6 Best Tips To Beat Heart Disease

Aug 18, 2023

6 Best Tips To Beat Heart Disease

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In this video, we’re going to explore 6 practical tips to beat heart disease and enjoy a long and healthy and VIBRANT life.

6. Get Regular Exercise
Exercise helps to keep blood sugar levels in check, makes blood pressure more manageable, and prevents plaque buildup in arteries.

It also strengthens your cardiovascular system, making it more efficient at pumping blood.

5. Reduce Stress
It’s important that we take control of stress as when it continues over the long term, damage occurs throughout the body… which harms cardiovascular health.

With chronic stress, inflammation goes up and immunity goes down, and the blood supply to the gut diminishes.

4. If you smoke, stub it out
The chemicals in cigarettes damage blood vessels and cause them to harden and narrow.

3. Choose vegetable oils wisely
Stay away from polyunsaturated fat-based vegetable oils and stick to saturated and monounsaturated options like olive oil and coconut oil.

2. Reduce processed foods and carbs
Diets high in processed foods are linked to an increased risk of obesity and chronic diseases such as heart disease, stroke, and diabetes.

1. Eat More Whole Foods
Whole foods are unrefined and unprocessed, and this means that whole food retain all of their natural nutrients, making them far healthier as a general rule.

Disclaimer: All material in this publication is provided for information only and may not be construed as medical advice or instruction. No action should be taken based solely on the contents of this publication; instead, viewers should consult appropriate health professionals on any matter relating to their health and well-being. The information and opinions provided in this publication are believed to be accurate and sound, based on the best judgment available to the producers, but viewers who fail to consult with appropriate health authorities assume the risk of any injuries. The publisher is not responsible for errors or omissions. The material in this report has not been approved by the Food and Drug Administration. The products discussed are not intended to diagnose, treat, cure, or prevent any disease.

