Top 5 Fats For Avoiding Cardiovascular Disease

Do you avoid fat in the hope that you’re improving your heart health?

Since the 1960s dietary advice has been to reduce intake of saturated fat. This advice was given due to the fact that people believed fat was responsible for causing heart disease.

However, is lowering fat the answer for a healthy cardiovascular system?

Some experts argue that avoiding saturated fat worsens health and leads to obesity.

With the advice to avoid fat came the craze of low-fat, high carbs foods.

Take for example low fat;

But the question is what happens when we remove fat from the diet?

When we remove fat from our diet of course something has to replace it. And that something is normally carbohydrates. Whether that be in the form of added sugars or bread and pasta which both turn into sugar when eaten.

This is unfortunate as research shows that those with the highest intake of sugar have a 275 % increased risk of heart attacks

Plus a 2014 large systematic review looked at 76 different studies on fat consumption and heart disease. It found that eating fat and cholesterol does not cause heart disease.

In fact, some experts are now arguing that high carbohydrate diets are more problematic. This is because when we eat foods that are high in carbohydrates a process called lipogenesis occurs. This is basically your liver producing fat. This causes a number of issues such as :

These small dense particles have been found to be more predictive of heart disease than the level of LDL cholesterol found in the blood.

Another point to consider is that since the increase of flour and sugar production we have seen a dramatic rise in heart disease.

With the average American consuming 152 pounds of sugar and 146 pounds of flour each year. It seems interesting that fats are often blamed for heart disease.

Especially when we consider the whole range of ways fat helps support our body.

For example they:

What’s more is that studies have shown that low carb high fat diets enhance the health of your blood vessels in comparison to a low fat diet.

Plus studies are showing that high fat diets can support weight loss and improve cardiovascular risk factors. For example, a study called the A to Z Weight Loss Study demonstrated the difference between low fat vs high fat low carb diet. Researchers looked at 311 post-menopausal women for a year. One group followed the Atkins diet which is high in fat and protein. The other group followed Dean Ornish’s dietary protocol which is plant based and low in fat. The study showed that those on the high fat diet had the fastest and most significant weight loss. They also demonstrated the best improvements in cardiovascular risk factors.

So let's get to our top 5 fats to avoid cardiovascular disease and also uncover how a type of fatty acid could help support weight loss.

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Our Number 5 is nuts

If you avoid nuts thinking they are high in calories and fat then you may want to think again.

Nuts are associated with reducing cardiovascular disease and weight loss.

Interestingly a 2013 randomized controlled trial found the following:

“on the Mediterranean diet people who ate nuts had a significant decline in small LDL particles and an increase in large LDL particles, as well as “good” HDL cholesterol levels”

As we already mentioned, having larger ldl particle size reduces the risk of cardiovascular disease.

Nuts provide a good source of vitamin E which is an essential mineral for heart health. It is critical for:

One of the top sources of vitamin E is almonds.

Other great nuts to regularly include in your diet are:

Walnuts can help lower triglycerides. They also provide a great source of antioxidants and essential fatty acids.

Pistachios increase antioxidant levels in the blood. They have also been found to help reduce oxidation of ldl cholesterol which is essential for keeping cholesterol healthy.

Macadamias are very high in palmitoleic acid, this is an omega 7 fatty acid. These make omega 3 more readily available. Eating these also help increase something called cholecystokinin (cck). This helps you feel satiated, which is great news for our waistline and weight. Macadamia nuts also contain omega 9s or oleic acid. Eating this triggers Oleoylethanolamide (OEO) in the small intestine. This helps curb hunger pangs.

Therefore eating these nuts could help support weight loss. With obesity being a major risk factor for heart attacks ensuring we eat a diet that helps reduce hunger and weight gain is essential.

Next up another food that contains oleic acid

Our number 4 is avocado. 

This also contains oleic acid, at 77%. This means you're getting huge fat burning properties.

Avocados also have high amounts of vitamin E which we already mentioned the importance of. Plus they have a powerful antioxidant glutathione.

Antioxidants in the diet are an important part of protecting the cardiovascular system. This is due to the way they can help prevent damage being done to the cells by free radicals. Free radicals are waste substances that can destabilize the cell.

Having a diet rich in antioxidants helps to keep cells healthy and working optimally.

Another important thing about avocados is that they provide two key minerals magnesium and potassium. These both help to regulate blood pressure. This is due to the way it relaxes blood vessels allowing blood to flow with ease.

Studies have found that eating avocados can have a favorable effect on blood lipids. This is due to the way they can help lower triglycerides.

Avoiding foods that cause high triglycerides is key for keeping your heart healthy.

That’s why saturated fats such as our Number 3 could be a great way to help avoid heart disease.

Number 3 is coconut. 

This fruit is high in fats and low in sugar. The fatty acids in coconut oil can encourage your body to burn fat. They provide quick energy to your body and brain and raise HDL (good) cholesterol in your blood, which may help reduce heart disease risk.

A 2015 study took 116 participants with coronary heart disease. They were given a dietary protocol which included coconut oil. The researcher found that they improved their hdl cholesterol levels.

Further to this saturated fat is associated with creating larger more buoyant LDL cholesterol.

The reason this is so important is that smaller, denser ldl particles are more easily oxidized. When oxidized they're more likely to create plaques on the arterial wall.

Another reason coconut can be so beneficial is that the oil has 50% lauric acid. When consumed this acid is acted on by enzymes and turned into something called monolaurin. This is antibacterial, anti-microbial and can help heal the gut.

