This video, titled "Heart" by Deb Ford, DCN, RDN, focuses on heart health, especially for fathers, and provides practical advice for prevention. It discusses lifestyle changes, like a healthy diet and exercise, and recommends various supplements to keep hearts strong. The video also highlights the increasing risk of heart attacks in younger people and emphasizes that heart disease is not inevitable with a proactive approach to health.
Key Takeaways
1
Heart health is incredibly important for everyone, especially fathers, to remain strong and healthy.
2
Prevention of heart disease involves practical steps and early intervention, as ignoring signs can be too late, especially with increased inflammation potentially linked to COVID-19.
3
Heart attacks are increasingly common in people under 40, but a healthy lifestyle, especially when started young, can prevent heart disease.
4
Atherosclerosis, or plaque buildup, is caused by factors like high blood pressure, excess alcohol, unhealthy weight, high cholesterol, and exposure to toxins, and diabetes significantly increases heart disease risk.
5
Poor diet (Standard American Diet), lack of exercise, and exposure to toxins like plastics and pesticides contribute to inflammation, which is an underlying cause of heart problems.
6
Embracing continuous healthy habits, like a Mediterranean diet rich in vegetables, fruits, berries, nuts, and olive oil, and low in sugar and unhealthy fats, is crucial for heart health.
7
Key supplements that can support heart health include Omega-3s (fish oil), CoQ10, magnesium, Vitamin K2, Hawthorne, Nattokinase, a good multivitamin, curcumin, psyllium husk, and garlic.
8
Regular exercise, about 150 minutes a week, is a cornerstone of heart health, helping to manage weight, blood pressure, and overall cardiovascular function.
9
Dr. Dean Ornish's program emphasizes activity, stress response, and social support, and has been scientifically proven to reverse severe coronary heart disease and other conditions.
10
Volunteering and showing compassion for others are also recommended as healing practices that contribute to overall well-being and potentially heart health.
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0:01
good morning and welcome to another
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edition of today's nutrition where we
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explore the latest research what's hot
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in the news or any actionable
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information that can help us live longer
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better how and Happy Father's day but
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today we're not just celebrating the
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amazing fathers in our lives but I'm
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going to take a moment to focus on what
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is incredibly important heart health you
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know fathers work in their considered
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the pillars of strength in our family
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and we want to kind of focus on them
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today and their heart so they can remain
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strong and healthy for decades to come
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so I'm going to talk about some
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practical steps that you can take to
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help prevent heart disease men and women
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alike and keep our hearts beating strong
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and then what you're all waiting for the
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supplements you know so if you've lost
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someone to heart disease you'll look at
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this differently like most of us we
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never thought much about it like a lot
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of us we've taken the CPR course and
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never think we would ever use it like
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most of us until it hits home we tend to
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just go on our way but you don't want to
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wait until problems come knocking
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because it may be too late so today I'm
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going to talk prevention the lifestyle
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to tools but please monitor your health
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and make sure you've got early
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intervention if needed never ignore the
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signs please because Co has brought a
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whole lot more inflammation to the
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situation that could be impacting our
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heart health for a long time to come and
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a real wakeup call for all ages men and
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women alike and it's the habits of our
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daily life woven like threads of
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decision both small and sign ific that
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build up or degrade our heart health
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over time prevention you know it is it
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is kind of like that woven tapestry of
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actions of choices not a single thread
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not like a little Health kick but it's
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like this interwoven pattern of all
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these lifestyle habits that can protect
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us or put us at risk data from the
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American Heart associ
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shows the average age of a person the
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first time they have a heart attack is
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65 and a half for men and 72 for women
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but those numbers are changing in fact
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the incident of heart attacks is rising
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in those under 40 years of age but
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that's not
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inevitable again I'm always talking
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about AA Ro ho Italy where 15% of the
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population is over 100 with no heart
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disease so you know it's not just me
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it's the American Medical Association
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the American Heart Association that says
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it's not inevitable a healthy lifestyle
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especially when started young goes a
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heck of a long way at totally preventing
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heart disease and did you know that the
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first time we ever saw plaque in young
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people was in the 60s autopsies of
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Vietnamese sold or no Vietnam soldiers
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American soldiers in Vietnam that you
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know that's when they started seeing it
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and that coincided coincidentally with
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the increase in fast food junk food pop
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french fries bad fats combined with high
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sugar heck was in every recipe mom
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cooked so what do you do for the causes
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of
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atherosclerosis okay that's the buildup
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that's the plaque it's all the usuals
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you treat the high blood pressure you
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reduce sodium you avoid excess alcohol
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you maintain a normal body weight BMI
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you reduce cholesterol and triglycerides
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and reducing toxins like smoking
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nicotine carbon
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monoxide that all those toxins create
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the oxidative stress that damages is
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everything but living in a toxic
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environment eating toxins exposing
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yourself that's also going to harm the
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blood vessels we know that after the
