Over three decades of research has looked into our food and its relationship with heart disease. Here are the top four things that we have learned (timestamps):
0:32 Omega 3 Fatty Acids and the heart
Omega 3s have been found to have benefits for heart health although there is some debate exactly how much benefit there is. Early studies indicated large benefits, but more recent studies have suggested much smaller benefits.
Fish derived Omega 3s such as EPA and DHA have been most extensively tested in clinical trials. Plants do have Omega 3 in the form of ALA, however this form has not been studied as extensively as fish derived Omega 3s.
2:30 Reduce Trans Fats
Research has shown that different fats have different effects on our body.
The aim of a heart friendly diet isn’t to remove all fat from the diet. A more balanced strategy towards dietary fats is to limit saturated fat and trans fats, while increasing Omega 3s and unsaturated fats from nuts, legumes and plants.
Trans fats have been shown to be associated with significantly higher rates of heart disease. As a response, there has been a global effort to reduce the amount of Trans fats in commercially manufactured food.
4:08 Increase Fiber
A higher level of dietary fiber has been linked with lower rates of heart disease. A simple trick is to incorporate more whole grains in your diet.
4:37 Increase Fruits and Vegetables
Fruits and vegetables are naturally low in fat, contain dietary fiber and have many important nutrients.
Full transcript and references: https://www.docunlock.org/youtube/prevent-heart-attacks
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Sources of Omega 3: https://www.heartfoundation.org.au/images/uploads/main/Programs/Sources_of_omega_3.pdf
Health Fat Choices: https://www.heartfoundation.org.au/healthy-eating/food-and-nutrition/fats-and-cholesterol/monounsaturated-and-polyunsaturated-omega-3-and-omega-6-fats
Saturated and Trans Fats: https://www.heartfoundation.org.au/healthy-eating/food-and-nutrition/fats-and-cholesterol/saturated-and-trans-fat
Sources of Dietary Fibre: http://www.nutritionaustralia.org/national/resource/fibre
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