Hello, welcome everybody, this is doctor Bolad, board certified physician in cardiology, interventional
cardiology and internal medicine. I am here to help you with all the information you need
for your heart health and general health and informing you about all the latest treatments
in cardiology and medicine. If you are new to this channel, then definitely consider
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There are many things we can do regularly to improve our heart health like regular exercise,
avoiding stress and above all eating healthy. I get asked this question regularly by my
patients, about what they need to eat to improve their heart health and which foods provide
the maximum benefit. Some foods can reduce the risk of cardiovascular disease as well
as your waistline. I would like that the next time you go grocery shopping to consider buying
these foods and look at grocery shopping as if you are walking into a pharmacy, looking
for the best medications to help your heart. The following foods contain a lot of nutrients
that might improve your heart health.
FISH Fish is high in Omega-3 fatty acids and protein
and is low in saturated fat. Omega-3 fatty acids reduce blood pressure, triglycerides
and bad cholesterol and they increase the good cholesterol known as HDL cholesterol.
According to the American Heart Association, we should eat 2 servings of fish, particularly
fatty fish, every week. A serving is 3.5 ounces cooked, or about three quarters of a cup of
flaked fish. Fatty fish like salmon, mackerel, herring, trout, sardines and tuna are high
in omega-3 fatty acids.
Vegetables Spinach is a nutrient-rich vegetable and has
large amounts of carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium. It also
contains antioxidants which fight oxidative stress and help reduce the damage it causes.
It is also high in nitrates which helps lower blood pressure.
Tomatoes contain Lycopene which helps lower your levels of bad cholesterol, as well as
blood pressure. Tomatoes also contain other nutrients like vitamins B, Vitamin C and vitamin
E and flavonoid antioxidants, that boost your heart health, in addition to containing fiber,
potassium and choline.
Broccoli is rich in fiber, vitamins, minerals and antioxidants and as such help prevent
cardiac disease. Chickpeas and other legumes such as beans,
peas, lentils, and peanuts are a good source of soluble fiber. These tend to lower the
bad LDL cholesterol.
Fruits Berries such as blackberries, strawberries,
raspberries and blueberries contain polyphenols antioxidants that clear damage-causing free
radicals, in addition to containing fiber, folate, iron, calcium and vitamin C.
Red grapes and black grapes contain resveratrol which is an antioxidant that protects the
heart and helps prevent platelets in the blood from sticking together. This explains the
reason that red wine in moderation has some cardiac health advantage.
Avocados contain vitamin C, vitamin E, vitamin K, and vitamin B-6, as well as riboflavin,
niacin, folate, pantothenic acid, magnesium, and potassium, lutein, beta-carotene, and
omega-3 fatty acids. They help lower bad cholesterol. Avocados also have other benefits outside
the heart that include reduction in the risk of depression, improve digestion, reduce osteoporosis
and other benefits.
Nuts, Seeds and grains. Nuts such as almonds, hazelnuts, peanuts,
pecans, pistachios, and walnuts contain protein, fiber, minerals, vitamins, and antioxidants.
Walnuts also contains omega-3 fatty acids, but not as much as fish. Antioxidants prevent
or slow damage to cells caused by free radicals which are molecules that the body produces
as a reaction to environmental and other pressures.
Seeds such as Flaxseeds and Chia seeds contain omega-3 fatty acids, fiber and phytoestrogens.
Oats, which is commonly used in breakfast as oatmeal, is rich in fiber, both soluble
and insoluble. It also contains phosphorus, thiamin, magnesium and zinc. Studies have
shown that whole grain intake line oats reduce the incidence of heart disease, heart attack
and lower the cholesterol level.
Others Coffee, as discussed in a previous video,
coffee in moderation has been linked with reduced risk of heart disease and stroke.
In moderation implies less than six 8oz cups of brewed coffee a day.
Dark Chocolate is rich in flavanols. These lower the blood pressure and prevent blood
clots. Dark chocolate also acts as an antioxidant, which lowers the bad cholesterol and thus
reduces the risk of damaging your arteries.
Olive Oil, in addition to Canola oil and safflower oil, is fairly nutritious as it contains Vitamin
E and K, beneficial fatty acids and antioxidants.
If you have any questions about what I presented to you today, or any medical question in general,
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with family and friends. This is Doctor Bolad, helping you with your heart health, thanks
for watching, and talk to you soon.