00:00Hi guys and welcome back to Med Simplified.
00:03In this video, we are gonna talk about 7 foods that are very good for your heart.
00:08I'm Dr. Umar and let's begin.
00:11A healthy heart is essential for your overall health and well-being.
00:16A healthy heart can pump blood effectively, which helps to deliver oxygen and nutrients
00:21to the body's tissue and organs.
00:24This can improve energy levels, reduce fatigue and improve the overall quality of your life.
00:29Heart disease, also known as cardiovascular disease, is a term used to describe a range
00:36of conditions that affect the heart and the blood vessels.
00:39These conditions can include coronary artery disease, heart failures, arrhythmias and valve
00:45disorders.
00:46Morbidity refers to the incidence or prevalence of a disease or condition, while mortality refers
00:53to the number of deaths caused by the disease.
00:56Heart disease is a leading cause of both morbidity as well as mortality worldwide.
01:03And its impact is growing and it varies by age, sex and geography.
01:09According to the World Health Organization, cardiovascular disease is responsible for an estimated 17.9
01:15million deaths per year, accounting for 31% of all global deaths.
01:21In the United States, heart disease is the leading cause of death for both men and women, causing
01:27around 655,000 deaths per year.
01:32The morbidity due to heart disease is also high, with millions of people living with condition
01:37and experiencing a range of symptoms and complications.
01:40Some of the common symptoms of heart disease can include chest pain, discomfort, shortness
01:45of breath, fatigue and palpitations.
01:49Complications can include heart attacks, stroke, heart failure and arrhythmias.
01:55The impact of heart disease on morbidity and mortality can be reduced through lifestyle modifications
02:00such as regular exercise, a healthy diet, avoiding smoking and managing stress, as well as through
02:07medical treatments such as medication, surgery and other interventions.
02:12Diet plays a crucial role in heart health.
02:16Consuming a healthy diet is associated with a lower risk of developing cardiovascular disease,
02:21while an unhealthy diet can increase the risk.
02:24Here are some of the impacts of diet on heart health.
02:28Consuming a diet high in sodium can increase blood pressure levels, which is a major risk
02:34factor for heart disease.
02:35Similarly, consuming a diet high in saturated and trans fats can increase cholesterol levels
02:42in the blood, which is another risk factor for heart disease.
02:47Eating a diet that is low in saturated and trans fats and high in fiber can help to lower cholesterol
02:52levels and reduce the risk of heart disease.
02:57Consuming a diet high in calories and low in essential nutrients can lead to weight gain and
03:03obesity, which is another risk factor for heart disease.
03:07Consuming a healthy diet that is low in calories and high in essential nutrients can help to
03:12maintain a healthy weight and reduce the risk of heart disease.
03:16So the bottom line here is that we should take very good care of the heart and the blood vessels
03:21because these are very essential parts of our body.
03:24And eating a diet that is rich in good nutrients plays a vital role in improving heart health as
03:29well as avoiding the foods that can promote heart diseases.
03:33Like foods rich in sodium, trans fats and high calories, they also play a vital role for
03:39maintaining a healthy heart.
03:41Now let's talk about 7 foods that are very good for your heart.
03:451.
03:46Oats Oats are a great source of fiber and have been shown to lower the LDL cholesterol
03:52levels, also known as the bad cholesterol.
03:56You can enjoy them in the form of oatmeal, granola or even in baked goods like oatmeal cookies.
04:03A study published in the American Journal of Clinical Nutrition found that consuming oatmeal
04:08or oat bran can significantly reduce total cholesterol levels by 5-10% and LDL cholesterol levels by 7-10%.
04:182.
04:19Salmon Salmon is a fatty fish that is rich in omega-3 fatty acids.
04:25These healthy fats have been shown to reduce inflammation in the body and improve your
04:30overall heart health.
04:32Aim for at least two servings of fatty fish per week.
04:36And you can enjoy them grilled, baked or even in sushi.
04:40A scientific review of 2,500 people found that consuming omega-3 fatty acids from fish such
04:46as salmon can significantly reduce the risk of cardiovascular disease, particularly in those
04:52with high triglyceride levels.
04:553.
04:56Berries Berries like strawberries, blueberries and raspberries are packed with antioxidants
05:01that have been shown to reduce inflammation in the body and improve your overall heart health.
05:07You can enjoy them fresh or frozen, in smoothies or even as a healthy dessert.
05:124.
05:13A study published in the American Journal of Clinical Nutrition found that consuming blueberries
05:18for 8 weeks can significantly improve your endothelial function of your heart, which is
05:22a marker of heart health.
