The Best Diet for Heart Health (Evidence Based)
Articles Blog

The Best Diet for Heart Health (Evidence Based)

September 2, 2019

Hey, everyone. My name is Amy. And today, what can you do about heart disease? So, heart disease is the number one killer
in America and around the world. By 2020 it’s going to be the number one cause of
death and of disability in the US, and in 2014 there are 1.4 million people who
died because of issues related to the heart. So, what can we do to stop this
crazy epidemic from affecting our lives? Let’s check it out.
So, if you like this video hit the thumbs up and please do not forget to subscribe.
Pop on over to my Instagram channel so that you can check out daily
tips and tricks for how to eat healthy. Alright so let’s check out that
science. My name is Miranda Bailey. I am Chief of
Surgery and I believe that I’m having a heart attack. What happens when the
doctor… I’ll be damned if I’m gonna let a blocked artery take me down. becomes the patient? Grey’s Anatomy Thursday and during
the episode see the world premiere trailer of the grace spin-off station 19 So, you probably have heard of or seen some of those medical shows where
someone just falls over gripping their chests or even have experienced this
situation yourself and someone’s having a heart attack. What that means that
their heart is literally dying because it’s unable to get blood to go back to
the heart and that is a horrible condition which can cause someone to die.
There’s a lot of things that you can do to be able to help prevent that such
as taking drugs or getting stints to open up arteries, but there’s an even
better way. Using your diet you can actually reverse heart disease. So, what
sort of things in our diet are actually causing this?
So, diet has been found to be very very closely linked with heart disease and
there’s so many studies out there that are linking consumption of meat, red meat,
processed meat, and even white meat and other animal products with an increase
in heart disease. Now because of this information people started looking into
the different elements of meat to try to figure out what was causing that and so
they started looking at the saturated fat. And then the whole saturated fat
debacle where people seemed to almost be more confused now than they were before that happened, but then this study came out. This study came out in June of this year.
What they did was they took about a hundred people and split them into two
different groups and so fifty people in one group ate a low saturated fat diet and
fifty people in the other group ate a high saturated fat diet. They did
something even a little bit more. What they did was while those people were on
those two separate amounts of fat they also put them on a rotation of different
types of protein so for four weeks. They would eat chicken for four weeks, then they would eat red meat for four weeks, and then they would eat plant-based protein. What they found
in their results was the fact that regardless of whether they were eating
the low saturated fat or the high saturated fat, when specifically looking at their cholesterol levels, they found that if
they were eating the white or red meat their cholesterol levels were higher, but
if they were eating the plant-based protien significantly lower. Cholesterol is
one of the risk factors for heart disease. It’s one of the things that
actually makes it so that a heart attack can happen. So, that study is seriously
important because it shows that it might not be the saturated fat as much, even
though saturated fat has been shown to raise one’s cholesterol. What might be
more important is the package that the saturated fat is coming in instead. So, it
might be the animal product itself instead of just the one nutrient. There
are also other studies to support the same thing. There are other studies that
show things like meat causes something called TMAO to be made in your gut which can then result in inflammation and cause heart disease. There’s also been
one randomized controlled trial that looked at a protein red meat called l-carnitine and found that even that was associated with heart
disease risk. And there are still more studies that show that people who eat a
vegetarian or a vegan diet actually have significantly lower risk of heart
disease than people were eating an omnivorous diet. This was shown in the
Adventist Health Study two. So, if you’ve seen my Blue Zones video seventh-day
adventists are probably familiar to you. They are a branch of Christianity that
believes in having a healthy diet and lifestyle as well as the tenets of the
Christian faith. With that study you have a huge group of healthy vegans, healthy
vegetarians and healthy omnivores to compare and when they looked at that
across in different studies with all the data that they collected from almost a
hundred thousand people they found that the people who were not eating meat had
a significantly lower risk of getting heart disease. There were significantly
less people who got heart disease and the groups that were vegan or vegetarian
as compared with the healthy omnivores. In the study mate is not a health food
for your heart. So, if meat is something bad that you could eat for your heart
then is there anything that’s actually good? Yes! So, one of the things that’s
actually good is soy. I know soy is getting a bad rap and there’s a lot of
guys out there who fear it and ladies too who think that soy is just going to
go in and mess up their hormones because it has a thing called phytoestrogens
which basically means plant estrogen. And estrogen is a female hormone
Soy has been found to be protective especially for the heart. So, soy has been
associated with a three to four percent decrease in risk of heart disease from
randomized controlled trials and I’m not just talking a couple I’m talking this
article cites meta-analyses that look at 46 studies on soy and heart disease.
So, soy has been linked to heart disease prevention. So, please go out there and
drink your soy milk and eat tofu and who knows maybe you should tofurkey
on your next sandwich instead of turkey. But is there anything else out there
that could be significantly more powerful? Yes. Eat your fruits and
vegetables just like your mother told you when you
were a kid. So, fruits and vegetables are super
amazing at protecting against heart disease and one of those reasons is
because of fiber and there are two types of fiber that we’re gonna look at.
There’s soluble fiber and insoluble fiber. So, soluble fiber is extra cool
because if you have high cholesterol it actually helps you lower it because it
makes it so that the cholesterol actually leaves body and goes into the
toilet. So, foods that contain soluble fiber are
vegetables such as carrots, broccoli, onions, and artichokes; fruits including
bananas, berries, apples, and pears as well as all beans, all lentils, oats, and barley.
Just as a few examples. So, how much fiber should you be eating in a day? Well, if
you are a man then you’re gonna be wanting to have 38 grams of fiber a day
for men and 25 grams a day for women however, more is good as well. Babies
between 1 and 3 years old should have 19 grams a day. Children 4 to 8 should have
25 grams and starting at age 9 children should start following the recommendations for
adults as well. So if you have a family history of heart disease or have high
cholesterol high blood pressure or anything what are some things, just in
summary, that you can do to be able to help your heart health? 1. stop eating the
meat 2. Eat more soy and 3. Eat your fruits and vegetables as often as you can. So, I really hope this video helps you be able to make significantly
healthier choices and avoid chronic disease. And always remember love God, eat greens, and get moving. See you in the next video. Hey, everyone. Amy again. If you are
interested in learning more about a whole food plant-based diet and how to
get started go check out my website for my new free guide on how to start a
whole food plant-based diet. If you want to support this channel so that I can
keep making even more content then head on over to my patreon page. Alright see
you next time.

Leave a Reply

Your email address will not be published. Required fields are marked *