Dr. Frita
Heart-Healthy Diet: 10 Amazing Foods To Fight Heart Attacks and High Blood Pressure!
Heart disease is the leading cause of death in the United States. In fact, one person dies every 36 seconds in the United States of cardiovascular disease. And we know that there are lots of risk factors for heart disease, such as smoking, sedentary lifestyle, obesity, diabetes, and one major risk factor is your diet. If you have an unhealthy diet or a diet that is high in saturated fats, that can be a major risk factor for heart disease. So today, I'm going to give you ideas for a heart-healthy diet and 10 amazing foods to fight heart attacks and high blood pressure!
This video is intended to be informational only. It is not a medical consultation, nor is it personalized medical advice. For medical advice, please consult your physician.
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10 Heart-Healthy Foods
1. Broccoli
2. Spinach
3. Blueberries
4. Oranges
5. Tomatoes
6. Carrots
7. Whole Grains
8. Avocado
9. Salmon
10. Legumes, or Beans and Lentils
So definitely having a heart-healthy diet is a great way to be healthy and to prevent heart disease. But there are more ways. So please make sure you check out my YouTube video on 10 healthy habits for a better you and a better life. https://www.youtube.com/watch?v=wMr7SRTDZb8&t
#hearthealthydiet #drfita #healthyhabits
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i'm dr freda and today i'm going to talk to you about a heart-healthy diet i'm going to give you 10 amazing foods to fight heart attacks and high blood pressure heart disease is the leading cause of death in the united states in fact one person dies every 36 seconds in the united states of cardiovascular disease and we know that there are lots of risk factors for heart disease such as smoking sedentary lifestyle obesity diabetes and one major risk factor is your diet if you have an unhealthy diet or a diet that is high in saturated fats that can be a major risk factor for heart disease so today let's talk about it let's talk about a heart-healthy diet as i give you 10 amazing foods to fight heart attacks and high blood pressure keep watching [Music] i'm dr freda i'm a medical doctor who has been triple board certified in nephrology internal medicine and pediatrics and today i'm going to talk to you about a heart healthy diet i'm going to give you 10 amazing foods to fight heart attacks and high blood pressure so yes heart disease is indeed the leading cause of death in the united states in fact over 600 000 people die every year from heart disease and i spend a lot of time talking to my patients about don'ts i say don't smoke don't be a couch potato don't have diabetes that is not controlled don't don't don't i say a lot of don'ts and i mean them but today i'm going to give you some do's do eat these heart-healthy foods so let's get started amazing food number one broccoli so broccoli is such a great vegetable and let's talk about vegetables in general in order to have a heart-healthy diet you do need a variety of fruits and vegetables because most fruits and vegetables have fiber and fiber is that part of a plant-based diet that the body does not digest so what does that mean that means that if you eat a lot of fiber you get a lot of bulk and you tend to get full faster and if you get full faster then you are less likely to overeat if you're less likely to overeat you are less likely to be obese and this decreases your risks for heart disease fruits and vegetables also have a lot of vitamins and minerals and antioxidants and these antioxidants fight free radicals and they decrease inflammation in the body so in general fruits and vegetables in your diet are really heart healthy and you think about superfoods superfoods in general are these nutrient rich foods which are great for your health and they also just make you feel good in general so yes amazing food number one is broccoli and broccoli specifically has great vitamins it has vitamin a vitamin c vitamin e and it has antioxidants like beta carotene amazing food number two spinach who doesn't love spinach i know i love spinach you can have spinach raw you can have it in a salad you can saute it a little bit you can put spinach in your smoothies spinach also has excellent vitamins and antioxidants and it is another amazing food that can decrease heart disease and high blood pressure food number three blueberries blueberries give you a little bit of sweets a little bit of tart great for smoothies and just something you can grab grab a handful of them have a snack blueberries have antioxidants another great food so that's food number three number four oranges now i'm from florida and so you know i love myself some oranges of course oranges have the vitamin c and if you just load that diet full of oranges that's another amazing food that is heart healthy and you know what beyond just having fruits and vegetables let's talk about portions let's talk about portion sizes so if you think about your plate when you are preparing your plate you want at least half of it to be full of fruits and vegetables now when we think about side items a lot of times we think about size as being small something that's small on the side of the plate but i want you to reprogram your thinking and think of fruits and vegetables as the main course i want them to cover up half of your plate it should have the broccoli it should have the spinach it should have the blueberries the oranges it should have the lettuce and it should have amazing food number five tomatoes tomatoes another heart-healthy food that can help you to fight heart disease and high blood pressure amazing food number six carrots carrots are also full of beta-carotene you should try to have them raw or just cooked as little as possible so that you really maximize your vitamins and now for number seven whole grains and here we have our oats here our whole grain oats so let's talk about whole grains the reason they're called whole grains is because they have all three components of the grain which is that outer brand layer which is loaded with fiber you have the middle layer or the endosperm and then you have the inner layer or the germ layer which is just full of vitamins and minerals so when you have a whole grain you get all of the vitamins all the fiber all the minerals and it's very healthy so things like oats barley