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
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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
Dark chocolate 3:19
Extra virgin olive oil 4:45
Red wine 5:23
Green tea 5:53
Broccoli and spinach 6:35
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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