Healing the gut is a crucial step in creating a robust cardiovascular system. This is because a healthy gut allows you to absorb vitamins and minerals optimally. In turn ensuring we have enough nutrients to keep our heart working well.

A 1981 study looked at the diets of a group of people on the island of Tokelau in the South Pacific. They found that 60 % of their calories came from coconuts yet they had very low rates of heart disease and good overall health.

Plus the Kitavan people from Papua New Guinea were found to have “virtual nonexistence of stroke and ischemic heart disease”. Their diet is described as consisting of tubers, fruit, coconut, and fish.

Next on our list is a food you’ve probably never associated with heart health, and that is …

..Number 2 ghee

This is made by clarifying butter. This means the proteins as well as the sugars associated with dairy have been removed. It’s more dense in fat than butter due to the water and milk solids having been removed. For people who are intolerant to dairy ghee is often well tolerated.

So how is this good for our cardiovascular system.?

Firstly as we’ve already discussed eating saturated fat has been found to:

Aside from this, ghee has other health benefits. It’s a good source of:

The fact that it contains these vitamins shows that it can help support our health. One particular vitamin that is important for heart health is vitamin D. Having low levels of this can lead to hypertension. This significantly increases your chances of heart problems.

Furthermore, cooking vegetables with ghee can improve your absorption of the vitamins and minerals found in these foods.

Plus it contains butyrate, a fatty acid that has known anti-inflammatory properties. Studies show that the butyrate present in ghee can soothe inflammation within the body.

This is crucial to note as most heart attacks are related to inflammation.

Another important reason to include ghee in your diet is that it provides a source of conjugated linoleic acid, or CLA.

Research indicates that CLA found in ghee can help lower weight in people who are obese.

Finally it is rich in omega-3 fatty acids, which may help decrease inflammation and protect against heart disease.

We’re about to unveil our number 1 source of fat to help avoid heart attacks. It is also rich in omega 3 and contains oleic acid. But first don’t forget to like this video and subscribe to Heart Disease Code. Be sure to grab both of your two free gifts, “The Truth about Fat and Cholesterol” and Episode 1 of The Untold Story of Heart Disease documentary series, by clicking the link in the description below.

Number 1 is extra-virgin olive oil.

Of course this is well known for being a good source of fat for people with heart disease. This is due to it being rich in omega fats. But what most people don’t realise is that it actually provides saturated fats too.

On average about 14 grams of saturated fat per 100grams of oil.

Furthermore it’s an abundant source of oleic acid, which can help:

Additionally a small study compared a diet rich in olive oil to a normal lower-fat diet. It found that the olive oil rich diet led to increased weight loss in women with breast cancer.

It found that those on the olive oil rich diet:

These are all great news for those wanting to avoid heart attacks.

Extra virgin olive oil is also a great source of antioxidants that are bioavailable. These assist in:

Olive oil has also been shown to lower blood pressure, which is an important factor for a healthy cardiovascular system.

A 2018 review which analysed numerous studies concluded that extra virgin olive oil can help:

As you can see, olive oil can be hugely beneficial. However when choosing olive oil be careful to choose the “extra-virgin” variety. This ensures that it hasn’t been exposed to heat, chemicals, and light. All of which can damage the oil meaning that it has less therapeutic value when consumed.

So there you have our top 5 fats for helping to avoid heart attacks/ Let us know in the comments below how you ensure you’re getting plenty of healthy fats.

And make sure to stay tuned to Heart Disease Code to discover more wonderful nutrition and wellness insights. And once again, don’t leave without grabbing both of your two free gifts – just click that link below.

Thanks for watching, have a heart healthy day!

Top 10 Ways to Treat Varicose Veins Naturally

Varicose veins appear close to the skin's surface and are veins that have become twisted or enlarged. They can often appear like a large knot and normally occur on legs and ankles. Interestingly women often suffer with them more than men. Although they are a sign of unhealthy veins, their unsightly appearance is usually most people's biggest concern with them.

So in this video we'll explore the top 10 ways to prevent them from forming. We’ll discuss how hormones play a role in their development, as well as reveal some amazing oils, herbs and plants that can have a significant impact in preventing them forming.

Veins are the vessels which carry blood from our extremities back to the heart. In order for them to work properly they need muscles to contract to push the blood back to the heart.

Issues such as :

Can contribute to the formation of varicose veins.

Furthermore blood moves towards the heart by one-way valves in the veins. If the valves become weakened or damaged, blood can collect in the veins. This results in the veins becoming enlarged.

It's believed that long periods of sitting or standing are one of the main contributing factors of varicose veins, however there are other causes and solutions which we’ll discuss in this video.

But before we jump in, can you do us a favor and like this video?

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First off it's important to understand that varicose veins are more common if you are:

Plus leg injuries can cause them.

Aside from the cosmetic issue caused by varicose veins, there's also the issue that they can be related to blood clotting. Plus it's an indication of a blood flow problem. Having optimal blood flow is key for a robust cardiovascular system. So let's look at what can be done to help keep blood flowing optimally and prevent varicose veins from forming.

Number 10 Not Sitting or Standing For Extended Periods of Time

As we already mentioned sitting or standing for extended periods of time is associated with the formation of varicose veins.

This is because being in one position for a long time can impact blood flow. Also muscles are used to push the blood back to the heart. If they are weakened or not being used this can result in blood pooling and creating varicose veins.

Therefore it's important to assist blood flow back to the heart.

If you’re doing a job or activity where you have to stand for a long period of time try and keep your legs moving. This could be done by doing heel or calf raises and stretching your legs whenever possible.

