How to DESTROY your HEART | 9 FORBIDDEN Foods for the HEART and 14 Best for CLEANING ARTERIES

0:00 heart disease is the leading cause of death worldwide in this video I'll discuss the best foods to reduce your risk of cardiovascular diseases and the worst ones to avoid which can increase your risk of heart attack and stroke both in developed and developing countries where they're the number one cause of death pay close attention as I'll also talk about risk factors I'll cover the best and worst habits for heart health including those that increase your chances of hot disease I've prepared 11 key habits to discuss and explain what are these 11 habits you can adopt to lower your risk of heart disease number one is managing your blood sugar levels I won't focus solely on Diabetes but studies show that pre-diabetic levels for example fasting

0:48 glucose that lab test you do after 8 to 12 hours without eating if it's mg per dilit or higher or if you're in a country using milles per liter that at 6.1 or above per liter at this level you're not diabetic but your cardiovascular risk is higher it's considered pre-diabetes between 100 and 126 for instance so even if you're not diabetic a value of 110 or 6.1 per liter already increases your risk of heart disease glycated hemoglobin levels which you often ask about also indicate pre-diabetes between 5.6 7 and 6.4 comma increasing Risk 2 so it's not just

1:34 diabetes but elevated blood sugar levels in general it's crucial to monitor glycated hemoglobin which shows your average blood sugar over the past 90 days if this test shows pre-diabetes values what would those values be 5.7 to 6.4% indicates increased cardiovascular risk 6.5 or higher is considered diabetes this test must be paired with another or repeated twice to diagnose diabetes it's crucial to monitor your blood sugar levels why does high blood sugar relate to heart disease and arterial fat deposits elevated levels can damage the interlining of blood vessels this can lead to what we call endothelial injury such injury can

2:21 facilitate fat accumulation there thus diabetes is a major risk factor for heart disease it can harm vessel Interiors to put it simply so keep an eye on those blood sugar levels I'll talk more about managing blood sugar later I discuss it often on this channel but since this video is about heart health I won't focus solely on that topic and the number two risk factor is high blood pressure studies show that a good blood pressure reading to lower cardiovascular risk is 1280s this would be the ideal value some guidelines say values below 1380s are fine but I prefer for 128th this is changing with some studies now considering 130 or 13 as many call

3:08 it to be borderline high if you can achieve 1208th that's considered ideal it's the normal pressure that new protocols aim to establish so watch your blood pressure as I said high blood sugar can damage blood vessels high blood pressure makes the heart work harder which can also harm blood vessels like diabetes high blood pressure pressure is a risk factor for other issues such as kidney problems and stroke it's crucial to manage your blood pressure levels number three is don't smoke I won't say much here you know this applies to all types of smoking including eigs and cigars number four also welln is the misuse of alcohol studies show that more than one drink a day can increase your heart disease risk why alcohol affects the

3:54 heart in small doses I'm not endorsing it mind you I'm just reporting what scientific Studies have found in small doses like one drink a day a glass of wine for example could benefit blood vessels and slightly lower cardiovascular risk but beyond one drink it becomes very harmful so be cautious with alcohol if possible avoid it if you have alcohol related issues like fatty liver then it's strictly no alcohol for others without alcohol rated diseases up to one drink is okay number five is genetics which we can't do much about for heart diseases like heart attacks or arterial plaque genetics plays a crucial role that's why knowing your family history is vital it can affect medical tests and treatment plans including cholesterol goals I'll talk more about

4:40 cholesterol levels but knowing family history is crucial as genetics is the only Factor here we can't change it's vital to understand it to adjust our approach and modify treatment number six is about stress stress is also a risk factor for heart diseases we know that people with higher stress levels tend to have more heart problems like heart attacks for example number seven sleep disturbances here I want to highlight a common one obstructive sleep apnea when sleeping you wake up feeling suffocated breathless people who sleep in the same house say you snore a lot this could be a sign of obstructive sleep apnea as it interrupts oxygen flow it's not just a feeling you might actually be short of

