Most of you know what foods are BAD for your heart, right?
But how many easy-to-source heart-healthy superfoods are you aware of?
Studies show that poor dietary choices are a leading cause of obesity and diabetes.
Both conditions contribute to cardiovascular disease (CVD), morbidity, and mortality [1]...
And persistently high levels of blood glucose can lead to some alarming symptoms such as
- Fatigue
- Stomach Pains
- Blurred Vision
- Shortness of Breath
- Nausea & Vomiting
- Rapid Heartbeat, and even
- Heart Attack or Stroke [2].
But there are certain foods that can reduce your bad LDL and total cholesterol levels…
...and can also help lower blood sugar (glucose) levels and prevent post-meal sugar spikes.
And In this video, we’ll highlight the 6 Heart-healthy Foods That Reduce Blood Sugar...
You’ll discover what these foods are, the secrets behind their medicinal magic...
And how can they help maintain your blood sugar levels when eaten as part of a healthy diet.
But first…
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1. https://www.ncbi.nlm.nih.gov/poor-dietary-choices/
2. https://www.mayoclinic.org/high-blood-sugar-symptoms/
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Did you know that untreated, undiagnosed diabetes is a growing global concern? And the risk of heart attack and stroke is 3x higher than those who don't have the condition [1].
If you have diabetes, your body can't produce enough of the hormone insulin. Or, it makes plenty of insulin but can't use it correctly.
Either case can result in dangerously high levels of glucose building up in your blood. It's a condition known as hyperglycemia.
High blood glucose damages the vital blood vessels and nerves that lead to your heart. So, it makes sense to eat foods that help lower and maintain your blood sugar levels, right.
The best thing of all about a heart-healthy diet is that it puts YOU in control. And we're going to show you some of the best, easy-to-source foods to add to your shopping list.
Let's step on it and begin the countdown to…
The 6 Heart-Healthy Foods That Reduce Blood Sugar
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1. https://medalerthelp.org/blog/diabetes-statistics/
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#6 Garlic
Did you know there's a National Garlic Day every year on April 19 in the US? It's an event you wouldn't want to attend without a big box of extra strong mints, right [1]?
But jokes aside, garlic's 400+ chemicals are worthy of your applause.
A study... published in the peer-reviewed, Journal of Nutrition... found that raw garlic in the diet can lower your blood glucose levels.
Researchers also found evidence that garlic lowers bad LDL cholesterol and triglycerides... both high-risk factors for heart disease [2].
Garlic may also lessen your risk of atherosclerosis... a dangerous buildup of cholesterol, fats, and other substances on your artery walls.
Worth noting is that your risk of atherosclerosis is higher if you have diabetes [3].
The exact processes behind garlic inside your body are unclear, but research continues.
Each bulbous garlic contains potent plant compounds with medicinal properties.
Your 3g garlic clove only has 4.5 calories. It has a little protein, fiber, and just 1g of carbs. That tiny clove has vitamins B6, B1, C, and selenium, which benefit your metabolism.
You also get calcium, copper, iron, manganese, phosphorus, and potassium.
The essential vitamins & minerals in plant foods really do matter. They help heal wounds, shore up bones, boost your immunity, and much more.
Garlic has many other claims that are sure to interest you. It lowers high blood pressure, treats colds, and improves longevity by reducing risk factors [4] [5] [6].
And the list of health benefits grows as the research continues.
Now, are you ready to add a little garlic to your diet?
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1. https://nationaldaycalendar.com/national-garlic-day-april-19/
2. https://watermark.silverchair.com/raw-garlic-lowers-blood-glucose/
3. https://academic.oup.com/jn/garlic-and-atherosclerosis/
4. https://academic.oup.com/jn/garlic-health-benefit/
5. https://www.ncbi.nlm.nih.gov/common-colds/
6. https://longevitylive.com/garlic-to-increase-longevity/
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#5 Pasture-Raised Eggs
The pasture-raised egg is one of the most nutritious and healthy foods on our planet. A single egg boasts just 75 calories, 5g of fat... and a mere 1.6g of that is saturated [1].
But how can eggs help to lower your blood glucose levels?
It's mainly due to the egg's high levels of quality protein. That protein helps slow digestion and glucose absorption. It also fills you up quickly and keeps you full for a long time.
That's good news if you have diabetes and need to control your blood sugar levels. It's also why the American Diabetes Association endorses eggs for your diabetic diet [2] [3].