If you have to work at a desk then try taking short breaks to stretch your legs.

Additionally, avoid sitting with crossed legs. This can further compromise blood flow and can increase circulation issues.

Our next way to help the blood get back to the heart with ease is

Number 9 Elevating Your Legs

Spending some time each day elevating your legs enables gravity to do some of the work for you. It can also help reduce the pressure in the veins.

To do this lie on your back and put your legs up against the wall.

Do this three or four times a day for about 15 minutes at a time.

It's especially relaxing to do before bed.

This will help to encourage the blood to flow easily back to your heart and can help stop pooling of blood in veins which can lead to varicosity.

Now for

Number 8 Compression Stockings

These help improve blood flow. And can help to reduce pain and swelling in the legs.

They are commonly used to help reduce the chances of blood clots and ease symptoms of circulation issues such as varicose veins.

A 2018 Greek study looked at the effect of wearing compression stockings on participants who suffered with varicose veins. They found a reported reduction in aching and pain associated with varicose veins in those who used knee-high compression stockings with a pressure of 18 to 21 millimeters of mercury for a week.

If you suffer with varicose veins, be sure to use these stockings. They should specifically be worn if you are standing or sedentary for a long period of time.

They can be purchased from most pharmacies or online.

Next up we’re going to discover how topically applying oils can help improve the symptoms of varicose veins.

Number 7 Essential Oils

Using essential oils is a great natural way to treat numerous conditions, but did you know that they can assist with blood flow?

For example; Cypress essential oil can be used topically on the area where varicose or spider veins are occurring. Mix 5 drops of Cypress oil with 5 drops of witch hazel and rub it onto the affected area a few times a day. Cypress oil can help with your circulation, encouraging the blood to flow toward your heart.

Plus witch hazel contains antioxidants and other naturally-occurring compounds. These have been shown to help ease swelling and tenderness as well as help shrink varicose veins.

Applying these oils can ease swelling and the heaviness associated with varicose veins.

Using these therapeutic oils topically can be a great way to treat varicose veins. But what about what we put in our bodies?

Let's discover which foods can help to improve blood flow and ease varicosity

Number 6...Eat Potassium Rich Foods

Eating foods that are high in salt without enough potassium can cause an imbalance of sodium in the body. This causes fluid retention.

Having excess fluid in the body can result in circulation problems as well as increase blood pressure. Both of which can lead to varicose veins.

In order to have the correct balance of sodium and potassium ensure you're eating plenty of potassium rich foods.

These include:

Now We’re about to discover our top 5 way to treat varicose veins, and we’ll learn how one type of food can help repair veins as well as reduce wrinkles

But first If you want to learn more about improving your cardiovascular health then why not download our free ebook "The Surprising Truth About Fat And Cholesterol"

 Plus… Get exclusive insights from some of the world's leading medical and nutritional professionals...

 By watching the First Episode of "The Untold Story of Heart Disease".

 Both gifts can be grabbed simply by clicking the link in the description below!

 So go and claim them for free now.

Number 5 Plant Extracts

The first plant extract that can be beneficial for problems with the veins is sea pine extract. This has been studied and found to be beneficial for a variety of vascular conditions such as:

In a study using standardized pine bark extract (SPBE) researchers compared taking 100 mg per day of SPBE to elastic compression stockings in 133 postpartum women who had varicose veins. The pine bark extract outperformed the compression stockings in a variety of ways.

The participants who used the pine bark extract had greater improvements in

Another plant extract that has been found to treat varicose veins is

Horse Chestnut

Horse chestnut which is also known as Aesculus hippocastanum L has been proven to significantly help with spider and varicose veins. The principal element in horse chestnut is called aescin.

This helps improve:

A 2015 review found 9 studies which demonstrated that participants who consumed 600 mg of horse chestnut that contained 50 mg of aescin for up to 8 weeks decreased symptoms of Chronic Venous Insufficiency such as:

Furthermore horse chestnut extract is rich in antioxidants that can help keep cells functioning optimally.

That leads me to the next step to get rid of varicose veins which is

Number 4 eat lots of antioxidant rich foods

Antioxidant rich foods will help to improve cells and help prevent further damage to cells.

Be sure to include berries such as:

Bilberries and blueberries.

Bilberry is especially helpful for circulation issues. Other antioxidant rich foods are citrus fruits which are also rich in vitamin C.

Vitamin C also helps the body to make collagen. Collagen is used by our body to:

Because collagen is vital for our blood vessel walls and connective tissue our

Number 3 is... consume collagen

Consuming collagen rich foods such as bone broth helps to restore connective tissue.

As we mentioned varicose veins can be caused by weak connective tissue which is why having plenty of collagen in your diet can help this condition.

You can ensure you’re getting collagen in your diet by drinking bone broth, and using bone broth in your soups, curries and stews.

Another way to get collagen in your diet is by using a collagen protein powder. Add it to shakes, smoothies, tea or coffee.

It is normally flavourless so is perfect for those who are sensitive to flavours or don’t like bone broth.

Next up an essential way to improve blood flow is

Number 2 Move Your Body

Keeping your body active is a great way to improve blood flow.

Moving your body helps to push along the blood that has collected in the veins therefore aiding to reduce the severity of varicose veins.

Additionally exercising aids to lower blood pressure.

Elevated blood pressure is another major risk associated with varicose veins.

If you don't exercise already then start with some low impact options such as;

As your fitness levels increase you can add in higher impact options. Adding in weight bearing exercises can help improve cell structure.

