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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50 Comments

  1. Are saturated fats really that bad I’ve read that many people are switching too an all meat diet are these people at greater risk

  2. Im 12 and my heart stings and im not even fat or obese never been fat, or im just over reacting

  3. Me*who was born with a heart disease:
    So as a vegetarian that omega 3 thingy doesn’t work that well with me?
    Also, I knew the other things already xD

  4. Pastry wont kill u…

    *WHAT DOES’NT KILLS U MAKES U STROOONNGGEEEERRRRR*

  5. very informative, My father is having LVEF dysfunction from last 1 year, we were very much depressed , then we came to know about planet Ayurveda and took Heart care pack for 2 months along with some dietary and lifestyle modifications. Now they are fine. Thank you planet Ayurved

  6. April 29, 2020. New Zealand allows fast food outlets to trade again. Huge lines of cars seen at all outlets. Proof that junk food is addictive and a root cause of poor heath outcomes in this country. Videos like yours remind us of the importance of choosing better food options. Most fresh veges and fruit cost a lot less than a dose of fast food. Food for thought.

  7. I wish, I wish, I wish…..
    Let’s stop wishing and start eating properly. Have a great day

  8. I shocked about the fact that this channel’s views and subscribers. You are definitely underrated your perspective and analysis is beyond youtube people.

  9. 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

  10. πŸ˜πŸ’—πŸ₯°πŸ₯Ίj𝒖𝒔𝒕 π’˜π’‚π’π’•π’†π’… 𝒕𝒐 π’”π’‚π’š 𝑱𝒆𝒔𝒖𝒔 𝒍𝒐𝒗𝒆𝒔 π’šπ’π’– 𝒂𝒏𝒅 π’…π’Šπ’†π’… 𝒇𝒐𝒓 π’šπ’π’–π’“ π’”π’Šπ’π’”πŸ₯ΊπŸ₯°πŸ’—πŸ˜

  11. My father has dyslipidemia. His blood test result shows that the Triglyceride is up to 1406.6 mg/dl, LDL is 127 mg/dl and HDL 25 mg/dl. He has already taken his prescribed medication that is bezafibrate. Is it the best choice in this case?
    Besides what you mention in this video, I also heard that the olive oil, tea and grapefruit are also can reduce lipid, is it true?

  12. Great video Doctor. Having 500ml of fresh milk and 2 slices of cheese a day is dangerous for a healthy person?

  13. The quality and the amount of info are really good in all of ur vids and he also mentions the quality of the source and if its enough to be considered as an evidence or not. These vids are really really very very helpful for ppl who r consciously trying to be healthy in order to lead a better life. Thanks for all the info its srsly helps a lot.

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  15. For those of you who use Margarines, there can be quite a lot of variation in the Trans Fat content depending on the manufacturer. For example, in Australia, Margarine manufacturers have voluntarily reduced trans fat levels to earn the Heart Foundation Tick.Β As a result, margarines in Australia tend to have less Trans Fat than butter.

    So if you do use margarines, check the label to see how much Trans Fat isΒ inΒ the one that you use.

  16. God entered into my body, like a body. my same size. holy ghost baptism. God rips my face, shoots into mouth gum disease. Jesus appears and laughs. come to God waiting

  17. These tips are very good and along with that take Arjun saar to maintain the health of your heart. I recommend this personally because I take this and I see good results.

  18. Just found your channel. Really informative and interesting. I wish there are more healthy and bodybuilding topics in scientific perspective. Keep it up. πŸ’ͺ🏼

  19. your videos are really excellent. I recently read in superhuman by dave asprey that consuming fats in the ratio that your cell membranes are made of makes sense. Do you think this is reasonable? So it would be 45% saturated, 20% monounsaturated, 35% polyunsaturated. Also to avoid damaged fats like trans fats or oxidized fats in e.g. fried foods.

  20. The thing about saturated fats is that I (male, 71 y/o) have been consuming 250g of butter and cream cheese combined every five days. This has been going on for years. But annual blood tests for the last 11 years have not uncovered anything wrong. Are there other people like me?

  21. β€œYou knew this was coming” πŸ˜‚ You have some interesting content in your channel! Keep it up! I am binge watching them all! #subscribed ❀️

  22. Good luck with your channel, clearly your supplment vidoes went off the charts (protein powder). So you might stick to that a bit to harvest more followers, I got you in my recommendations b/c of this.
    My suggestion for a video: Which supplments really make sense?
    I am a vegeterian and do lots of fitness, so I feel I have to take a lot.
    I take Vitamin D, Omega3 (the one directly from the algae), zinc+mg combo, vitamin b. And yeah ofc protein powder+creatine (+beta alanine)
    Tbh I haven’t trusted supplements for a long time, but since I started taking them I am way way less sick. So I guess there is something to it..
    tldr; make a video about all kinds of supplements

  23. Very informative video, really surprising to see less number of viewers on this channel, even very good content created by you.
    .

  24. To avoid stroke do not eat Norwegian farmed salmon, find some other source for Omega 3. Norwegian farmed salmon is the most toxic food in the world. It increases the risk for miscarriages, cancer and strokes. https://youtu.be/RYYf8cLUV5E

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