4 Diet Tips For A Healthy Heart

4 Diet Tips For A Healthy Heart

4 Diet Tips For A Healthy Heart

By Bryan Wright 4 Comments August 13, 2019


Did you know that in Australia, 57 000 people
suffer a heart attack every year? That’s one heart attack every 10 minutes. You’ve probably heard that your genetics
has a part to play in your heart attack risk. But it’s not all out of your control. Fortunately, there is a lot you can do to
reduce your heart attack risk by following a healthy lifestyle. Today, I’m going share with you my top 4
diet tips to help prevent heart attacks and boost heart health. Tip number 1: Omega 3 fatty acids Omega 3s are a type of fat that do have benefits
when it comes to improving heart health. There is some debate in the medical community
about exactly how much benefit there is from taking Omega 3. Early studies found that the risk of death
from heart disease could be reduced by up to 36% by taking Omega 3s. But more recent studies like one released
in March of 2018 suggested that the benefit could be much smaller, something like 7%. But here’s the thing – every percentage
point counts when it comes to preventing heart disease. So how much do you need? And what about the different types of Omega
3s? Well there are 3 main types of Omega 3 – EPA,
DHA and ALA. Studies have found that the benefit from Omega
3 tends to plateau after a certain point and this point is a total of 250mg of combined
EPA and DHA. That’s equivalent to having 2 serves of
fish per week. If you’d rather take fish oil supplements,
then 1 gram of fish oil per day is sufficient. If you don’t like fish or are vegetarian,
then you’d be happy to know that there are Omega 3s in plants and that’s the ALA that
I referred to earlier. One thing to keep in the back of your mind
is that the Omega 3 from plants, like ALA, are similar to the Omega 3s in fish but not
exactly the same. It is assumed that plant based Omega 3s also
have some benefits for heart health, but we can’t say for sure. The Australian Heart Foundation recommends
1 gram of plant based ALA per day and that’s pretty easy to achieve. 30 grams of Walnuts contains 1.9 grams of
ALA, 15 grams of Chia Seeds contains 2.7 grams and 1 tablespoon of Canola Oil contains 1.8
grams. Tip Number 2: Reduce Trans Fats Not all fats are created equal. Even though Omega 3s can be protective, trans
fats can increase the risk of heart attacks. Saturated fats were thought to be the enemy,
but now we’ve found that trans fats are even worse. A study found that increasing our trans fat
intake by just 2%, leads to a 93% increase in the risk of heart attacks. That’s almost double! The aim of a heart friendly diet shouldn’t
be to remove all fats from your diet. Fats are an important source of nutrition. A more balanced strategy is to increase fats
like Omega 3s and unsaturated fats from nuts, legumes and plant oils, while decreasing saturated
fats and especially trans fats But where do trans fats come from? And why do foods contain them? Trans fats are found in small amounts in nature,
like in dairy or meat. But it is the industrial production of food
that has led to an increase in the amount of trans fats in our diet. Trans fats are found in some margarines, butter,
deep fried foods and commercially manufactured baked goods like biscuits, cakes and pastries. That’s a lot of yummy food. One important point is that even though regular
consumption of trans fats can be harmful, the occasional pastry isn’t going to kill
you. It’s all about keeping it in perspective. So try to reduce your trans fats where you
can, but don’t be too upset with yourself if you have a slice of cake, especially if
it’s your birthday. Tip number 3: Increase Fiber Fiber is a part of our foods that can’t
be digested. In a large study, women with high fibre intake
had 47% less risk of heart attacks compared to women with low fiber intake. One simple trick to increase your fiber intake
is to choose whole grains rather than refined ones. For example choosing brown rice or whole wheat
bread, as compared to white rice or white bread. Tip number 4: Increase fruits and vegetables You knew this was coming! A large study of more than 120 000 people
found that those with the highest intake of fruits and vegetables had a 20% lower risk
of heart attacks compared to those with the lowest intake of fruits and vegetables. The interesting thing is that, even though
our supermarkets are full of fruits and vegetables, we still find it difficult to include them
in our diet. And that’s because the way we eat is changing
globally. In Australia, the amount that we spend on
eating out is increasing every year. What we eat is being determined less by what
we choose to include in our diet, and more by what companies and restaurants feed us. So it’s more important now that ever before
to be more aware of the quality of the foods that we’re eating, because ultimately it’s
our health that gets effected by the food that we eat. Thanks for watching and I’ll see you in
the next one.

4 Comments found

User

DocUnlock

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. 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 is in the one that you use.

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User

I. Sokolov

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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User

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

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User

Duy Dang

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?

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