But hang on a moment... aren't eggs high in cholesterol?
It's true; one egg contains around 212mg of cholesterol. That's more than half the recommended daily intake or RDI. But honestly, you needn't worry.
Studies show that dietary cholesterol has minimal impact on your blood cholesterol. In fact, the more cholesterol you ingest, the less your liver makes to retain the balance [4].
Now, what about the egg's nutritional profile?
Well, did you know a pasture-raised egg contains 13 essential vitamins & vital nutrients?
The most researched nutrients in whole eggs include potassium, lutein, choline, biotin (vitamin B₇), and... diabetes-friendly omega-3 fatty acids.
The combined health benefits of these nutrients are significant. They aid insulin production, brain, nerve, and muscle health. Eggs also protect you against disease [5].
Oh, and eggs are easy on your waistline as well.
The ways to prepare and eat these nutrition bombs have no limits other than imagination.
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1. https://www.australianeggs.org.au/egg-nutrients-and-vitamins/
2. https://www.healthline.com/eggs-lower-blood-sugar/
3. https://www.diabetes.org/healthy-living/eggs/
4. https://www.heartfoundation.org.au/cholesterol-in-eggs-safe/
5. https://www.healthline.com/health/diabetes/eggs-benefits/
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… Numbers 4 to 1 are coming in a second, but first, a quick reminder about how to grab your two free gifts.
We're giving away an exciting eBook, "The Surprising Truth About Fat & Cholesterol." It's a real eye-opener, written in an easy-to-grasp format that can change your life.
Plus, you get the first episode of a unique documentary series, “The Untold Story of Heart Disease.”
All you do is click on the link below, and both gifts are yours within seconds.
Okay, let's get back to the countdown…
#4 Leafy Greens
Leafy greens are light, affordable, versatile, and rammed with heart-healthy nutrients. A diet rich in these veggies reduces health risks and helps you live longer because of it [1] [2].
The best leafy greens belong to the class of non-starchy vegetables. They're low in calories and digestible carbs and contain fiber and starch-digesting enzymes.
And that means they won't mess with your blood sugar.
That's great news if you have diabetes, right. So, why not add more crunch and nutritious chew to your plate with foods like kale, spinach, and chard.
But did you know leafy greens cut diabetes risk if you're diagnosed with prediabetes?
Research... published in the BMJ-British Medical Journal... found that eating leafy greens every day saw a significant reduction in Type 2 diabetes risk [3].
These versatile plants are rich in vitamin C... This essential vitamin increases serum vitamin C levels in people with diabetes.
Vit C also helps reduce inflammation and defends your body against cell damage [4].
In addition, leafy greens include two antioxidants called lutein and zeaxanthin. These powerful substances protect against diabetes-related eye complications [5].
The darker leafy greens are bursting with healthy plant compounds, vitamins, and minerals. They give you vitamin A, C, K, calcium, folate, iron, magnesium, potassium, and more [6].
Can you think of one reason NOT to add leafy greens to your heart-healthy diet?
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1. https://www.healthline.com/nutritious/leafy-green-vegetables/
2. https://www.eatingwell.com/living-longer-with-leafy-greens/
3. https://www.sciencedaily.com/reduce-diabetes-risk/
4. https://www.ncbi.nlm.nih.gov/vitamin-C/
5. https://www.mdpi.com/lutein-and-zeaxanthin/
6. https://www.eatright.org/nutrient-rich-leafy-greens/
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#3 Steel-Cut Oatmeal
Scientists and nutritionists have long praised the health benefits of oatmeal. Some even say it's the healthiest grain on the planet. But... are they right?
Well, steel-cut oats score low on the glycemic index (GI) at just 53. That means you're less likely to experience spikes and dips in your blood sugar.
And whole oats contain a sticky, soluble fiber called β-glucans... which helps reduce post-meal insulin and glucose response [1].
β-glucans also improve your insulin sensitivity and help maintain glycemic control.
Steel-cut oats have protein and fiber as well, which fills you up and keeps you full.
Now let's look at the nutrition provided by a 1/4 cup (40g) serving or oatmeal.
They're an excellent source of iron and vitamin B complex, which give you more energy.
Your 40g serving clocks in at only 150 calories and has 5g of protein, 4g of fiber, 2.5g of fat, 27g of carbs... and a solitary gram of sugar [2].
Steel-cut oats have other health benefits, too.