Content

0.12 -> heart disease is the single biggest

2.52 -> cause of death globally but it didn't

5.46 -> used to be like this in fact at the

8.58 -> beginning of the 20th century death from

11.16 -> heart disease wasn't common at all it is

14.34 -> a new problem caused by Lifestyle

16.139 -> Changes marketing lobbies and

18.779 -> misinformed policy decisions today it

22.08 -> may feel like heart disease is

23.76 -> inevitable but it truly isn't

27.119 -> so in this video we're going to explore

30.06 -> six practical tips to beat heart disease

33.48 -> and enjoy a long healthy and vibrant

36.36 -> life we'll take a look at science back

39.12 -> to Lifestyle adjustments and information

41.52 -> when it comes to cholesterol and food

44.1 -> choices to empower you with a practical

46.98 -> plan for taking back control of your

49.8 -> health but before we continue can you do

52.62 -> us a favor click on the thumbs up and

54.899 -> help us spread the word about heart

56.579 -> disease prevention and ring the bell to

59.16 -> stay up to date with our latest videos

60.98 -> we want to make sure you get the latest

63.84 -> info so you can live a long healthy life

66.42 -> and stick around to find out how to get

69 -> two heart healthy free gifts we

71.7 -> guarantee both you and your heart will

74.1 -> love them number six get regular

77.82 -> exercise

79.2 -> exercise is one of the best things you

81.6 -> can do for your heart health it helps to

83.82 -> keep blood sugar levels in check makes

85.86 -> blood pressure more manageable and

87.84 -> prevents plaque buildup in arteries all

90.72 -> of these effects work together to reduce

92.82 -> your risk for heart disease and the

94.979 -> benefits of exercise don't stop there

97.259 -> exercise strengthens your cardiovascular

99.96 -> system making it more efficient at

102.119 -> pumping blood weight loss that comes

104.579 -> from exercise reduces stress on your

107.04 -> heart

107.88 -> if you're overweight especially if you

110.34 -> have visceral fats around the abdomen

112.5 -> that becomes a factory of chemicals in

115.079 -> itself this causes inflammation

117.659 -> throughout the body injures the liver

120 -> and damages blood cholesterol which

123.42 -> ultimately leads to problems with the

125.399 -> arteries and heart

127.32 -> physical activity supports and restores

129.899 -> many interconnected systems in the body

132.12 -> from the muscles to the immune system

134.78 -> digestion blood and hormone production

138.9 -> so how much exercise do you need to reap

141.18 -> these benefits walking 30 minutes a day

143.879 -> can make a big difference and Studies

146.28 -> have found that walking after meals is

148.26 -> particularly beneficial reducing blood

150.599 -> glucose levels by 12 percent compared to

153.239 -> people who walked at other times of the

155.28 -> day

156 -> the type of exercise to aim for really

158.4 -> depends on your current state of health

160.86 -> if you already have a heart condition

162.42 -> you don't want to jump into an overly

164.879 -> strenuous exercise regime the key is to

167.94 -> work within your current abilities and

170.4 -> build up to more intense exercise if

172.62 -> your doctor gives you the green light

175.14 -> research from the Harvard School of

177.06 -> Public Health found that people who live

179.34 -> with sedentary Lifestyles have nearly

181.86 -> twice the risk of cardiovascular heart

184.5 -> disease compared to those who exercise

186.66 -> regularly the same Harvard study found

189.78 -> that men who trained with weights for 30

192.239 -> minutes or more per week had a 23 risk

196.319 -> reduction of coronary heart disease

198.48 -> compared to those who didn't

200.879 -> moderate intensity weight training and

203.64 -> higher intensity cardio are associated

206.04 -> with lower heart disease risk however

208.92 -> it's important to work within your

210.959 -> capabilities if you're already

212.58 -> experiencing symptoms wherever you are

215.34 -> today include some form of exercise as

217.92 -> part of your regular routine number five

221.22 -> reduce stress

223.799 -> stress increases insulin and cortisol

226.62 -> levels

227.58 -> here it's important to understand the

229.86 -> fight or flight response our bodies are

232.68 -> built to deal with acute stress in

234.72 -> emergency situations and we tend to

237.12 -> handle them well In the Heat of the

238.799 -> Moment however daily chronic stress is a

243.06 -> major problem with chronic stress

245.34 -> inflammation goes up and Immunity goes

248.099 -> down blood supply to the gut diminishes

250.68 -> and sends it to other parts of the body

252.659 -> which is necessary for fight or flight

254.939 -> this causes a domino effect that

257.459 -> elevates blood pressure and blood sugar

259.199 -> levels as a natural Rhythm cortisol

262.26 -> should rise in the morning as we're

263.82 -> waking up and reduce throughout the day

266.04 -> but if it's not working that way

268.199 -> everything gets thrown out of balance

270.62 -> anger fear and negative emotions have an

274.38 -> impact on hormone production and when it

