Best Way To Lose Weight

4 Diet Tips For A Healthy Heart

4 Diet Tips For A Healthy Heart

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

FURTHER READING

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

Video credits:

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13 Comments

  1. 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. 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 ..

  3. 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

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

  5. 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!

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