What Is The Best Diet To Prevent Heart Disease? DOCTOR THOUGHTS!

You have so much power to reduce your
risk factors and prevent the progression if not reverse the risk factors for the
number one killer in the United States heart disease and I want to review with
you researched nutritional strategies to help you achieve those goals now the
reason this subject matter is so important to me is it affects my own
family members it affects my own patients it affects so many people and
small choices that you can make can really change the trajectory of your
risk factors and how you live a happier healthier life.
Now first I want to review with you some statistics scary statistics it’s
estimated that seventeen point nine million people die every year from
cardiovascular disease it accounts for nearly a third of all deaths
unfortunately over 75% of these deaths from cardiovascular disease occur in low
or middle income households 1.1 billion people in the world had high blood
pressure hypertension and less than 1 in 5 have it under control in the US alone
approximately 85 million people suffer from some form of cardiovascular disease
causing about 2200 deaths a day averaging one death every 40 seconds
almost one out of every three deaths result from cardiovascular disease not
to mention the economical price direct and indirect cost of cardiovascular
disease and stroke are estimated at 320 billion dollars a year and this figure
is only increasing one study showed that ninety eight percent of seven to twelve
year olds showed at least one major risk factor for cardiovascular disease and 54
percent show three or more risk factors for
cardiovascular disease another study on people enrolled or enlisted in the army
showed that but between the ages of 18 and 23 they were already showing signs
of athletes chlorosis when they did some imaging for their arteries so this is a
disease that starts in your youth but you have the power to really change your
risk factors and prevent the development of cardiovascular disease it’s it takes
a choice it takes a little bit of grit and perseverance but I’ve seen it make a
difference in so many lives so first of all I want to talk nutritionally about
some common risk factors and how to address them
nutritionally high cholesterol we all know high cholesterol is a risk factor
for cardiovascular disease studies show that eating breakfast can improve
cholesterol eating smaller more frequent meals eggs do not seem to be a problem
actually up to 28 eggs per week showed no increase in in the body’s production
of cholesterol eating foods that are high in omega and 7 fatty acids eating
nuts and seeds rice bran oil avoiding foods that are high in sucrose and
fructose eating foods that are high in fiber eating beans and legumes certainly
vegetarians and vegans have a lower risk factor of cardiovascular disease diets
high in fruits and vegetables diets high in garlic can all help to reduce
cholesterol triglycerides similar story a diet it’s high in fiber beans and
legumes nuts and seeds avoiding sucrose and fructose foods
limiting alcohol to one to three drinks per day and rice bran oil homocysteine
and c-reactive protein are both independent risk factors for
cardiovascular disease or heart disease homocysteine can be improved by eating
fruits and vegetables possibly due to high intake of folate and abstention or
avoiding from coffee can help with homocysteine levels and once again
eating foods that are high in essential fatty acids c-reactive protein weight
loss is helpful that diet that’s high in fruit and vegetables avoiding trans fats
and saturated fats a Mediterranean type diet has been shown to reduce c-reactive
protein high fiber intake reduces c-reactive protein limiting alcohol
limiting food allergies and limiting age glycosylated in products which are
created by high-temperature cooking barbecue charred foods so avoiding those
the best you can platelet aggregation is also an
independent risk factor for heart disease avoiding foods in high sucrose
eating a low-fat diet eating a Whole Foods diet limiting sodium or salt
intake again the Mediterranean type of diet tomatoes have been shown to help
with platelet aggregation the Allium family so garlic onions and leeks
drinking a glass or two of wet red wine can help with platelet aggregation dark
chocolate grape juice green tea essential fatty acids and culinary herbs
like like ginger rosemary thyme oregano lipoprotein a is an independent risk
factor for cardiovascular disease and we can improve that by avoiding trans fats
unfiltered coffee incorporating red wine and grapes eating a diet that’s rich in
vitamin C foods and essential fatty acids are you seeing a pattern here I’m
going to get to a summary here pretty quickly but again and again we see these
dietary interventions we see a pattern that begins to develop fibrinogen is
also an independent risk factor for cardiovascular disease eating a diet
high in fiber reducing your saturate or trans-fatty intake reducing you’ll
refined carbohydrate intake the Allium family of vegetables again the the
garlic The Onion’s the league’s Cayenne I’d apple cider vinegar vitamins C and E
and B and enzymes like natto cot kinase or bromelain foods that are high in zinc
high blood pressure is an absolute contributing factor to cardiovascular
disease we need to avoid heavy metals like lead and cadmium those have been
shown to have a relationship to the development of hypertension reducing
sodium intake processed foods that are typically high in salt avoiding sucrose
