heart from working correctly. In this video, you will get familiar with 15 products that perform all these activities! Some of them might surprise you with their health benefits!
Watch till the end – as a bonus, you will find a recipe for a special drink for healthy blood vessels. And remember to press the like button in appreciation of our work!

Fatty fish 1:05
Oatmeal 1:51
Berries 2:30
Dark chocolate 3:19
Nuts 4:00
Extra virgin olive oil 4:45
Red wine 5:23
Green tea 5:53
Broccoli and spinach 6:35
Avocado 7:39
Pomegranate 8:13
Cinnamon 8:43
Watermelon 9:14
Garlic 9:43
Apples and pears 10:28

– Salmon, mackerel, herring, haddock, and other fatty fish decrease the risk of arrhythmia and atherosclerosis. They also contain lots of vitamins as well as minerals.
– Rich in fiber, porridge decreases the levels of “bad” cholesterol and improves digestion. Coarse oatmeal is the healthiest.
– Blueberries and strawberries are very good at lowering blood pressure and dilating blood vessels. Strawberry-lovers also get fiber, folate, antioxidants, and potassium from their favorite berries.
– Dark chocolate provides the anti-stress effect as it increases the production of serotonin which is known for its calming effect. Cocoa, the main component of dark chocolate, also helps to prevent memory decline.
– Nuts contain protein fibers that are useful for the heart. They also have vitamin E as their ingredient which helps to decrease the levels of “bad” cholesterol.
– Olive oil is very high in oleic acid which reduces blood pressure. It is interesting that when the olives are crashed, oil leaves them naturally; therefore, beneficial ingredients and vitamins are not harmed by chemicals or preservatives.
– French scientists have also found out that red wine contains some elements which can prolong a human lifespan for about 60 percent! Saying this, it still should be consumed in moderation.
– Green tea makes the brain function better. This drink may decrease the risk of different types of cancer (such as prostate and breast cancer).
– Broccoli, in particular, has a lot of medicinal benefits, such as prevention of some kinds of cancer, digestive system improvement, detoxification of the body. It also resembles a vitamin injection, filling you with numerous vitamins and minerals.
– Avocados are packed with fiber, which can be useful for weight loss, blood sugar reduction, and other health-benefitting processes.
– Pomegranates contain antioxidants, lower blood pressure, normalize blood circulation and increase hemoglobin levels.
– Cinnamon can protect you from heart diseases and atherosclerosis. It also boosts metabolism and helps you to lose weight.
– Watermelon plays an important role in vascular health. It stabilizes the cholesterol levels and contains antioxidants. It provides hydration, which is a great thing for your body.
– Garlic dilates the vessels, lowers blood pressure, alleviates vasoconstriction, and prevents atherosclerotic plaques from appearing. It improves digestion as well, assisting in the functioning of the intestines.
– Apples and pears are rich in fiber that helps your heart. They normalize blood circulation and are cheaper and more readily available alternatives to pomegranates. Besides, apples will help to maintain white and healthy teeth.

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  1. DocUnlock

    UPDATE: Yesterday the findings of another large randomised trial was released that showed that the protection from Omega 3s may be smaller than previously thought: 25 871 participants (men 50 years or older and women 55 years or older) were randomised to receive either a fish oil capsule (1g of fish oil containing 460mg EPA + 380mg DHA = 840mg total EPA and DHA) or placebo.

    After following the participants for a median of 5.3 years, the risk of heart disease was 8% percent less in the Omega 3 group when compared to the placebo group. However when statistical uncertainty is taken into account, it is possible that there is no benefit at all from Omega 3s.

    This is further evidence that while Omega 3s probably have less benefit than in older studies, there may still be a small benefit. Since there are no harms or side effects from consuming Omega 3s, it is still a good idea to include them in your diet.

    Full article: https://www.nejm.org/doi/full/10.1056/NEJMoa1811403

  2. Lovepreet Singh

    Thanks alot for this amazing video. Heart care is an important task for every single person nowadays, But planet ayureda arjun saar & Arjun capsules make this an easy task..i personally used it and reccommend it to all to use this..it is pure herbal formulation…

  3. Petr Zlámal

    Does eating chicek and turkey increase risk of heart attack?