The high soluble fiber content binds to your cholesterol in the small intestine... That helps lower your bad LDL and total cholesterol numbers [3].
And being a gluten-free food makes these wholesome oats celiac safe. That's great news if you have an immune response to gluten [4].
So, enjoy steel-cut oats as a quick breakfast meal, or add them to your baked creations.
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1. https://www.healthline.com/oatmeal-regulates-blood-sugar/
2. https://www.ncbi.nlm.nih.gov/β-glucans-oats/
3. https://lipidworld.biomedcentral.com/fiber-lowers-cholesterol/
4. https://www.mayoclinic.org/celiac-disease/
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#2 Herbs & Spices
Herbs & spices have been around for eternity, and they're more popular now than ever. Of course, we love them for the flavors and aroma they add to food & drink, but that's not all.
You might want to invest in certain herbs and spices for medicinal purposes, too.
One of those is to lower and maintain your blood sugar levels. The herbs & spices best known for this are ginger, cinnamon, turmeric, green tea, sage, and a few others.
How they work isn't fully understood… yet, but the research continues. For now, scientists believe antioxidant compounds called polyphenols help glycemic control [1].
Growing evidence suggests polyphenols suppress glucose released from your liver. Dietary polyphenols also show powerful anti-inflammatory effects [2].
Moreover, polyphenols help manage blood pressure. Plus, they keep your blood vessels flexible and healthy, promoting better circulation. And that benefits your heart health [3].
The nutritional content turns certain herbs & spices into culinary medicines. Some have unique nutrients, but many share similar ingredients in different amounts.
Spices tend to be high in ash and fiber and contain varying amounts of protein.
Herbs have anti-inflammatory essential oils and antioxidants. The leafier herbs boast vitamins and minerals like... calcium, iron, magnesium, potassium, sodium, and more.
Herbs and spices may boost your immunity and protect you against toxins and germs.
See. There are many reasons to add herbs and spices to your dishes. And the research into plant-based medicines is really starting to hot up now.
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1. https://www.semanticscholar.org/polyphenols-&-glycemic-control/
2. https://www.ncbi.nlm.nih.gov/anti-inflammatory-polyphenols/
3. https://www.ncbi.nlm.nih.gov/polyphenols-cardiovascular-health/
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#1 Extra-virgin Olive Oil
Extra Virgin Olive Oil or EVOO rocks as a superfood, but hey, don't take our word for it.
These are the results of a study from Sapienza University and others like it. The research concludes that no other oil lowers blood glucose or bad cholesterol like EVOO [1].
The virgin oil works similarly to modern antidiabetic drugs. That is to say; it acts on gastrointestinal and metabolic hormones your body uses to reduce blood sugar [2].
Extra virgin oil is like regular olive oil on steroids. Seriously, it can benefit your health from top to toe and from the inside out.
The nutrient profile of this golden liquid is also quite impressive.
EVOO delivers some vitamin E and K and lots of heart-healthy fatty acids. A single tbsp. has 73% of monounsaturated fat and only 14% of saturated fat [3].
The oil's primary disease-fighting antioxidants are the anti-inflammatory oleocanthal and oleuropein. Oleuropein helps your bad LDL cholesterol resist oxidization [4] [5].
So, extra virgin olive oil helps to reduce inflammation. Plus, it improves the health of your vital blood vessels and lowers blood pressure.
It's no surprise studies found fewer heart attacks and strokes among EVOO consumers…. both of which are high-risk factors if you have diabetes [6].
Go on… give your body some love and include Extra Virgin Olive Oil into your regular diet.
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1. https://www.biospace.com/sapienza-university-b-study-/
2. https://www.researchitaly.it/lower-blood-sugar-levels-with-olive-oil/
3. https://www.healthline.com/EVOO-nutrient-composition/
4. https://www.sciencedirect.com/topics/oleocanthal/
5. https://www.ncbi.nlm.nih.gov/EVOO-oleuropein-benefits/
6. https://www.nejm.org/EVOO-fewer-heart-attacks-and-strokes/
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And that concludes our 6 Heart-Healthy Foods That Reduce Blood Sugar.
We'd love to hear about the foods you use to lower and maintain glucose levels in your bloodstream...
So tell us what works for you, in the comments below.
And remember to subscribe to our channel and hit that bell button for early notifications.
We're Heart Disease Code. It's our mission to bring you valuable tips and updates... videos that help protect your heart and boost your health.
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Thanks for watching, and we hope you have a heart-healthy day.