and fructose the – type diet which is high in fruits and vegetables Allium
family again dark chocolate avoid cooking with high temperature cooking
oils and diets that are rich in calcium magnesium vitamin D vitamin C flavonoids
vitamins so athletic arosa let’s talk about that for a minute Alice
chlorosis is the thickening of the arteries and the only diet that has ever
been shown through research is the Ornish type diet to actually reverse the
development of alice chlorosis now Dietary research and debate began in
earnest back in the 1970s and that’s because a lot of doctors and researchers
Shaw saw adamak dramatic increase in heart disease in high blood pressure and
cardiovascular disease of all types and they wanted to know why now number one
there were a lot more smokers back in the 50s and 60s which led to the
development of heart disease but dietarily they were interested in what
kinds of foods contribute to heart disease and a dr. Ornish developed a
vegetarian type diet that through visualization of arteries showed
to improve and reverse the development of atherosclerosis it’s a vegetarian
diet super high in fruits and vegetables no animal protein and in fact the only
fat is through low-fat dairy products it’s about 75 percent carbohydrates
obviously rich in fiber 20% protein vegetarian protein and only about 10
percent fat now if you can adhere to a vegetarian Ornish type diet I would
recommend it but there are some cons about the orange type diet number one
it’s really difficult for most people to follow because it is so low in fact also
it does not contain high amounts of essential fatty acids it removes nuts
and seeds for instance it removes avocados and and olives from the diet
that’s problematic and if men use vegetarian menus such as an orange diet
are not carefully planned and prepared the diet can be very low in calories and
vitamins like vitamin b12 iron and these vitamins and minerals are critical for
proper cell metabolism now here’s a summary because you’ve noticed a pattern
here’s a summary of the best diet to prevent the progression of heart disease
water soluble fibers such as pectin and oat and rice bran vegetable proteins
beans and legumes I recommend 9 servings of 5 colors every single day these these
foods happen to also be rich in sources of magnesium and potassium which help to
prevent heart disease avoidance of sucrose and fructose refined
carbohydrates avoidance of fast foods fried foods charred foods highly
processed foods that are high in sodium and so a diet that’s rich in essential
fatty acids Coldwater fish nuts and seeds avocado olives and
grass-fed or free-range meats such as beef or chicken or eggs the Allium
family garlic leeks onions and culinary herbs and spices use them to flavour
your food but use them to live a longer life
obviously avoid smoking and coffee is interesting the intake of coffee in
moderation seems to be protective as long as that coffee is filtered so
unfiltered coffee actually increases cholesterol and triglycerides and
alcohol really needs to be taken in moderation and the difference is if you
drink nothing your risk factors go down if you drink too much your risk factors
go way up but if you drink in moderation say between one and three glasses of
particularly red wine rich in those flavonoids you may actually reduce your
risk factors for heart disease we have created other videos on high blood
pressure I encourage you to check those out we’ve created a couple of
supplements one for blood pressure called BP zone and one that’s rich in
omega-3 7/9 fatty acids it’s called omega 3 7 9 + krill I encourage you to
check those out and supplement with these nutritional strategies so you can
prevent the progression of heart disease make sure you subscribe to the channel
share this please with your friends and loved ones because I want to see that
remarkable increase and trend at least plateau if not begin to decline if you
had one choice if you had one wish for today my guess is that you would wish to
live a happier healthier longer life so you could enjoy it with your friends
with your family with your loved ones and it takes a little grit it takes a
little perseverance it takes some dedication but you can
change your risk factors you can prevent heart disease
if you develop dietary eating skills that through research have been shown to
improve heart disease and in some cases reverse it my name is Dr. Ryan Shelton
thanks so much for checking me out I’ll see you on the other side.

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Reader Comments

  1. Mags Quinn

    I am 67 years old with very low blood pressure and I had a heart attack 6 weeks ago. I had been suffering from severe anxiety and depression that went on for almost 2 years and I lost a huge amount of weight due to the severity of the anxiety I felt like the constant adrenaline that was running trough my body was poisoning my whole system. Nothing that I took helped me I think it was just a matter of time. I am taking an antidepressant that has not helped me but I am to scared to go off it. I am convinced that this has caused my heart attack and now I am on several medications that I hate taking.can you tell me of any supplements or diet that might help me.

  2. Dr Shelton's Zenith Labs

    Have you recently changed your diet due to health issues?

    Full Day Of Eating For Maximum Longevity (Doctor Recommended!)

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