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wildfires both in Canada and in
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California norgan when that happens
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cardiovascular disease is on the spike
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so then also
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diabetes condition seriously increases
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the risk of developing heart disease
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even if glucose is under control okay
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then there are things that we don't
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think about that can increase your risk
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for heart disease stress depression
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negative
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emotions these
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intangibles have been linked to an
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increased risk in heart disease but
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let's start with the poor diet the sad
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diet standard American diet and the
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lifestyle that goes with it it's a
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perfect recipe for heart attacks fast
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food that is low in fiber high in sugar
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low and nutrients very few vegetables
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bad fats lack of exercise exposure to
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toxins like smoking like Plastics
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pesticides herbicides you get the idea
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all these things can cause inflammation
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with no nutrients to combat it
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this is always the underlying theme the
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silent inflammation that causes so much
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of this all the things listed are
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inflammatory so what do we do okay you
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ask for it we can do a lot lifestyle
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with a lot of good healthy things going
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on continuously and often is perfect but
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you don't have to be perfect at it it's
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not about perfection but it's about
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embracing a series of continuous healthy
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habits so you start with the diet you
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know and I'm not sure that the whole
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butter is back is a good idea you know I
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like to look at cultures who have had
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health vitality and Longevity do what
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they do I'm really conservative of
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course we know the plastic margarin is
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double horrible research suggests that
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saturated f that can be overdone
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especially when you combine it with
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sugar that definitely will increase the
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risk for heart disease and so does a lot
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of saturated fat that's found in a lot
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of animal products palm oil coconut
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oil you know we need a little bit but
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you know if you know biochemistry you
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know you need some saturated fats to
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give our cell membrane structure but too
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much is going to make them stiff
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inflexible and fragile you know I know
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Grandma and Grandpa had eggs fried in
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fresh bacon grease every day and they
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live to be 90 995 with no heart disease
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but they also ate a tremendous amount of
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vegetables from this giant Garden that
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was planted for crop failure and had
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abundance researchers noted that higher
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intakes of of saturated fats were
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associated with increased risk for cor
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coronary artery disease and that goes to
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about 18% increase but replacing just 1%
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of those fats with the same amount of
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calories from omega-3 like fish like
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flax was associated with a 6 to 8% lower
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risk so instead of an 18% increase there
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was an 8% decrease that is a 26%
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difference so increase your healthy fats
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and the best and favorite among
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researchers is going to be the
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Mediterranean diet and we're not talking
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pasta we're talking vegetables and fruit
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and berries and seeds and nuts olive oil
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and some meat fish and eggs very low
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sugar which is the most inflammatory
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food you know vegetables fruits omega-3
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super inflam anti-inflammatory you've
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got cranberries you've got berries green
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tea sardines anchovies grapefruits
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Tomatoes beans oatmeal great probably
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most important in the is the
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anti-inflammatory portion of that diet
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but lots and lots of olive oil olive oil
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olive oil even used therapeutically by
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the spoon ful again I look at aeri Italy
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where 15% of the population is over 100
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no heart disease no cataracts no broken
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bones osteoporosis nothing we consider
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normal diseases of Aging they are not
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genetically different but they sure live
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and eat differently than the average
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American okay so now you want to know
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some supplements
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omega-3 you know fish oil can slash
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levels of triglycerides by up to 30%
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also can improve blood pressure lower
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your risk for heart disease and you know
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it's best to get them from fish and
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chovies when you think of of fish think
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of the acronym smash salmon mackerel and
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chovy sardines and Herring those are
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going to be the best and aari aeri Italy
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eats a lot of Anchovies and a lot of
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Rosemary then the next thing CoQ10 CoQ10
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you know it Powers every action your
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body has from a heartbeat to insulin
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secretion to your blinking eyes eyelids
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you know it's a popular treatment for
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the side effect of cholesterol lowering
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statins why because those meds lower the
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amount of CoQ10 your body makes and that
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results in aches and pains then
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magnesium oh wonderful relaxing mineral