Regular exercise can also help balance out hormones which we’re about to discover the importance of, as we unveil the number 1 way to treat varicose veins naturally

But before we do…

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So go and claim them for free.

Number 1 Balance Hormones

We already know that:

are all common causes of varicose veins.

But what do these all have in common?

Interestingly they all affect our hormones. Studies have shown that high levels of estrogen can damage the small valves inside the veins. If the valves are damaged this compromises blood flow and the blood can begin to pool in legs and ankles.

Estrogen is the main hormone used in birth control pills and in hormone replacement therapy. When this hormone is increased it can have a two fold effect.

Firstly it can disrupt the function of the veins walls and secondly cause the valves inside the veins to no longer work optimally. Thus often resulting in varicose veins.

The other reproductive hormone Progesterone which becomes more dominant during pregnancy has also been found to be associated with varicose veins. Progesterone aids dilation of both veins and arterial walls. This relaxation affects optimal blood flow, and continual pressure on the sides of the blood vessels stretches the vessels out of shape, which is identified as varicose veins.

So how do we balance hormones? This can be done through:

If your hormones are out of whack then be sure to work with your health care practitioner to balance them out.

That sums up our top 10  ways to Treat Varicose veins. Be sure to let our community know if you have tried any of these methods and which ones have helped the most.

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Thanks for watching. Have a heart healthy day.

8 Dangerous Symptoms of High Blood Pressure

It’s called the silent killer for a reason, high blood pressure or hypertension can often go undetected until a heart attack or stroke hits.

Sustained high blood pressure can lead to serious damage being done to the blood vessels. This can result in a range of conditions such as:

This is a serious condition and in the US it’s believed that close to 30% of the population has high blood pressure.

So be sure to learn the symptoms of high blood pressure which we’re about to uncover and remember that for many there are no symptoms.

Before we jump in please take a sec to like this video and subscribe to our channel. We’ve got amazing new content each week!  Also, stick around because later in this video we’ll show you how to receive 2 free gifts, on us!” 

First of all it’s important to understand that blood pressure is the force exerted on the arteries by the blood traveling through the vessels.

When a blood pressure reading is taken there are two readings one is called systolic, which is the top number. And the second is diastolic which is the bottom number.

A healthy reading is said to be 120 over 80.

Elevated blood pressure counts as: 120-129 top number while the diastolic is less than 80.

Stage 1 hypertension is classified when that top number is between 130-139 and or the diastolic number is between 80 and 89.

Stage 2 hypertension is if the systolic is above or equal to 140 and if you're diastolic is 90 or greater.

And a hypertensive crisis is when your systolic is over 180 and your diastolic is over 120.

It's important to see your physician if you think you could have hypertension as getting it under control can be a matter of life and death.

That’s why we’re going to explain what signs may suggest that you need to get your blood pressure checked. And we’ll uncover 8 dangerous symptoms of high blood pressure. As well as explain which ones indicate you’re in hypertensive crisis and need to get help immediately.

As I already mentioned, hypertension can often go undetected. However there are certain reasons that indicate you should have your pressure checked.

For example, if you:

These are all risk factors for having high blood pressure. Because for many people there are no symptoms, you should get your pressure checked if any of these apply to you.

However there are  8 dangerous symptoms: your blood pressure is way too high and you need to get it checked immediately.

Number 8 - Flushing

Severe hypertension can include: flushing

Facial flushing happens when blood vessels in the face dilate. This can be unpredictable and may be triggered by:

Facial flushing can also be caused by emotional stress, exposure to heat or hot water, alcohol consumption and exercise. These can also lead to a temporary elevation of blood pressure.

In some circumstances facial flushing can be related to hypertension, however it’s not always the cause. Therefore if you are experiencing this then be sure to get your blood pressure checked to be on the safe side.

Number 7 Nausea

This may seem completely unrelated to blood pressure but it can be a symptom as increased pressure in the head can cause nausea or vomiting.

It can develop suddenly and may be associated with dizziness. 

Especially if there is sudden fluctuation in pressure.

Pay careful attention as this can be a sign of a stroke, and hypertension is the leading risk factor for stroke.

If you’re also experiencing:

Seek medical attention immediately.

Number 6 Blurry vision

Blurry vision or change in vision can occur if your blood pressure is elevated. This is because the retina in the back of your eyes has many small blood vessels. If blood pressure is high these vessels can be damaged.

There are three ways that elevated blood pressure can cause vision problems

Firstly, damage to your retina which is called retinopathy. If you’re diabetic and have hypertension you’re at high risk of this. This is because the blood vessels in the eye can become easily damaged. This can cause bleeding in the eye, blurred vision and complete loss of vision.

Secondly, fluid buildup under the retina, called choroidopathy. This can cause vision problems or occasionally scars can form that impair eyesight.

Thirdly, optic neuropathy which is nerve damage. This can be caused by compromised blood flow which can damage the optic nerve. This can result in bleeding within your eye or loss of vision.

A further symptom of blood pressure elevation is

Number 5 Fatigue

Feeling tired all the time could be the result of hypertension as it can prevent the heart from pumping blood efficiently . It can therefore compromise oxygen getting around the body.

As well as causing lung problems which add to the issue of lack of oxygen.

Having hypertension can increase the workload on your heart. Thus making you feel more tired than normal.

When the heart is working harder continuously like any muscle, the heart grows bigger . When this occurs it needs more blood but has decreased ability to keep blood flow optimal.