5:26 breath leading to what we call hypoxia when oxygen levels drop in our body this is a major risk factor for cardiovascular diseases it can destabilize blood pressure and increase blood sugar levels it's crucial to address sleep issues studies also suggest that those who sleep less than 6 hours or those who stay awake at night and end up sleeping during the day have a higher risk of cardiovascular diseases so this sleep issue is really important and number eight about cholesterol have you heard that cholesterol is good well that's true cholesterol is good we use cholesterol to produce hormones like vitamin D testosterone and cortisol which is vital for our lives cholesterol also plays a role in our production of

6:11 Bio salts and cell membrane formation in short cholesterol has many functions the problem is excess cholesterol or when bad cholesterol LDL is high or good cholesterol HDL is low what's a good HDL cholesterol level for men above 40 and for women above 50 some references say 45 okay I prefer HDL above 50 for women lower values are a heart disease risk factor regarding bad cholesterol LDL it's variable we must individualize know the person their risk factors then determine an LDL cholesterol value that's why it's so controversial some say cholesterol is good others say it's bad the truth is cholesterol is good but high levels are linked to cardiovascular

6:57 diseases for instance a young athletic person without high blood pressure diabetes or smoking habits can have LDL cholesterol up to 130 and it's considered good but for someone with high blood pressure arterial fat deposits or diabetes 130 would be very high we'd want lower values for them okay the target values depend on risk factors for example if someone's had two heart attacks or an obvious case that value drops to 50 see the difference it's almost three times lower than what's considered good for others so so be wary of those who say cholesterol is bad or those who say it's good it really depends on the level there's also another test another type of blood fat not cholesterol itself but a fat called triglycerides we aim for a value below

7:45 150 as higher levels are also linked to increased cardiovascular diseases triglycerides have an interesting aspect when very high especially above 1,000 you'd have an increased risk of pancreas inflammation called pancreatitis so we must also monitor cholesterol and triglyceride levels number nine low vitamin D levels many studies link vitamin D to cardiovascular diseases you've likely heard of vitamin D for bones that's its classic function what does vitamin D do it helps our intestines absorb calcium crucial for bone health but over time we were discovering other roles for vitamin D like in immunity and also regarding cardiovascular diseases studies show low vitamin D level May link to heart issues

8:31 so we need to be careful about that did you know about this role of vitamin D for bones sure but it has other functions being discovered too recent studies especially in the last 2 years connect heart health with vitamin D so what are the ideal vitamin D levels what levels could protect our heart generally levels above 30 are considered sufficient in some cases this value might be slightly lower for young people without risk factors levels above 20 might might be enough but I prefer the value of 30 or higher remember there's also an upper limit usually the range is between 30 and 80 levels over 100 can lead to vitamin D toxicity raising blood calcium and arhythmia risk so don't just start taking vitamin D be careful with the information but a deficiency can

9:18 also cause issues and number 10 is a sedentary lifestyle physical activity can also boost heart health mainly aim for over 150 minutes of physical exercise per week doing 30 minutes five times a week is enough for heart protection or you could do 50 minutes three times a week choose the exercise you enjoy the most I love going to the gym and running I Run 3 days and hit the gym 4 days for a full week of activity how about you what's your favorite exercise tell me and I'll let you know if it's good for you some studies show 250 plus minutes is better but it's tougher I know it's hard to fit into your routine but studies show Extra cardiac benefits from more exercise number 11 is about Nutrition a diet low

10:03 in antioxidants is also a risk factor for heart disease that's what this part of the video will cover I've listed 14 heart healthy foods that lower cardiovascular risk and nine to avoid that may increase it remember eating a forbidden food once won't immediately cause all this damage clogging your coronary arteries and heart vessels in an instant I'm talking about foods you shouldn't include regularly in your diet many don't know these Foods thinking they're healthy which leads to problems that's why cardiovascular diseases are the leading cause of death worldwide pay close attention and jot down these Foods I suggest doing this to improve your health let's start with the worst foods then move on to the best ones the first food you should be cautious about is

