Dr. Joel Fuhrman | 5 powerful steps to prevent heart disease.
1. Eat a large salad 2. Eat an ounce of raw nuts and seeds a day 3. Eat beans everyday 4. Eat cooked greens with mushrooms and onions 5. Eat three fresh fruits a day
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Content
5.39 -> in this presentation I'm gonna give you
five easy steps that you can
10.71 -> dramatically lower your risk of heart
attacks and strokes until imagine if
15.12 -> people follow these five steps we'd be
seeing cancer rates drop we'd see heart
19.529 -> attack rates almost cease to exist so
here's the star number one I want
24.3 -> everybody to eat a large salad least
once a day as a main dish can you do
28.17 -> that you need a salad at least once a
day because raw vegetables have been
31.859 -> shown to have dramatic protections
against all types of cancer and green
35.34 -> vegetables in particularly in raw have
dramatic powerful effects to prevent the
40.14 -> development of atherosclerosis they
inhibit development of plaque and the
44.19 -> better you chew them and your salad more
benefits you get alright number two the
49.26 -> second principle is I want you least an
ounce abroad not succeed today somewhere
54.51 -> between 1 & 3 ounces of nuts and seeds a
day nuts and seeds show dramatic
57.96 -> protection against sudden cardiac death
for example in the physicians Health
62.07 -> Study people ate nuts and seeds three
times a week or more out of 60% reduced
67.17 -> rate of sudden cardiac death
dramatic enhancements in Mike Spann
70.5 -> shown in multiple studies and here's one
other fact you should consider is that
75.27 -> people eating flax seeds and chia seeds
and sesame seeds containing lignans have
79.86 -> shown to reduce death rate from breast
cancer in women who have breast cancer
84.18 -> by over 71% over a ten-year study so
this is something people should do every
89.1 -> day eat some nuts and seeds every day
and what I do and teach is that people
93.72 -> blend them in a blender with some other
food the tomato sauce with an orange
97.56 -> with some lemon with some vinegar and
make delicious salad dressings out of
100.74 -> nuts and seeds so you eat in that salad
anyway might as well put some mutton
104.729 -> seed base dressing on top instead of oil
the third step is I want everybody to
110.79 -> eat some beans every
a half a cup of beans a cup of beans in
114.67 -> other words beans are V carbohydrate
food with the highest amount of slowly
119.83 -> digestible starches meaning that their
carbohydrate calories or absorb very
124.24 -> slowly over three to four hours not over
a half an hour like high glycemic
128.02 -> carbohydrates also beans contain a large
amount of resistant starch which means
134.08 -> those carbohydrates are resistant to
enzymatic degradation which means
138.85 -> they're converted into short chain fatty
acids so far down in the digestive tract
142.9 -> that their calories are lost pass
through us it's the toilet bowl so beans
148.18 -> are low in calories
they're low in glycemic effects they're
152.32 -> high in nutrients especially a compound
called I t5 inositol pentakus phosphate
158.38 -> which has powerful effects to protect
against heart disease and cancer
161.8 -> you know it's must be so protective if
26 letters long there must be great
165.85 -> right the fourth principle is that I
want people eat a nice serving of cooked
171.88 -> greens like lightly steamed or wok
greens every day like Brussels sprouts
175.3 -> or artichokes or streaming's or broccoli
with mushrooms or onions in the dish so
179.29 -> why you need mushrooms and onions we're
talking about cooked mushrooms because
182.739 -> cooked mushrooms contain some features
they're called aromatase inhibitors and
188.019 -> angiogenesis inhibitors factors that
prevent heart disease and powerful
192.04 -> effects to protect cancer so use those
onions for the organo sulfide compound
196.33 -> use those mushrooms of those salient
protective features against cancer and
200.11 -> use those cook greens as well as the
Ross salad to add a lot of low caloric
204.37 -> low glycemic high protein vegetables in
the night and the fifth step you should
209.92 -> take prevent heart disease and cancer
too of course is to eat at least 3 fresh
215.59 -> fruits a day and especially try to
consume some berries some cherries or
220.48 -> pomegranates various cherries and
pomegranates are so rich in anthracite
224.829 -> and polyphenols that they have those
high levels of those nutrients means
230.26 -> their glucose is absorbed more slowly
they're very low glycemic they promote
234.79 -> the growth of good bacteria in the gut
that actually slow the racemic effect of
239.26 -> other foods eaten when the berries or
the pomegranate
242.41 -> and they also are so rich in nutrients
that they have powerful effects to
247.09 -> protect the brain against aging to
protect the blood vessels and to protect
251.08 -> against cancer
this becomes a no-brainer why not not
256.93 -> have a heart attack not have a stroke
not be stuck in a nursing home you know
260.98 -> hooked up some equipment or unable to
care for yourself the rest of your life
264.91 -> and why be have you are why get in a
condition so your health gets so bad
270.25 -> that your relative and your children
have to take care of you in your later
275.23 -> years you want to fully live life there
be here you live so modernist original
280.36 -> science has made incredible advances in
recent years and I hope that you take
284.35 -> advantage this information get off the
couch get to the grocery store take the
289.51 -> effort learn this information learn how
great it can taste and get started right
293.65 -> now a great exercise for getting in
shape mobile speed jumping up and down
303.64 -> on a table like this
306.84 -> they're jumping off it touching the
ground