Furthermore high blood pressure is often associated with obesity and a sedentary lifestyle. These can increase the feeling of tiredness.

Next up

Number 4 Nosebleeds

These can occur due to the tiny blood vessels in your nose being damaged by hypertension. In a Korean study they looked at 35,749 participants and found that individuals with a history of hypertension had a higher risk of nosebleeds necessitating medical care in comparison to individuals without any history of elevated blood pressure. But according to the American Heart Association nose bleeds are only experienced if you are in hypertensive crises.

Thus you should seek immediate attention.

In the case of hypertensive crises you may also experience

Number 3 Headaches

Having high blood pressure can create elevated pressure in the brain which can cause a headache. It can also result in blood leaking from the blood vessels in the brain. This can lead to swelling, which is extremely dangerous as the brain can not expand due to it being encased by the skull. Typically a headache caused by hypertension will:

This may also lead to our next dangerous symptom which is

Number 2 Weakness

especially pay attention if you have:

These are all indications that hypertension could have caused a stroke. Not everyone is immediately aware that they have suffered a stroke so please take note of these symptoms. And If you’re experiencing any you should consult a doctor straight away.

We’re about to unveil our number 1 dangerous symptom,

But first don’t forget to like this video and subscribe to Heart Disease Code. Be sure to grab both of your two free gifts, “The Truth about Fat and Cholesterol” and Episode 1 of The Untold Story of Heart Disease documentary series, by clicking the link in the description below.

Number 1 Chest Pain

Having hypertension affects the function of blood vessels and makes them less elastic. Thus reducing the flow of blood and oxygen to the heart. Decreased blood flow to the heart can cause angina.  

Individuals with cardiovascular disease say they experience a slight discomfort  in the chest area although it’s not always described as pain.

If you’re experiencing chest pain along with shortness of breath then be sure to contact your doctor.

Relying on these symptoms to know if you have hypertension, could be leaving things too late, as often they come into play when your blood pressure is already very high.

If you do have any of the risk factors associated with hypertension then it would be advisable to do regular blood pressure readings. Most doctors’ offices take a blood pressure reading at every appointment. 

However many pharmacies have machines you can use to measure your blood pressure and you can even buy kits to do it at home.

It’s important to consider that certain issues can cause a temporary elevation of blood pressure, for example:

The latter is when people have elevated blood pressure in the doctor’s office, probably caused by worry around seeing their doctor. In this case it would be advisable to have a home test kit, which allows you to do it when you’re feeling relaxed.

So what should you do if you are diagnosed with elevated blood pressure?

Most doctors will advise on medications to take. However it’s important to note that medications do come with side effects. Thus if your pressure isn’t too high you may want to consider making lifestyle changes before using medications or use them together.

For example you may want to start doing some gentle exercise, which can help improve blood flow.

Eating these can help supply your body with two crucial minerals that help to balance blood pressure. These are magnesium and potassium.

For information why not check out our video Top 5 Foods to Help Lower Blood Pressure

That sums up our 8 Dangerous Symptoms of High Blood Pressure. Let us know in the comments below if any of them surprised you

And make sure to stay tuned to Heart Disease Code to discover more wonderful nutrition and wellness insights. And once again, don’t leave without grabbing both of your two free gifts – just click that link below.

Thanks for watching, have a heart healthy day!

5 Incredible ways to create Healthy LDL Cholesterol

Are you worried about your cholesterol levels?

Maybe high cholesterol runs in the family and you’re worried it could be genetic?

Perhaps you’re already taking  cholesterol lowering medication and have concerns about side effects?

Well did you know that evidence is now showing that high ldl cholesterol, known as “bad cholesterol” isn’t necessarily bad for heart disease?

In fact studies show that people with higher LDL cholesterol often live longer and are less prone to infections.

Some experts are now saying that it's not how high or low your LDL is that matters, but rather what condition it's in.

In other words you can have healthy and unhealthy LDL.

We’ll get to why this is in just a moment.. Plus uncover 5 incredible ways to create healthy ldl cholesterol. Including how eating certain foods can help remove excess cholesterol which is prone to causing damage.

Before we jump in we’d really appreciate it if you would take a moment to like this video and subscribe to our channel. We’ve got amazing new content each week!  Also, stick around because later in this video we’ll show you how to receive 2 free gifts, on us!” 

First it’s critical to understand that cholesterol is made in the liver and plays an important role for:

The brain and nerves are made up of nearly 25% cholesterol.

Plus our hormones are made from cholesterol. If we don’t have enough this can cause hormonal issues.

This leads to the question why would anyone want to lower it when we consider the many vital roles it plays in the body.

For years physicians believed that high ldl cholesterol leads to cardiovascular disease. However recently it has become apparent that high ldl levels don’t always correlate with increased risk of heart attacks.

Research shows that approximately 50% of people hospitalized with heart attacks have normal levels of ldl cholesterol. In fact, one large study looked at 541 hospitals with 136,905 admissions for heart attacks. It found that 75 percent of those people had “normal” LDL cholesterol, with 50 percent having optimal LDL levels.

So what is it about cholesterol that could be linked to heart problems?

Cholesterol has many functions, one is to heal damage to blood vessels.. If a wound occurs on a blood vessel wall the body sends cholesterol to help patch it up.

If your cholesterol is healthy the body can do this efficiently and keep your arteries in good shape. However not all LDL cholesterol is created equal. 

Studies have shown that larger fluffy ldl cholesterol is better, whereas smaller more dense LDL is not.

Small dense LDL particles are more prone to being damaged by being oxidized.. When this happens they are more likely to create dangerous plaques on the blood vessel walls.