10:49 ultr processed foods ready-made Burgers from the store or microwave lasagna in a box for example cream filled cookies and snacks have high sodium Preserve conservatives and fats high fat intake especially saturated and trans fats can increase plaque buildup and atherosclerosis raising cardiovascular risk studies clearly show that people who eat lots of ultra-processed foods have higher cardiovascular risk got it what exactly is considered too much most studies link consuming Ultra processed and other foods which I'll explain three or more times weekly so you see eating Ultra processed food occasionally won't severely harm your body but it's still best to avoid it okay it's quite easy to consume these three or more times a week

11:36 number two instant noodles one pack of instant noodles can contain 70% of your daily sodium needs we know that salt can further increase blood pressure for those with hypertension so it's crucial to control intake not just for additives and fats but also for salt and sodium content studies show that people who control their salt and sodium intake consuming up to 5 gr of salt or 2 gam of sodium daily as recommended by the wh have a 40% lower chance of experiencing a stroke this is the amount recommended by the World Health Organization so it's crucial to pay attention to your sodium intake by reducing or completely avoiding foods like instant noodles you can

12:22 significantly lower your cardiovascular risk just think about how important that is I could include this in the tip section but I'm mentioning it here because it's such a common food item largely due to its convenience what's the average salt and sodium consumption in the US and European countries like Portugal Spain and Germany it can reach up to 11 G of salt remember the recommended amount was only 5 G in other countries like Colombia Brazil and Argentina consumption reaches 10 G also double the recommended amount so be careful with salt and sodium intake number three one of the worst foods with corn or fructose syrup used to sweeten

13:08 many products like box juices I want you to completely avoid corn syrup and fructose syrup that's why many people think fructose is harmful it's not the fructose and fruits I'll talk more about fruits as well but fructose syrup itself is linked to increased cardiovascular diseases so avoid it completely this is my recommendation here not just for liver fat avoid it if you have fatty liver but also for heart health so avoid it completely that's my advice on corn syrup or fructose syrup syrups are used as sweeteners and number four is about lard do you like to use lard I know there are many videos online claiming lard is healthy and could reduce heart disease risk but these videos have no scientific basis studies show L's

13:53 composition is predominantly saturated fats these saturated fats contribute to poorer heart Health sure having food with lard at a party now and then won't hurt the key is moderation but studies show Regular consumption increases cardiovascular risk number five also controversial following the lard news is about coconut oil coconut oil though vegetable-based isn't automatically healthy it depends on the vegetable fats composition but coconut oil is high and saturated fats too it's very calorie dense and has some uses like for skin care but for consumption especially for those with high cholesterol or heart concerns it's not recommended so it's best to avoid it number six is butter like coconut oil and lard butter isn't

14:40 known as healthy it's high in saturated fats Butter's composition isn't ideal so it's best to avoid if possible what about margarine surprisingly margarine is actually better than butter margarine got a bad reputation because it used to contain trans fats but that's been removed its composition has changed and nowadays you won't find margarine with trans fats in stores anymore so comparing them today margarine is actually healthier than butter it's not healthy and I'm not recommending it but if you have to choose I'd pick mine that's why I explained it number seven is ice cream cream and fatty cheeses why fatty cheeses and ice cream are rich in saturated fats now you're thinking are all dairy products bad no lowfat options like skim milk can be good choices

15:27 studies show that for for those without lactose intolerance or sensitivity if milk doesn't send you rushing to the bathroom or make you feel ill it can be beneficial even having anti-inflammatory properties contrary to popular belief If you're lactose intolerant then you should avoid milk if not you can consume low-fat Dairy without issues but if you're intolerant to cream or other Dairy it's best to be cautious and number eight is processed Meats because processed Meats such as salami turkey breast ham Copa and parah ham are high in sodium they have a very high amount of sodium we've already seen what sodium can do to our body in this video it's the recommended amount but they also