05:245.
05:25Berries like strawberries, blueberries and raspberries have rich antioxidants in them like anthocyanins
05:31and flavonoids.
05:33These antioxidants have been shown to reduce inflammation in the body, which is a major
05:37risk factor for heart disease.
05:404.
05:41Nuts Nuts like almonds, walnuts and pistachios are a great source of healthy fats, fiber as
05:49well as proteins.
05:50They have been shown to improve cholesterol levels and reduce inflammation in the body.
05:55You can enjoy them as a snack, in trail mix or even in salads.
06:01A study published in the Journal of American College of Cardiology found that consuming
06:05nuts can reduce the risk of coronary heart disease by up to 37%.
06:10And multiple studies have found that eating a diet rich in nuts helps to lower the LDL cholesterol
06:15or the bad cholesterol, and it also increases the good cholesterol, which is known as HDL cholesterol.
06:215.
06:22Dark Chocolate
06:23Dark chocolate is a delicious treat that's also good for your heart.
06:28It's high in antioxidants that have been shown to improve blood flow in the vessels and
06:32lower the blood pressure.
06:34Just make sure to choose dark chocolate with at least 70% cocoa solids.
06:39A meta-analysis of 15 studies found that consuming dark chocolate can significantly reduce blood pressure,
06:46particularly in those with hypertension.
06:49Apart from reducing blood pressure, it has been found that eating dark chocolate improves
06:53your HDL levels and decreases the LDL levels of cholesterol in your body.
07:00Inflammation is a major risk factor for heart disease.
07:04And a study published in the American Journal of Nutrition found that consuming dark chocolate
07:08can help to reduce inflammation in adults with overweight or obesity.
07:13The study found that those who consume dark chocolate had lower levels of inflammatory markers
07:18in their blood.
07:196.
07:20Leafy Green Vegetables
07:22Leafy greens like spinach, kale and collard greens are packed with vitamins, minerals and
07:29antioxidants.
07:30They have been shown to improve heart health by reducing inflammation in the body and improving
07:35your overall blood pressure.
07:37You can enjoy them in salads, smoothies or even as a sordid dish.
07:42A study published in the British Medical Journal found that consuming one extra serving of leafy
07:47greens per day can reduce the risk of coronary heart disease by 16%.
07:52Leafy green vegetables are a rich source of vitamins and minerals like vitamin K, magnesium
07:58and potassium.
07:59These nutrients are important for maintaining healthy blood pressure levels and preventing heart
08:03disease.
08:04Leafy greens are low in calories and high in fiber, which can help to prevent weight gain and
08:10maintain a healthy weight.
08:12Maintaining a healthy weight is very important for reducing the risk of heart disease.
08:177.
08:18Avocados
08:19Avocado is a great source of healthy fats that have been shown to improve cholesterol levels
08:25and reduce inflammation in the body.
08:28You can enjoy it as a spread on toast, in salads or even as a substitute for mayonnaise.
08:34A study published in the Journal of American Heart Association found that consuming one avocado
08:39avocado per day as part of a moderate fat diet can significantly improve cholesterol levels
08:44and reduce the risk of cardiovascular disease.
08:47And another study published in the Journal of Clinical Hypertension found that consuming
08:51avocados can help to lower blood pressure in adults with hypertension.
08:56The study found that those who consumed avocados for 6 weeks had significantly lower systolic
09:02blood pressure than those who did not consume avocado.
09:06Avocado is a unique fruit that is packed with healthy fats, fibers and nutrients that have
09:11been shown to improve heart health.
09:13It can improve cholesterol levels, blood pressure, vascular function and reduce inflammation.
09:19So, the next time you are looking for a healthy and delicious addition to your meals, try incorporating
09:24more avocados in your everyday meals.
09:27In conclusion, we have discussed 7 different foods that have been shown to benefit heart health.
09:33Carries, leafy greens, fatty fish, nuts, whole grains, avocado and dark chocolate all have
09:41unique properties that can improve cholesterol levels, blood pressure, reduce inflammation
09:47and improve the overall heart health.
09:50Incorporating these foods into your diet is a simple and effective way to support a healthy
09:54heart.
09:55Remember, a healthy diet is just one aspect of a heart-healthy lifestyle.
10:01Regular physical activity, stress management and avoiding smoking are also very important
10:07for maintaining a healthy heart.
10:09Thank you for watching and we hope you found this information helpful.
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10:27See you guys in the next video.
10:29Take care.
10:30Bye.
10:31Bye.
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