A review published in 1999 stated

“ the presence of small, dense LDL particles is associated with more than a three-fold increase in the risk of Coronary Heart Disease”.

So the obvious question is, what makes LDL become small and dense, which we’ll discuss next.

One of the key giveaways that ldl cholesterol is not in its optimal state is high triglycerides. High triglycerides are caused by a diet high in sugars which leads to elevated blood glucose.

High blood sugar isn’t simply caused by eating cakes and candy but it’s also caused by consuming processed flour based food like breads. In fact 2 slices of whole wheat bread can substantially raise blood sugar levels.

Whether from eating pasta, bread or candy, a process called "de novo lipogenesis" occurs. This is basically the turning of carbohydrates to fats in the blood.

And through a series of steps high levels of triglycerides make LDL cholesterol particles triglyceride rich. This leads to formation of small ldl particles. When the particles are small they are more likely to become oxidized and damage arteries, leading to blockages.

So how can we improve the particle size of LDL cholesterol?

First off let’s look at the A to Z weight loss trial. This trial looked at 311 overweight participants over a 12 month period.

The researchers compared 4 weight-loss diets. The diets represented a spectrum of low to high carbohydrate intake for effects on weight loss and related metabolic markers such as blood lipids.

Interestingly the low carb high fat diet out performed all the other diets.

Interestingly, a 2021 meta-analysis of studies across 6 electronic databases found that a low carb diet increased LDL particle size and decreased the numbers of total and small LDL particles

Furthermore studies have shown that those with the highest intake of sugar have 275% increased risk of heart attacks. And when we consider that high sugar diets lead to high triglycerides which then cause small dense LDL particles, it comes as no surprize.

Conversely in 2015 two of the worlds’ leading researchers on lipids reviewed all the latest data on fats. In an article titled

“Saturated Fats versus Polyunsaturated Fats versus Carbohydrates for Cardiovascular Disease Prevention and Treatment”

They found no link between total dietary fat or saturated fat and heart disease. So it seems that eating fat isn’t the problem, but rather a diet high in sugar or food that turns into sugar when digested, is the real issue.

This leads us on to our top 5 incredible ways to create healthy ldl cholesterol. Including how a special substance found in certain foods can help keep cholesterol healthy.

But first if you’d like to learn more about improving your heart health then why not  download our free ebook The Surprizing Truth About Fat and Cholesterol

And if you’d really like to understand the full picture for fighting and preventing heart disease, check out Episode 1 of The Untold Story of Heart Disease. Documentary series.

Both gifts are free and waiting for you now.  Just click the link in the description below.

Number 5 Exercise

Many studies show that moving your body on a regular basis helps improve your cholesterol profile.

Plus it reduces risk of heart disease.

As we already mentioned one of the key giveawaythat small dense ldl is present is the levels of triglycerides. A 2001 clinical trial showed that exercising can help reduce triglycerides.

Reducing triglycerides of course means it’s less likely that ldl cholesterol will become small and dense.

Another way exercise can help improve ldl cholesterol, is that the muscles use up cholesterol when we exercise. Hence you have less excess cholesterol circulating in the blood. It’s important to note that excess cholesterol is more prone to becoming small, dense and damaged.

So find something you love and be sure to move your body. 

Next up

Number 4 Cut out sugar.

We’ve discussed the role triglycerides play in increasing small dense ldl particles, therefore it’s crucial to lower triglycerides.

A great way to do this is to cut out refined and added sugars.

Top of the list when it comes to sugar is soft drinks. This ranges from fruit juices to soda, and includes any drink with added sugar.

When we consume soft drinks there is no fiber to slow down the effect of the sugar. It therefore goes straight into the bloodstream causing a dramatic increase in blood glucose and triglycerides.

Other offenders are any products with high amounts of sugar. These include candy bars, cake, ice cream or even certain breakfast cereals.

A good way to tell if a product is too high in sugar is by reading the nutritional panel. If it contains more than 10 grams of sugar per 100 grams then be sure to stay away. There is one caveat here and that is real fruit.

Yes, certain fruits can be high in sugar. But it’s important to note that they also contain fiber, which slows down the digestion of the sugar. Plus fruit provides a whole spectrum of vitamins, minerals and antioxidants that can all play a crucial role in well being.

A simple way to look at is, foods that aren’t nutrient dense should be avoided and that leads me to ...

Number 3…Remove processed carbs.

Much like added sugar, processed carbs significantly spike blood sugar. Thus leading to higher triglyceride levels and the creation of small dense ldl particles.

Removing these from your diet is critical for improving your LDL particle size.

Processed carbs include:

As we've learnt, avoiding high carbs can not only help with weight loss but also with improving blood lipids. Being overweight is merely a visual symptom of what is going on inside the body.

Hence why obesity is one of the major risk factors for heart disease.

Next up let's get to what foods to ensure you include to avoid the formation of unhealthy cholesterol.

Number 2: eat a variety of leafy green vegetables.

These may range from broccoli to kale and from cabbage to swiss chard. Vegetables provide a wide array of nutrients that will help support a healthy lipid profile. Thus improving your cardiovascular system.

A vital thing to understand about leafy greens is that they are anti-inflammatory. Furthermore studies have shown that for every 10 grams increase of fiber there’s a 29% decrease in cardiovascular disease.

An important thing to understand is that excess cholesterol circulating in the blood is a problem. This is because it is normally triglyceride rich due to excess sugar. It then easily becomes small, dense and oxidized or in other words damaged by free radicals.