the issue is if you have processed grains or refined grains because those are not heart healthy at all so what are some examples of refined or processed grains white bread cake pasta these refined or processed grains are no longer whole because they've been stripped of that outer brand layer they've been stripped of that germ layer and so a lot of that fiber the vitamins the minerals have been taken away now you may get a little bit confused because you might see sometimes that even these refined grains say that they are enriched and when they're enriched that means that some of the vitamins and minerals have been put back into them but they don't have that fiber so you really do in order to be heart healthy want to have whole grains how do you know you're eating something that's whole well just look on the ingredients and it will literally say that it is a whole grain so just look for that word and understand that our amazing food number seven is whole grains number eight avocado avocado is another amazing food that is heart healthy and it is full of healthy fats it has those omega-3 fats one of the polyunsaturated fats and so avocado you already know you can just eat it for breakfast you can put it in a salad you can just eat it all by itself i love avocados another source of healthy fat salmon salmon has those omega-3 fats and not just salmon a lot of the fish like salmon mackerel albacore tuna sardines but you don't want sardines that are loaded with sodium because that's a whole other thing you definitely want a low sodium diet as part of a heart healthy diet so now yes i listed a bunch of different types of fish as being excellent sources of omega-3 fat but you don't have to have fish if you don't eat fish then you can get plants based sources of omega-3s and you can do so through hemp seeds which i have here and through chia seeds and even walnuts and so there are definite plant-based options for your omega-3s which brings us to amazing food number 10 legumes or your beans and your lentils so definitely your legumes can be an excellent source of protein they can also help to decrease the bad cholesterol they can help to decrease your triglycerides so yes that is amazing food number 10. oh i do want to say another word about cholesterol because just as i said that legumes can help to decrease cholesterol having a high fiber diet can also help to bind to that bad cholesterol like the ldl please make sure you watch my youtube video on high cholesterol after you finish watching this video today we've talked about a lot of plant-based foods in our 10 amazing foods and yes having plant-based proteins plant-based diet definitely very heart-healthy but if you are a person who does like to eat meat please make sure that you choose healthy meats like the fish we discuss or chicken with no skin and even if you eat beef then make sure that you do it in moderation you make it a once in a while type of a thing and you choose beef that does not have a lot of fat so for steaks for example you want to use something that's low in fat you want to use something like a sirloin tip you want to avoid the word prime because usually that means more fat and if you look at the steak and it's got a lot of white going through or they call it marbled that also has a lot of fat you want to avoid that you want to do very lean cuts of meat if you do choose to eat meat and if you do eat meat then it is recommended that you not have more than six ounces of meat a day so a serving should be about three or three and a half ounces and you can think about a serving as being about the size of a deck of cards so definitely having a heart-healthy diet is a great way to be healthy and to prevent heart disease but there are more ways so please make sure you check out my youtube video on 10 healthy habits for a better you and a better life and i have a free before you where you can actually download a free pdf giving you healthy habits if you found this video to be helpful and informative please make sure to like this video and to share it with the people you care about and if you have not done so already please be sure to subscribe to my youtube channel and hit that notification bell that way you'll be among the first to know when i am releasing new medical content also come on over and follow me on instagram dr.frida so you can see what i'm up to in my regular old life as i try to be healthy and happy i thank you for watching i appreciate you for watching and i want you to do your best to live your healthiest happiest life i'm dr freda you
#HeartHealthy #Diet #Amazing #Foods #Fight #Heart #Attacks #High #Blood #Pressure
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Half of the food you mentioned was acidic carrots 🥕, beans are acidic, and broccoli is man made it's a hybrid of the cabbage family. We need alkaline foods to heal the body oh I'm not knocking your work just do more research on the foods you presented in your video doc
A TOTALLYA WSOME VIDEO DR FRITA!!!!! THANKS FOR SHARING!!!! I LEARNED A LOT!!!! PLEASE CONTINUE TO SHARE YOUR TRUTH!!!!
Great educational Information.
Excellent
Get to the point 🥱👎🏼
mycelium attacks the heart as per the name heart attack. rubbing dmso over the chest chases it away from the heart
Great tips – Along with these , Arjun tea of planet ayurveda must be added for Heart health
Carnivore and eggs is the diet to follow.
U can't reverse a heart attack. ❤
Ok u can't fix 60 yrs of. Eating bad. I was n hospital 4 my 2 heart attack. Nurse ask if I needed to go out for a smoke. I said no I will just dip sniff. For now 😊
Where does she speak about the lettuce?
Correction. Saturated fats are only harmful if you eat a high sugar high carb diet.
Please do your research on this so you don’t spread false information.
Thank you for this. I have lost 105 lbs with diet and exercise. However, I'm still having cardiac problems but I stay on top of it. I have about 80 more to lose
Has anyone found a good low fat cookbook ?
Thank You 🙏🏾
Thank u so much doctor;
Half rubbish!
WOW! I've got everything there I consume on a daily basis except the fish.
Thanks Dr. Fritta, you are the best! Taking notes. ❤
What if the vegtables are mixed in with the meat, how does that change the portion ratio?
Seems like all grocery stores foods are fake no seeds , taste nasty , been hard to find real food . Loaded with all kind of pesticides and chemicals