Did you know that in Australia, 57 000 people suffer a heart attack every year? That’s one heart attack every 10 minutes. You’ve probably heard that your genetics has a part to play in your heart attack risk. But it’s not all out of your control. Fortunately, there is a lot you can do to reduce your heart attack risk by following a healthy lifestyle. Today, I’m going share with you my top 4diet tips to help prevent heart attacks and boost heart health. Tip number 1: Omega 3 fatty acids Omega 3s are a type of fat that do have benefits when it comes to improving heart health. There is some debate in the medical community about exactly how much benefit there is from taking Omega 3. Early studies found that the risk of death from heart disease could be reduced by up to 36% by taking Omega 3s. But more recent studies like one released in March of 2018 suggested that the benefit could be much smaller, something like 7%. But here’s the thing – every percentage point counts when it comes to preventing heart disease. So how much do you need? And what about the different types of Omega3s?
Well, there are 3 main types of Omega 3 – EPA, DHA and ALA. Studies have found that the benefit from Omega3 tends to plateau after a certain point and this point is a total of 250mg of combined EPA and DHA. That’s equivalent to having 2 serves offish per week. If you’d rather take fish oil supplements,then 1 gram of fish oil per day is sufficient. If you don’t like fish or are vegetarian,then you’d be happy to know that there are Omega 3s in plants and that’s the ALA thatI referred to earlier. One thing to keep in the back of your mindis that the Omega 3 from plants, like ALA, are similar to the Omega 3s in fish but not exactly the same. It is assumed that plant based Omega 3s also have some benefits for heart health, but we can’t say for sure. The Australian Heart Foundation recommends1 gram of plant based ALA per day and that’s pretty easy to achieve. 30 grams of Walnuts contains 1.9 grams ofALA, 15 grams of Chia Seeds contains 2.7 grams and 1 tablespoon of Canola Oil contains 1.8grams. Tip Number 2: Reduce Trans Fats Not all fats are created equal. Even though Omega 3s can be protective, transfats can increase the risk of heart attacks.
Saturated fats were thought to be the enemy,but now we’ve found that trans fats are even worse. A study found that increasing our trans fat intake by just 2%, leads to a 93% increase in the risk of heart attacks. That’s almost double! The aim of a heart-friendly diet shouldn't to remove all fats from your diet. Fats are an important source of nutrition. A more balanced strategy is to increase fats like Omega 3s and unsaturated fats from nuts, legumes and plant oils, while decreasing saturated fats and especially trans fats But where do trans fats come from? And why do foods contain them? Trans fats are found in small amounts in nature,like in dairy or meat. But it is the industrial production of food that has led to an increase in the number of trans fats in our diet. Trans fats are found in some margarine, butter,deep-fried foods and commercially manufactured baked goods like biscuits, cakes and pastries. That’s a lot of yummy food. One important point is that even though regularconsumption of trans fats can be harmful, the occasional pastry isn’t going to killyou. It’s all about keeping it in perspective. So try to reduce your trans fats where youcan, but don’t be too upset with yourself if you have a slice of cake, especially ifit’s your birthday.
Tip number 3: Increase Fiber Fiber is a part of our foods that cant be be digested. In a large study, women with high fibre intake had 47% less risk of heart attacks compared to women with low fiber intake. One simple trick to increase your fiber intakeis to choose whole grains rather than refined ones. For example choosing brown rice or whole wheatbread, as compared to white rice or white bread. Tip number 4: Increase fruits and vegetables You knew this was coming! A large study of more than 120 000 people found that those with the highest intake of fruits and vegetables had a 20% lower risk of heart attacks compared to those with the lowest intake of fruits and vegetables. The interesting thing is that, even though our supermarkets are full of fruits and vegetables, we still find it difficult to include them in our diet. And that’s because the way we eat is changing globally. In Australia, the amount that we spend on eating out is increasing every year. What we eat is being determined less by what we choose to include in our diet, and more by what companies and restaurants feed us. So it’s more important now that ever beforeto be more aware of the quality of the foods that we’re eating because ultimately it’ sour health that gets affected by the food that we eat. Thanks for watching and I’ll see you in the next one.