However our bodies are intelligently designed and have a removal process. This is called reverse cholesterol transport.

This process takes the cholesterol that’s not needed away from cells and blood vessel walls before it creates problems.

In order for this to occur the body needs a substance called phosphatidylcholine or PC for short.

This is obtained from the diet from foods such as; eggs, fish, broccoli and brussel sprouts. Including these types of green vegetables in your diet is critical. They will help your body remove damaged cholesterol that could be atherogenic.

As you can see, eating eggs and fish are also helpful in the process of removing excess ldl. Interestingly both eggs and fatty fish are an important source of fat soluble vitamins.

Therefore this leads me on to my next point

Number 1  Eat healthy sources of fats…

As we already mentioned how high fat diets improve lipids by:

It therefore makes sense that we would be sure to eat a diet with plenty of healthy fats.

If you’re worried that eating fat causes heart disease then take heart (excuse the pun), as we look at one of the largest reviews on over 72 studies that looked at saturated fat and heart disease.

This review included 60000 people and concluded that there was no link between total fat, saturated fat, and heart disease.

Further to this a 2013 study on the Mediterranean diet found that people who ate nuts had a significant decline in small LDL particles and an increase in large LDL particles, as well as “good” HDL cholesterol levels

Additionally a 2009 Study found that high fat diets improved the health of blood vessels walls.

So be sure to include plenty of healthy fats in your diet from sources such as:

I can’t talk about fats without mentioning which ones to avoid and the number one fat to never consume is man made trans fats. These contribute to small dense ldl and create inflammation within the body. They can be found in margarine, microwaved popcorn and certain store bought baked goods. wherever possible check labels before you eat. If they contain hydrogenated oil then be sure to avoid them.

So there you have our top 5 ways to keep your cholesterol healthy. Let our community know in the comments below if you have had results improving your cholesterol.

And make sure to stay tuned to Heart Disease Code to discover more wonderful nutrition and wellness insights.  And once again, don’t leave without grabbing both of your two free gifts – just click that link below.

Thanks for watching, have a heart healthy day!

6 Incredible Ways To Prevent Erectile Dysfunction

If you or your loved one is having trouble in the bedroom. Then rest assured you’re not alone. Studies suggest that:

report some degree of erectile dysfunction.

The estimates are that it is wildly under reported, as most men don't want to talk about it. They feel embarrassed and that it undermines their manhood.

Erectile Dysfunction is classified as a man not being able to maintain an erection long enough for sexual intercourse.

Interestingly this condition is often referred to as "the canary in the coal mine for heart disease". This is because it indicates that there is a major problem with blood flow and the cardiovascular system.

The artery to the penis is smaller than the arteries to the heart. Unsurprisingly it is often the first to get clogged. Thus issues with sustaining an erection is a sign of issues with the larger arteries.

A Mayo clinic study found that men with Erectile Dysfunction  are 80% more likely to develop heart disease compared to men without it. Plus those aged 40-49 with ED are twice as likely to develop cardiovascular disease as those without. The majority of men faced with this problem want an immediate fix.

However if you want a long term solution the key is to find the root cause and treat that rather than take a pill. The issue with taking one of the over the counter medications is that they can be dangerous.

Whilst they temporarily fix the problem and improve dilation of the arteries in the penis along with arms and legs they don’t get to the root cause. The issue is that blood flow increases to these extremities but decreases in the brain and heart.

Hence why some of the side effects of these medications include hearing and vision loss. Unfortunately these drugs do nothing to overcome the problem of cardiovascular disease and plaque inside the arteries that prevents blood flow will continue to grow.

So it’s critical that you assist your body to improve your cardiovascular health. This in turn can help with performance in the bedroom.

So we’re going to explore 6 easy ways to address the  symptoms of erectile dysfunction. Plus explain how improving the production of one critical molecule can play an important role in helping to resolve the problem

But first don’t forget to like and subscribe to Heart Disease Code we’ve got amazing new content each week.

Plus stick around as later in this video we’ll show you how to receive two free gifts on us.

To improve libido and the ability to perform in the bedroom there are numerous things to take into consideration.

These include:

Many of the issues causing decreased blood flow and poor arterial health tie into hormonal issues. Examples of these are; lack of exercise, obesity and poor nutrition.

Furthermore, erectile dysfunction can be caused by medication, smoking and excessive alcohol consumption.

It’s important to understand that when a man has an erection this is caused by physical stimulation. However if there isn't enough nitric oxide to dilate the blood vessels, it can be difficult to sustain an erection. Factors that can play role in this condition are;

Increasing your blood flow is a key aspect of getting erectile dysfunction under control. Blood flow is improved by the release of something called Nitric oxide. The body knows that this is a crucial molecule and it has two pathways which enable it's production. This is through nitrates and adequate levels of the amino acid L-arginine.

Now let’s discover how we achieve adequate levels of these key molecules and get to our 6 ways to prevent erectile dysfunction.

Number 6 Get adequate L-Arginine

This is an amino acid and eating foods high in it can be a key aspect of improving sexual function. Studies indicate that a supplement of 2 to 5 grams of arginine helps with symptoms of erectile dysfunction.

L-arginine is also helpful for

However one word of caution regarding supplementing with this, is that if you have Herpes it can increase the likelihood of an outbreak. If you find this occurring you can supplement with lysine or take an antiviral to prevent outbreaks.

Foods high in this amino acid are:

Interestingly dark leafy greens are also high in nitrates which is the other pathway used to help produce nitric oxide.