  4. Shivani Chhabra

    I also follow this wonderful diet tips with planet ayurveda's herbal arjuna tea and capsuless .It gives really excellent results

  5. Astha Srivastava

    I respect ur point of view…( ITS TRUE)
    BUT u can't help it ..u have to face this … u have only 1 solution.. equality in both person ….I mean ur correct at ur place … trust me u should go on secure zone coz it's a big thing … rest I knw u will manage … ur talented 🤓 person.. TIME IS BEST MEDICINE ..

  6. Adam Armstrong

    Good thing I don't live in Australia prison island

  7. Astha Srivastava

    Y ur saying ur bad type . I knw u r not N I knw m not wrong .. just because few people ( more than few people's) judge you??? If someone tell you … UR WORTHLESS tell them YES I AM … ANY MORE SUGGESTIONS.. THANKS

  8. Lovepreet Singh

    excellent video. I will advise to take herbal treatment from PLANET AYURVED along with a healthy diet. I myself got the treatment and improved.

  9. cranberriesgirl hype

    This was really informative 👍👏

  10. Richa Bisht

    Drink Planet ayurveda's Arjuna tea and live a healthy and fully dhak dhak life 🙂

  11. farren yellow

    Trans fat and sat fat products need to be taxs more

  12. Popa Adrian

    Nowadays you eat fruits like you will digest a pill of vitamin. Its not naturall, everything you find now is like a clone of that product, filled with shits and grown with sedatives! You will be healthy if you grown your own garden!

  13. SlayBeastYT

    Who came here after the death of siddharth shukla heart attavk like down here R.I.P

  14. BHAVESH Khilare


  15. T.Genereaux

    Omega 3 fatty acids
    Reduce trans fats
    Increase fibre
    Increase fruits & vegetables


    Here after the bullsh*t vaccine gave me HEART 🫀 problems and made my left arm go numb for an hour. I’m only 23 and It’s been exactly 1 month ago. I’m not getting the second ashot and HIGHLY don’t recommend it to anyone either. I lift weights, I have a few tattoos, I’ve even been in pain from after surgery..I have a pretty high pain tolerance and none of those situations have hurt as near as much as that did. I’ve NEVER been in that much pain in my entire life. My body was wanting me to black out and pass out, but my brain kept keeping me awake and wouldn’t let me.

    Been seeing a cardiologist regularly and seem to be doing well. All my following ups came back great. I’m pretty sure and I hope I recovered from it.
    I’ve always taken vitamins, I go running and I’ve always taken my health serious.

    This time I’m taking it even more serious and studying natural heart healthy food consumptions to benefit not just the heart, but the body in general.
    NOT TRYING TO BE ANTI ANYTHING That’s just my opinion and experience as to why I’m here.

    Been doing tons of research for a healthy body. Stay well my friends!


    Hey guys! What's the most harmful food you love? 😉 Me, I eat chips…

  18. Lovepreet Singh

    Thanks alot for this amazing video. Heart care is an important task for every single person nowadays, But planet ayureda arjun saar & Arjun capsules make this an easy task..i personally used it and reccommend it to all to use this..it is pure herbal formulation…

  19. Patricia Williams

    No berries with seeds. Causes diverticulosis the seeds get caught in your large intestine.

  20. Robert Hough

    One of the best foods not mentioned, eggs .

  21. Karen Leedom

    Chips is my downfall! I was surprised of all the health benefits of pears😍

  22. SilverFox 10

    The lies continue regarding fatty foods. They are fine as long as you keep away from sugar and carbs. The science being told to you is garbage and lies

  23. Linda Nitzschke

    For overall health, nothing beats carrot juice (made from a true juicer to remove the fiber…don't use a blender or processor, etc.). It keeps the immune system functioning well. If everyone drank carrot juice, we'd not be in a pandemic, or DEMpanic, as I call it cuz so much of it is politically oriented.

  24. NemytheLegend

    How often should these meals be consume? Once a week? 2 weeks?

  25. TooSneaky2Lucky

    I don't have time as I work in 2 jobs and still eat all of that. I was actually shocked about this list as this is what I gradually changed my diet to! 😊

  26. Robert Bolding

    did you know that high cholesterol is not a risk factor? you have to know that to even google it

  27. Barbara Charles

    Has anyone felt amazing after 30 days doing this

  28. Angel Strong

    Nice posts, thanks for sharing! <3 O:) * (Y)

  29. Jay247

    They really helped me a lot .I had high cholesterol and a fast heartbeat ,but I am just fine now

  30. DjTableManners

    The narrator needs some of these foods too. Sounds like she's a bit ill.

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