16:12 contain preservatives like nitrates and nitrites which have been linked to an increased risk of bowel cancer so it's worth avoiding them for these two reasons okay and then the same goes for processed Meats as I said for other Foods studies show that this risk is increased as is cardiovascular risk for those who consume processed Meats three or more times per week so it's not going to be a problem if you indulge every once in a while if you eat too much that's when you're going to cause all this damage number nine and this one you know is fried foods like french fries foods fried in oil are also high in saturated fats which can raise your bad cholesterol so what are the best foods I've compiled a list of 14 foods that can boost your heart health who says you

16:59 can't eat anything I've listed 14 items so you can choose your favorites to benefit your heart if you haven't already please like this video let's aim for 50,000 likes it's ambitious but this topic is crucial you've seen it's the leading cause of death so each like helps spread awareness to one more person also subscribe to the channel if you haven't click subscribe hit the bell and turn on all notifications to stay updated with our videos now let's dive into the list of 14 best foods number one is legumes like beans lentils and chickpeas studies show these foods can protect your heart not just with fiber but also their overall composition they found that eating beans lentils or chickpeas reduced cholesterol by up to 5% which is significant when we talk

17:46 about diet and health protection lowering heart disease risk through food alone is crucial so it's worth adding these to your diet I love chickpeas do you eat any legumes comment below and tell us where you're from and if if these foods are common in your area I know some people aren't familiar with beans are you let's move on number two is seeds like Chia and flax besides good fats they also help your gut lowering glycemic impact they're heart healthy all these seeds like Chia flax and even sunflower or pumpkin seeds whatever seed you prefer are beneficial I particularly like chia seeds they're convenient to add to yogurt or fruit it's really worth trying just two dessert spoons 5 to 10 gam gives you these heart benefits you don't need much number three is

18:31 controversial some say it's good others bad I'll explain better it's oatmeal oatmeal is one of the best foods for your heart it can lower cholesterol by up to 8% that's huge if chickpeas and lentils were important imagine oats it's one of the most powerful foods for cholesterol it has beta glucan plus fibers that help beta glucan is a substance found in oats that's widely studied for heart health why are oats controversial if they're so good for cholesterol because if you have diabetes oats are high in carbs for example oats have 65 gam of carbs and 9 G of fiber so in net carbs as fiber isn't absorbed it's over half the content thus oats can significantly impact blood sugar levels

19:18 if you're diabetic and it's uncontrolled you may need to avoid oats but for cholesterol which is our topic it's very beneficial I really enjoy eating oatmeal I usually eat oatmeal two or three times a week number four is cocoa dark chocolate 70% can protect your heart with good fats and antioxidants we've seen that a diet low in antioxidants is a risk factor here's the opposite a diet rich in antioxidants like 70% cocoa can benefit your heart and blood vessels it's crucial to add these anti-inflammatory foods to your diet for heart health what's the recommended cocoa dose 30 G is the ideal amount more leads to excess

20:04 calories as cocoa is high in calories despite its good fats exceeding this won't help it may add unnecessary calories a 30g piece is perfect for benefits without risks I'm a big fan of it too number five on the list is beetroot beetroot is great for heart health containing nitric oxide that relaxes blood vessels and improves blood pressure it's crucial to monitor your blood pressure levels so consuming beetroot is also excellent for overall health and number six is eggs once considered a villain but now recognized as healthy eggs are excellent for our health being a source of affordable protein and the yolk contains B vitamins lootin and choline which benefit vision and brain health these nutrients can

20:49 help our eyesight and support our brain function so eating eggs is important and healthy and won't raise your cholesterol levels consuming one to two eggs daily is recommended sure 15 eggs a day might affect cholesterol but one or two daily is beneficial I really enjoy them number seven is green leafy veggies like arugula spinach and lettuce they contain anti-inflammatory compounds that can boost your health they're rich in magnesium and copper dark leafy greens can also protect your heart plus they're high in fiber which is great for your health number eight which I love is Pepper Peppers have many anti-inflammatory and antioxidant properties capsacin a well-studied compound offers various health benefits