What’s your favorite winter activity? Winter is a season of fluffy white snow, skiingand snowboarding, visiting family, and warm drinks by the fireplace. But it is also a season for frigid temperatures,cold harsh winds, dry air and a lack of sunlight. We also see a lot of people getting coldsand illnesses, and even moods seem to decline for some. Keeping fit during winter can be difficult-it’s hard to go on your morning jog outside and even a trip to the gym can seem like alaborious journey as you would have to shovel your way out of all that snow. So what can you do? Here are 8 tips to stay healthy this winter:1. Be exposed to light according to the Academy of Family Physicians that six out of every 100 Americans may suffer from seasonal affective disorder (SAD), a type of depression that's related to changes in seasons, SAD begins and ends at about the same times every year. SAD occurs when light reduces in winter. Based on Jeffrey Sumber’s research, to counter said it is recommended to have much exposure to vitamin D, exercise, and also light therapy. Light therapy are lamps and box lights custom-madeto treat people who are suffering from SAD. You can let you kids play outside in the snow-just 10-15 minutes is enough to be exposed to the sun, just, don’t let them be a couch potato all winter. 2. Wash your hands regular influenza virus peaks in the winter, and our immune systems can decline due to poor nutrition, fitness, and sunlight during this time as well. Thus, one of the best ways to avoid illness is frequent hand washing. It is scientifically proven that 80% of thegerms and bacteria are transmitted by our hands, and through developing a habit of washing your hands it could lessen the possibility of catching the flu. Germs are found in most common objects and areas that our we frequently touch, like doorknobs, countertops, faucet handles and even your children's toys. Bacteria and germs are obviously not visible to the naked eye, but they can live up to several months so they can actually spread to many different areas that you come into contact with daily.
According to Dr. Maritza Baez, M.D., a family physician in Buffalo, New York, we can prevent bacteria and viruses from coming into our body by washing our hands properly. Wash your hands with soap, then lather individually your fingers, your wrist up to your elbow, and don’t forget your fingernails. Have a habit of washing your hands before and after eating, after using the washroom and when you are preparing food. It is also helpful to keep a pocket-sized bottle of hand sanitizer with you during the day. 3. Drink plenty of water times like winter seasons, it is most important to keep our bodies hydrated. According to Dr. Isaac Eliaz, it is much better to eliminate carbonated drink and sweetened sports drinks because it can increase the level of glucose in your body in which can subdue your immune system and make you more prone to the flu and colds. If you are hitting the gym or have an extreme training regimen in the winter, it is advisable to use sugarless electrolyte tablets to add to your water if you want to give it an extra boost. The best way to keep hydrated is to drink water before you are thirsty. 4. Decrease your stress other factor increasing your chances of getting sick is stress - as it drains your energy and suppresses your immune system. A study led by Dr. Sheldon Cohen at Carnegie Mellon University in 2012 proved that people who are under extreme stress have a higher rate of getting colds and flu. It was found that stress decreases the effect of glucocorticoid receptors and in turn, this down-regulates the immune-inflammatory response. It is advisable to reduce your stress in the workplace and make sure to work reasonable hours.
Make some time to relax, have fun, and meditation and counseling can also help. 5. Maintain a healthy diet one of the best ways of achieving a healthy body is to have a proper, well-balanced diet with vegetables, fresh fruits and small amounts of meat. It is also recommended to eat more mushrooms,according to Jill Nussinow, a dietitian and author of The Veggie Queen. A study in 2009 at Tufts University found that after a 10-week diet of powdered white button mushrooms, certain immune cells inmice became more active, boosting protection against colds and viruses. 6. Supplements can be helpful to your health sometimes when it’s not enough to just maintain a healthy diet, we can do with a little boost. Different lifestyles require different supplements,so it is best to consult an expert on which supplements you can benefit the most from. Essential oils can also help to boost your immune system or just feel better in general. There different kinds of essential oils that you can try, for example, some are antibacterial, while others can help you relax, reduce stressor eliminate headaches. 7. Exercise regularly. Moderate physical exercise can make all the difference. A study in the American Journal of Medicine found that women who walked for 30 mins a day had HALF the amount of colds than those who didn’t exercise. Even if you don’t want to go outside orget a gym membership- there are many other ways to get your exercise - like following along with workout videos in the comfort of your own home! Lastly, number 8. Take care of your skin! It becomes more important than ever to take care of your skin during the winter. Exposure to harsh, cold air can dry out your skin immediately, leaving it flaking, cracked, or even inflamed and painful. Your skincare routine may also need to change along with the changing of the seasons - switching to an oil-based moisturizer which will create a protective layer on the skin that helps lock in more moisture. Protect your hands by wearing gloves when you go outside, and placing a few small humidifiers around your home or workspace will also keep your skin hydrated and looking healthy. So there you go! Making your body happy and healthy in the winter isn’t that hard, all you have to do is keep some of these things in mind!
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