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you know also known to help dilate and
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relax the blood vessels keeps blood
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pressure normal helps to keep and also
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helps
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to help normal heart rhythm then we've
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got vitamin K2 totally different than K1
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it contributes to the elimination of
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calcium in the arteries which prevents
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that Cal calcification and Associated
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risk with hypertension it actually puts
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the calcium into the bones where it
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belongs then you've got Hawthorne great
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herbs that is good to just strengthen
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the heartbeat then you have ninas that
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helps prevent clot formation and may
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help reduce blood pressure so many good
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things and of course first thing I
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always start with is a good multivitamin
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that covers like all of the the bases
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that we tend to be low in my favorite is
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the O NE multi it's a one a day and then
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another one of my favorites circumin my
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favorite spice you know it comes from
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turmeric
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anti-inflammatory I love the extract
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Terry naturally has the BCM 95 the
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theory is that plaque is laid down in
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blood vessels that are inflamed kind of
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like a
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Band-Aid and that's why I put circumin
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on the short list of musthaves every day
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and then we've got the humble the
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wonderful effective psyllium
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husk a fiber supplement can really lower
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total cholesterol but especially the
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LDL okay then we have garlic garlic has
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you know not only tastes good but it may
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also slightly lower blood pressure it's
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also good for the immune system there's
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so many things garlic does
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then you have green tea white tea all
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the kind of teas
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that will at about three cups a day
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starts to be linked with a lot of health
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benefits then you have flax seed flax
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seed oil you've got the B vitamin folate
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that helps with lowering homocystine
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which has been linked to heart disease
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it's a blood test that can be run then
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you've got red yeast rice you know that
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that is like a natural food based
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Statin okay talk to your doctor of
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course before using any of these
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supplements and make sure that they're
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going to be right for you then the third
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thing is
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exercise I love it it's an easy thing to
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overlook you know we don't have enough
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time but really 1 to 2% of your day
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spent with movement with exercise is boy
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worth its weight in gold it's the
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Cornerstone of heart health regular
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exercise is going to help keep the
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weight healthy help going to keep your
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blood pressure good and really improves
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overall cardiovascular function
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government says about 150 minutes a week
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and that's that could be anything
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whether it's walking dancing swimming
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just
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move and then I want to just say a
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little bit about Dr Dean ornish he wrote
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the book the uh the Spectrum and you
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know I I see him at conferences I go to
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he's just a quiet gentle man who is a
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Powerhouse of conviction over 30 years
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ago he knew his program reversed heart
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disease now science has proven it in
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fact Medicare will reimburse people
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going through his program in lie of open
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heart surgery but not a casual approach
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like the Mediterranean diet ornish
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emphasizes activity
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how you respond to stress how much you
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love and how much support you have in
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your life you know and his lifestyle
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medicine has been scientifically proven
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to reverse the progression of severe
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coronary heart disease type 2 diabetes
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hyper cholesterolemia high cholesterol
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and blood pressure and slow stop and
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even reverse progression of early stage
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age prostate cancer oh my gosh it's got
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your men's name written all over it so I
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love it you know Dr Dean
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ornish Pioneer that has proven so many
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things love it so he also recommends
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volunteering volunteering saves life
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showing compassion for others is healing
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so there's so many good things that I
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think we int ly know but we need to just
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keep working on it takes effort yeah but
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anything worth having is worth working
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on and our health is really the only
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thing we have so thanks for listening to
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another edition of today's nutrition I
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hope you learn something that will help
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you or someone you love as always you
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can listen to this or other shows on my
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website de.com any place you listen to
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podcasts like YouTube but have a great
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Father's Day and have a great heart
16:35
healthy happy day
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Heart
Deb Ford DCN RDN
1 views
Jul 24, 2024
16:38
Heart disease is not inevitable! Look at accairoli Italy- where at least 15% of the population is over 100 with no heart disease. Even the American Medical Association and American Heart Association, say it isn't inevitable. A healthy lifestyle, especially when started at a young age, goes a long way to totally preventing cardiovascular disease.