This leads me onto the next strategy to improve erectile dysfunction symptoms which is to consume beets.

Number 5  Eat Beets

Beets are one of the highest forms of nitrates which help improve the production of nitric oxide. Hence they can help improve blood flow to the penis as it assists blood vessel dilation.

Furthermore beets are a great source of fiber which is important for weight reduction and helping prevent cardiovascular disease.

Additionally beets are abundant in vitamins and minerals such as:

The latter two play a key role in reducing blood pressure. Another major risk factor for erectile dysfunction and cardiovascular disease.

This leads me onto another key nutrient that helps the body produce nitric oxide

Number 4 Consume Folate Rich Foods

Aside from providing nitric oxide these also provide your body with an essential source of folate.

Folate, which is often taken in the form of Folic acid, assists the body to make nitric oxide. This is likened to the ignition for an erection.

Interestingly a large review looking at various studies found that men who had erectile dysfunction had lower levels of folate in their blood.

In 2 studies they compared patients erectile dysfunction before getting folic acid and after getting it. They gave the participants a supplement daily for 3 months. They found that the patients had a significant decrease in the severity of their erectile dysfunction after taking the supplement.

Foods that are rich in Folate include:

So be sure to consume these foods, as not only will they provide you with folate but also:

Increasing your intake of these will also help improve your health and specifically your cardiovascular health.

Regarding folate  if you want to add in a supplement then talk to your doctor first as folate is not advised when taking certain medications. 

Another key nutrient to help prevent erectile dysfunction is number 3 on our list 

ZINC

This nutrient is critical for a healthy immune system as well as hormone production. As we have already discussed, hormones have a major role in this condition. And stress is a big part of the puzzle when it comes to optimizing hormone function. The adrenal glands create hormones called DHEA and cortisol. These help us deal with stress. If  we don’t manage stress this can have a knock on effect on sexual performance. DHEA is an essential hormone for libido. Deficiencies in zinc can cause problems with adrenal function. Ensuring you have optimal intake of zinc is essential. Foods rich in zinc include: 

If you don’t eat enough of these foods then you may want to discuss adding in a supplement with your health practitioner.

Number 2 Exercise

According to one Harvard study, walking for just 30 minutes a day saw a 41% drop in risk for erectile dysfunction.

Plus a 2018 review found that those who did 40 minutes of moderate to vigorous exercise 4 times a week for a 6 month period had reduced erectile dysfunction.

Being physically active is a great way to improve sexual function. It not only improves blood flow, but aids with relaxation which in turn can help with hormone imbalances.

Exercise also helps the production of nitric oxide so is a key aspect to improving this condition.

Furthermore, including weight-bearing exercise can improve the production of the hormone testosterone. This hormone is a significant factor in erectile strength and libido.

The fact that exercise can help with weight loss shows what an important role it plays. Especially when we consider that; a man with a 42-inch waist is 50% more likely to have erectile dysfunction than one with a 32-inch waist.

Part of the issue is that excess fat interferes with the release of hormones.

But we’re about to reveal our number 1 way to prevent erectile dysfunction, this food has been found to help curb appetite and improve hormones.

But first don’t forget to give us a like and subscribe to Heart Disease Code. Also be sure to grab both of your two free gifts, “The Truth about Fat and Cholesterol”

and Episode 1 of The Untold Story of Heart Disease, by clicking the link in the description below.

Number 1 Eat Pomegranate

Did you know pomegranate could be the ultimate food for improving your sex life. 

It can help:

A Scottish Study found that individuals who were given a glass of pomegranate juice daily for 2 weeks had an average of  24% increase in testosterone.

Having good testosterone levels helps improve sex drive which is part of the problem when it comes to erectile dysfunction.

Furthermore this fruit helps improve blood flow, and production of nitric oxide.

Additionally, pomegranate is high in vitamin C.

Vitamin C plays a crucial role in the production of nitric oxide (NO) by converting nitrates to nitric oxide (NO).

A 2005 Italian study found an improvement in nitric oxide levels and a decrease in oxidant damage in all blood vessels after consumption of pomegranate juice.

One of the critical things about this fruit is that it has been found to help clear arteries.

This is critical for maintaining a healthy erection.

A 2004 Israeli study found drinking pomegranate juice daily reversed plaque build up in the carotid arteries by 13% in just 3 months and up to 35% in one year.

Pomegranates have three times more antioxidants than even red wine and green tea.

This means it can help protect your cells, which helps prevent chronic diseases. So if you want to improve erectile dysfunction symptoms and your cardiovascular health then be sure to consume pomegranate juice or eat the fruit.

Just a word of caution some store bought juices may have added sugar so be sure to use one that is 100% pure.

That sums up our top tips on preventing Erectile dysfunction.

Let our community know in the comments below which one most surprised you.

Make sure to stay tuned to Heart Disease Code to discover more wonderful nutrition and wellness insights.  And once again, don’t leave without grabbing both of your two free gifts – just click that link below.

Thanks for watching, have a heart healthy day!

6 Heart-Healthy Foods That Reduce Blood Sugar

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 

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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Please do us a quick favor and hit that LIKE button, and subscribe to the channel.

Subscribing keeps you connected and helps you organize all your heart-healthy videos.

And remember to click that BELL, so you're the first to know when we release new content.

Also, keep watching to see how to claim your two free gifts.

OK then... When you're ready, let's begin.

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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.

And don't forget to claim your 2 free gifts by clicking the link in the description below.

Thanks for watching, and we hope you have a heart-healthy day.