277.199 -> continues over the long term damage

279.419 -> occurs throughout the body

281.04 -> which harms cardiovascular health it's

283.979 -> no secret that we all face stress

285.96 -> whether it's from work family life or

289.5 -> the general hustle and bustle of

291.24 -> everyday life stress is inevitable but

295.259 -> it's important that we take control of

297.18 -> stress where we can here are a few tips

300.96 -> identify your triggers

303.24 -> what are the things that tend to trigger

305.4 -> your stress is it work deadlines family

308.58 -> conflict or something else entirely once

312.18 -> you know what your triggers are you can

313.919 -> start to develop a plan for how to deal

316.02 -> with them develop a support system

319.04 -> whether it be talking to loved ones

321.6 -> professional help or some other strategy

324.6 -> support systems alleviate stress and

327.9 -> ultimately improve outcomes make time

330.6 -> for yourself don't forget to schedule

332.58 -> some time for activities that make you

334.8 -> happy this could be anything from

337.02 -> reading a book to a group activity or

340.08 -> simply going for a walk in nature taking

342.84 -> some time for yourself will help lower

344.699 -> your stress levels overall

346.919 -> practice relaxation techniques there are

350.4 -> many different relaxation techniques out

352.38 -> there yoga meditation and breathing

355.74 -> exercises are good ones find one that

358.5 -> works for you and make it a regular part

360.72 -> of your routine you'll be surprised at

362.94 -> how much better you feel after taking

364.44 -> just 10 minutes out of your day to relax

367.1 -> likewise insufficient sleep is a killer

370.62 -> so don't ignore the importance of proper

373.5 -> sleep studies show that insufficient

375.96 -> sleep leads to high blood pressure

378.44 -> atherosclerosis stroke and heart attack

382.139 -> to give yourself the best chance for a

384.3 -> good night's sleep set regular times to

386.88 -> go to bed and wake up turn off screens

389.22 -> and electronic devices at least an hour

391.319 -> before bed don't consume caffeine in the

394.02 -> afternoon and create a sleeping

396.36 -> environment that is dark and a

398.52 -> comfortable temperature

399.9 -> a bedtime routine is a great way to make

402.479 -> this easy

403.68 -> finishing off the day by writing a

405.66 -> journal or plan for tomorrow gentle

408.18 -> stretching and reading a book or

410.16 -> listening to relaxing music

412.56 -> number four if you smoke stub it out

417.479 -> smoking is bad news for the heart and

420.18 -> all-round health

421.68 -> the chemicals in cigarettes damage blood

424.02 -> vessels and cause them to harden and

426.12 -> narrow it's one of the worst things for

428.1 -> increasing heart attack risk when you

430.74 -> quit smoking you'll risk for a heart

432.6 -> attack immediately begins to drop within

435.6 -> two to three weeks lung function begins

438.3 -> to improve and energy levels increase

440.94 -> quitting smoking has many immediate as

443.58 -> well as long-term benefits including

446.46 -> reduced risk of heart attack improved

449.639 -> lung function reduced stress better

453 -> sense of taste and smell and more money

456.18 -> in your pocket whatever way you look at

458.52 -> it smoking damages your cardiovascular

461.16 -> system and all processes in your body

464.22 -> so being a non-smoker is one of the best

466.8 -> things you can do

468.599 -> next we'll clear up a controversial

470.94 -> topic

472.08 -> vegetable oils and cholesterol

475.5 -> number three choose vegetable oils

478.319 -> wisely

480 -> vegetable oils are a complicated topic

482.759 -> when it comes to heart disease but

484.979 -> fortunately research has developed in

487.56 -> Leaps and Bounds over the past few

489.72 -> decades highlighting the good and the

492.84 -> bad oils first let's briefly explore the

496.5 -> difference between saturated fats

498.86 -> monounsaturated fats and polyunsaturated

502.259 -> fat as these are the key to the

505.02 -> conversation

506.34 -> saturated fat like that found in butter

509.039 -> or meat has no double Bonds in its

511.919 -> structure and is thus considered

513.839 -> saturated with hydrogen atoms these fats

517.919 -> are usually solid at room temperature

520.88 -> monounsaturated fats is a type of

523.26 -> unsaturated fat with one double bond in

526.44 -> its structure these are usually liquid

529.08 -> at room temperature

530.64 -> and polyunsaturated fat has more than

533.94 -> one double bond in its structure these

536.399 -> are usually liquid at room temperature

539.04 -> now polyunsaturated fat vegetable oils

541.92 -> such as canola and soybean oil are

544.32 -> unstable meaning they can easily become

546.6 -> rancid and so they're pressed into oil

549.18 -> and put on a supermarket shelf light

551.64 -> heat and oxygen exposure cause them to

554.58 -> oxidize and go rancid because they are

557.1 -> so unstable

558.42 -> this essentially makes them toxic for

560.94 -> the body when you eat these rancid oils

563.399 -> they damage cholesterol and wreak havoc

566.1 -> inside your blood vessels so it's best

