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


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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  1. Reyyclau Guevara on December 16, 2020 at 9:22 pm

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

  2. Meena Solomon on December 16, 2020 at 9:22 pm

    Good information 👍👍👍

  3. Widura Weerasinghe on December 16, 2020 at 9:24 pm

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

  4. Den Mark on December 16, 2020 at 9:25 pm

    Go vegan, higher potassium magnesium vit c b e k and higher fiber

  5. John Wishart on December 16, 2020 at 9:29 pm

    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.

  6. shivam srivastava on December 16, 2020 at 9:29 pm

    Thanks for a such making healthy wonderful video.
    Thanks doctor.

  7. L. Hansson on December 16, 2020 at 9:31 pm

    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

  8. DocUnlock on December 16, 2020 at 9:32 pm

    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

  9. mallikarjun goud on December 16, 2020 at 9:33 pm

    And your videos r really excellent
    Good luck

  10. jaco delport on December 16, 2020 at 9:33 pm

    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.

  11. Twilight Fox on December 16, 2020 at 9:39 pm

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

  12. DocUnlock on December 16, 2020 at 9:39 pm

    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.

  13. Jrytsray iyuk77 on December 16, 2020 at 9:41 pm

    I found out this statement is very good for us. Thanks doc?

  14. sylvia 10 shaw on December 16, 2020 at 9:41 pm

    Thank you Doctor
    good n clear explanation that makes you more handsome

  15. Lloyd Bernard on December 16, 2020 at 9:43 pm

    Has when trans fat comes from dairy and meet. What is Saturated fat

  16. mallikarjun goud on December 16, 2020 at 9:44 pm

    Can you do a video on growth of beard and melanin . Please

  17. 123 Mursal on December 16, 2020 at 9:45 pm

    I watched all videos make new videos

  18. Springteen on December 16, 2020 at 9:46 pm

    What’s your take on keto?

  19. Aly pixar on December 16, 2020 at 9:48 pm

    Great video

  20. Philipp Goemann on December 16, 2020 at 9:55 pm

    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

  21. marilyn perez on December 16, 2020 at 9:55 pm

    U so fine Mr. Doctor 🙂

  22. aasthachamling___ on December 16, 2020 at 9:58 pm

    i just found your channel and its really informative love your content very much

  23. Rohit Jain on December 16, 2020 at 9:59 pm

    Make more videos you will grow like anything all the best for future

  24. Turbo Ligma on December 16, 2020 at 10:00 pm

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

  25. 1111 2222 on December 16, 2020 at 10:01 pm

    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

  26. HardcoreNatural Fitness on December 16, 2020 at 10:08 pm

    Do more fitness and bodybuilding type video

  27. Roni Pletikosa on December 16, 2020 at 10:09 pm


  28. Hafian Hafiz on December 16, 2020 at 10:09 pm

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

  29. Duy Dang on December 16, 2020 at 10:11 pm

    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?

  30. Темирлан Бекен on December 16, 2020 at 10:14 pm

    Pastry wont kill u…


  31. acerdise on December 16, 2020 at 10:14 pm

    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?

  32. Diana Harris on December 16, 2020 at 10:16 pm

    Thank you for this video! It was very helpful.🤗

  33. corecubed Aging Care Marketing on December 16, 2020 at 10:16 pm

    Great information! And stay on top of your heart health by taking regular blood pressure readings, as outlined in this article: https://advanced-homehealthcare.com/home-blood-pressure-measurement/

  34. IMD LEGION on December 16, 2020 at 10:17 pm

    Thank you

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