21:36 have you heard of capsacin there are even medicines made with capsacin it has potential anti-inflammatory effects I'm particularly fond of jalapeno peppers I make sure to add some pepper to my meals every day I used to eat hotter peppers like Carolina Reaper the world's hottest I ate a lot of those but with my kids now it's pretty tough you know I'm a bit wary of them trying it as it's a really strong pepper though harmless but jalapeno peppers are part of my daily diet how about you do you like them what kind of peppers do you eat let me know I'm a real pepper Enthusiast I'll tell you if I've tried it or not deal number nine is berries like strawberries raspberries and blueberries another

22:22 fruit I really enjoy is cherries there's lots of research on a substance called antoyan it's good for blood vessels including the heart so berries are a great choice for your health and number 10 another fruit is avocado avocados have healthy fats called unsaturated fats unlike saturated fats these avocado fats can boost your good cholesterol HDL it's also beneficial for your heart as you've seen higher HDL cholesterol levels protect cardiovascular health just remember avocados are high in calories but have healthy fats if you're watching your weight moderate your intake the same applies to other healthy foods like nuts our number 11 item they're rich in selenium zinc

23:07 antioxidants and good fats that can help you I'm not limiting this to one type of nut but including peanuts walnuts Brazil nuts cashews and Macadamia my current favorite number 12 is grapes grapes also in the fruit group contain polyphenols which protect your blood vessels and I'm talking about eating the actual grapefruit okay not just drinking grape juice grape juice is beneficial too but if you're watching your blood sugar levels if you're diabetic for instance grape juice can disrupt your glycemic control why because it's packed with sugar and lacks fiber eating grapes gives you fiber improving satiety and blood sugar levels juice removes fiber is more concentrated and has a higher glycemic load and index if you're diabetic be careful if not it's an

23:54 option for hot health I love grape juice and grapes my kids love them too how about you okay number 12 on our list another very healthy food is fish and as I'm specifically talking about hot Health I'll mention fish rich in omega-3 like salmon tuna sardines cards also an option with slightly less omega-3 but it's still a good choice if you enjoy it these omega-3 Rich fish are beneficial for our health now you might be thinking what about taking omega-3 capsules be cautious here recent studies suggest high doses may increase risk especially for arrhythmias like atrial fibrillation high doses aren't that high some studies cite over 1.8 G others 4 G of Omega-3 supplements as risky from

24:40 food it's beneficial no study shows harm even if you eat more fish number 13 is drinks containing antioxidants like coffee it contains polyphenols and antioxidants that can benefit heart health studies show moderate coffee consumption may protect your heart what's considered moderate three four cups of brw coffee 200 milliliters each with about 100 milligrams of caffeine per cup so 300 to 400 Mig of caffeine daily could protect your heart four espresso three four shots equal the same caffeine amount I mentioned okay don't exceed this dose high amounts 8 plus cups increase arhythmia risk so be very careful as you see dosage matters for all substances hence why I'm mentioning it but with three four cups of coffee

25:28 you'd get these benefits I've talked a lot about coffee but I always like to highlight its benefits for heart health when consumed in moderation other drinks like green tea also have many antioxidants just be aware that green tea contains some caffeine about 20 mg per cup if you drink a lot of green tea without knowing this be cautious number 14 our champion for reducing cardiovascular risk is olive oil remember how I mentioned other cooking fats well olive oil is different you can use it in salads or to sauté vegetables many people ask can I heat olive oil yes you can heat it your home stove won't reach the smoke point where olive oil loses its benefits okay that happens at temperatures higher than your home stove can reach don't heat it it's fine to

26:15 sauté veggies or use in salads just watch the amount about 7 ml gives heart benefits without excess calories though healthy it's still high in calories like nuts olive oil is the same way now I've got a video suggestion for you it's about the early signs of dementia spotting these signs early is crucial early treatment is easier and sometimes reversible I explain the potential causes so check out early signs of dementia take care see you next time