568.68 -> to stay away from polyunsaturated fat

570.899 -> based vegetable oils like corn oil

573.98 -> cotton seed oil safflower oil soybean

578.279 -> oil and canola oil

580.74 -> these oils are often used in salad

583.26 -> dressings margarine and store-bought

586.2 -> muesli bars cookies and crackers so be

589.74 -> aware of these oils on the other hand

592.519 -> coconut oil and olive oil are less

595.32 -> likely to become toxic coconut oil is up

598.92 -> to 90 saturated fat which is much more

602.339 -> stable and as a result is less

604.68 -> susceptible to going rancid it also

607.2 -> contains lauric acid which is known to

610.08 -> protect against harmful bacteria Now

612.839 -> coconut oil is controversial that's

615.36 -> because it can increase total

616.98 -> cholesterol levels and outdated science

619.56 -> used to tell us that cholesterol equals

621.899 -> bad well that idea has been debunked

625.38 -> what scientists know today is that it's

628.38 -> not about the levels of cholesterol in

630.12 -> the blood but the quality of that

632.339 -> cholesterol oxidized cholesterol damages

635.04 -> arteries and leads to blocked arteries

637.38 -> and this oxidation is caused by things

639.66 -> like toxic food stress and lifestyle

642.3 -> factors yes eating saturated fat can

645.959 -> raise overall cholesterol levels but the

648.42 -> key thing to focus on is whether that

650.64 -> cholesterol is healthy or oxidized you

654.36 -> need cholesterol to function the brain

656.88 -> is the most cholesterol-rich organ in

658.98 -> the body and low cholesterol is linked

661.56 -> to increased Alzheimer's disease

663.32 -> Parkinson's disease and other

665.779 -> neurodegenerative disorders cholesterol

668.88 -> is vital to hundreds of functions in the

671.399 -> body but it's the health of the

673.44 -> cholesterol that matters

675.18 -> so while coconut may increase both LDL

678.72 -> and HDL cholesterol that's not

681.18 -> necessarily a bad thing because

682.94 -> oxidization is what matters and studies

686.1 -> show that coconut oil protects against

688.579 -> oxidization a 2017 study published in

692.82 -> the journal prostaglandins leukotrienes

695.579 -> and essential fatty acids reported that

698.519 -> the unique bioactive compounds found in

700.86 -> coconut oil have been shown to have

703.1 -> anti-diabetic lipid lowering and

705.959 -> anti-cancer activities other Studies

708.48 -> have shown that coconut oil has

710.6 -> anti-inflammatory benefits improves

713.279 -> blood lipid profiles and is rich in

716.1 -> powerful antioxidants all of which

718.5 -> promote healthy cholesterol and heart

720.48 -> function what's more coconut oil has a

723.959 -> high smoke point making it a good option

726.3 -> for cooking at higher temperatures

728.1 -> without carcinogenic byproducts finally

731.339 -> olive oil it's the secret source of the

734.519 -> Mediterranean diet it's made of seventy

737.16 -> percent monounsaturated fat Which is far

739.74 -> more stable than polyunsaturated fat the

742.2 -> monounsaturated fat in olive oil is

744.54 -> called oleic acid and Studies have shown

747.06 -> that oleic acid offers many benefits for

749.579 -> heart health the famous predomed study

752.339 -> trialled the benefits of olive oil over

754.74 -> five years one group of people were

757.32 -> instructed to eat four tablespoons of

759.36 -> olive oil per day and the other group

761.82 -> didn't what the study revealed is that

764.459 -> people who ate olive oil had a 30

766.44 -> reduced risk of cardiovascular disease

769.32 -> and stroke other Studies have similarly

772.5 -> found significant benefits of olive oil

775.139 -> for heart health diabetes skin health

778.079 -> and arthritis as well as brain related

781.2 -> Health such as protecting against

783.18 -> Alzheimer's disease

784.98 -> Beyond healthy fat olive oil is rich in

788.279 -> vitamins and antioxidants which protect

791.16 -> cholesterol from oxidization and in turn

794.04 -> reducing the risk of plaque buildup in

796.68 -> the arteries

798.06 -> recent studies found that olive oil

800.1 -> consumption reduces blood pressure

802.1 -> improved the lining of blood vessels and

804.779 -> may prevent excess blood clotting

807.48 -> so to summarize stay away from

810.24 -> polyunsaturated fat based vegetable oils

812.82 -> and stick to saturated and

815.24 -> monounsaturated options like olive oil

818.04 -> and coconut oil

820.2 -> number two reduce processed foods and

823.68 -> carbs processed food is any food that

826.8 -> has been altered in some way during

828.54 -> preparation this can include adding or

831.6 -> removing ingredients cooking canning and

834.6 -> packaging while some processing can

837 -> improve the safety and quality of food

838.98 -> such as pasteurization of milk that

841.8 -> kills harmful bacteria most processed

844.26 -> foods cause problems many of which

846.42 -> include added salt sugar and chemical

849.42 -> additives diets high in processed foods

852.42 -> are linked to an increased risk of

854.579 -> obesity and chronic diseases such as

857.1 -> heart disease stroke and diabetes beyond

860.82 -> the obvious foods like potato chips and

863.519 -> fast food common everyday examples

865.98 -> include bread and fruit juice foods that

868.92 -> people often think are good for them but

871.079 -> in fact wreak havoc in the body

873.54 -> for example homeo bread is touted as a

877.079 -> healthy food but in fact there's not

879.3 -> much difference between whole grain

880.92 -> bread and white bread it is all

883.5 -> processed

884.639 -> it's all had the fiber broken down and

887.22 -> it's all going to turn into sugar very

889.139 -> quickly once it's hit your stomach and

891.72 -> in the case of whole grain bread the

894 -> enzyme amylase in our saliva and stomach

897 -> is extremely effective at breaking down

899.399 -> processed wheat into glucose which

902.04 -> damages cholesterol and contributes to

904.32 -> heart problems over time and in the case

906.779 -> of fruit juice well that's essentially

909.66 -> drinking sugar as the fiber has been

912.18 -> completely removed in the juicing

913.92 -> process meaning that the sugar is

915.899 -> rapidly absorbed into the blood spiking

918.48 -> blood sugar and triggering a process

920.22 -> known as glycation the process in which

922.86 -> sugar molecules coats protein or lipid

925.38 -> molecules and damage the function of

927.6 -> blood vessels these are just a few

929.88 -> examples to show how processed foods

931.92 -> become Franken foods and damage vital

934.62 -> processes in the body

936.48 -> which brings us to number one

938.94 -> but first don't forget to check out the

941.459 -> free book The surprising truth about fat

944.1 -> and cholesterol

945.36 -> plus the first episode of the untold

948.6 -> story of heart disease something that

951.24 -> everyone concerned about heart health

952.92 -> should watch

954.36 -> click the link in the description below

956.1 -> to claim these free gifts

958.139 -> okay number one

960.42 -> eats more Whole Foods

963 -> Whole Foods are unrefined and

965.519 -> unprocessed this means that Whole Foods

968.459 -> retain all their natural nutrients

970.44 -> making them far healthier as a general

972.899 -> rule they are free of additives

975.12 -> preservatives and other artificial

977.279 -> ingredients that can be harmful to your

979.62 -> health think about a fresh head of

981.6 -> broccoli or a sweet potato you don't

984 -> need to look at the ingredient label to

985.98 -> know what it is beyond thinking about

987.839 -> whether it's organically grown there are

990.3 -> many reasons why Whole Foods are

991.98 -> important for preventing heart disease

993.959 -> for one they contain fiber which helps

997.079 -> to keep blood sugar levels stable and

999.24 -> keeps cholesterol healthy whole fruits

1001.639 -> and vegetables are rich in antioxidants

1004.16 -> which help to protect the cells from

1006.199 -> damage caused by free radicals free

1008.6 -> radicals contribute to cardiovascular

1010.759 -> disease so by consuming plenty of

1013.22 -> antioxidant Rich Whole Foods we can help

1015.8 -> to prevent this from happening last but

1018.199 -> not least most whole foods reduce

1020.24 -> inflammation in different ways which is

1023.48 -> another factor that contributes to heart

1025.339 -> disease inflammation damages the lining

1028.339 -> of your arteries making them more likely

1030.5 -> to develop plaque buildup or

1032.799 -> atherosclerosis which leads to heart

1035.299 -> attack so what are healthy Whole Foods

1038.36 -> we're talking about whole fruit and

1040.459 -> vegetables organic grass-fed meat wild

1043.76 -> caught fish poultry nuts seeds and

1048.079 -> legumes eating plenty of these real

1050.419 -> foods while cutting back unprocessed and

1052.7 -> refined Foods is going to give your body

1055.039 -> what it needs to function optimally

1057.02 -> while avoiding the damage that comes

1059.419 -> with refined grains and chemical filled

1062.12 -> processed foods

1063.74 -> so there you have it six science-backed

1066.799 -> tips to beat heart disease number six

1069.86 -> get regular exercise

1072.38 -> number five reduce stress

1075.679 -> number four if you smoke stub it out

1080.059 -> number three choose vegetable oils

1082.82 -> wisely

1083.96 -> number two reduce processed foods and

1087.14 -> carbs

1088.1 -> number one eat more Whole Foods

1091.58 -> which of these are you doing do you have

1094.039 -> any tips that made them easier for you

1096.38 -> leave a comment and share it with others

1098.6 -> in the heart disease code community and

1101.12 -> remember to get your two free gifts the

1103.94 -> surprising truth about fat and

1105.559 -> cholesterol and the first episode of the

1108.559 -> untold story of heart disease just click

1111.38 -> the link in the description below to get

1113.12 -> them and remember to like this video and

1116.299 -> click the Subscribe button so that you

1118.28 -> can stay up to date as we release new

1120.559 -> videos thank you so much for watching we

1123.26 -> hope you have a happy and heart healthy

1125.24 -> day

1127 -> [Music]

1129.679 -> foreign

1135.09 -> [Music]

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