Top 7 Lebensmittel für ein starkes und gesundes Herz ❤️ & Herz-Kreislauf-System

Eat heart-healthy, otherwise you risk a heart attack. Just do it! As an emergency doctor, emergencies with the heart, KKK, acute coronary syndrome, a heart attack, of course, is not a rare phenomenon, but is almost part of everyday life. It feels like every day when I work as an emergency doctor, you have one or two operations because of the heart. Heart failure, heart rhythm disorder, and, and, and. In 2021, more than a third of all deaths were attributed to heart rhythm disorder, of which only about 45,000 to a heart attack. And a lot of heart attacks are still being saved, so to speak. But that shows that nothing works without our pump, and a long and active life, whoever wants to lead that, needs a healthy heart. And you can already guess it, with our nutrition we can do a lot to make our heart work well even in old age. Which foods you should regularly use in the future, as an example here the garlic, let's take a closer look at that now. Hello, my name is Dr. Tobias Weigel. With my YouTube channel, I would like to make a contribution to clarify medically understandable and correct about diseases, causes of these diseases and also topics such as nutrition, nutritional medicine, because it all comes together very closely and we ourselves can do a lot for our health. And if you don't want to miss anything, feel free to subscribe to my channel now. An unhealthy diet can favor cardiovascular diseases, i.e. problems with our heart. We know that, it has been scientifically proven. Many of us eat too fatty, too salty, too sugary, and in the long run, this not only increases our blood pressure, but also our cholesterol levels, can also lead to overweight. All of these are risk factors for heart attacks, for heart rhythm disorders, etc. The good thing about it is that you can influence your personal heart risk with healthy foods. With a suitable selection of foods, the keyword is a heart-healthy diet. With this, you can keep your pump in motion as well as possible. Best in combination with a smoke-free diet, alcohol-free diet and of course a lot of exercise. Nutrition is one part and we'll start with the first food right now. Maybe even a little surprise. So, before we continue with our own business, and everyone who follows me knows it, my books, my advisors, which I publish, especially on the topic of nutrition, micronutrients, supplements, foods. For example, the most important foods for a healthy diet, to lose weight, to build muscle, or supplements to lose weight, as well as vitamin D, or especially nutrition for our cardiovascular system. So, if you are interested in this, please take a look at my shop. A healthy heart with dark chocolate. Chocolate helps my heart. Before you shake your head and somehow click away, of course I don't mean the 0815 chocolate with the child on the cover, which you know from advertising, but dark chocolate. Dark chocolate with a high cocoa content, at least 70%. Why? Because the cocoa contains flavonoids, which have various health-promoting properties. They have an antioxidant effect, reduce inflammation, among other things, and can contribute to a slight decrease in blood pressure, as this study shows. At this point, it is very important for me to emphasize that there is no food, no matter what food, that heals heart disease, for example. A sick heart makes you healthy again. Likewise, there are no supplements that have any ingredients, micronutrients, which may be in the food, which ensure that a heart becomes healthy again. That does not exist. But food, a bundle of food, a so-called heart-healthy diet, that is crucial. And it is also crucial that you do it permanently. It doesn't help to pay close attention to a diet or food for half a year, so to speak. And the remaining 60 years of life that you have, almost not at all. But now back to chocolate in particular. In addition, white studies suggest that dark chocolate with a high amount of cocoa can expand the blood vessels and thus improve blood circulation. This can reduce the risk of heart attacks, for example. The blood vessels are expanded, thus reducing the risk. Sounds great, but very important. Nevertheless, you should not eat a bar of chocolate every day, because the flavonoids may help us again. Nevertheless, chocolate is still rich in calories, sugar, fat. And that's all, so to speak, unhealthy for us. This also shows again that it is not about whether there is a healthy or unhealthy food in the end. No food permanently, if you only eat it, is somehow healthy for our body. This also applies to chocolate, as well as perhaps to the next one that I am now mentioning. Salmon, the omega-3 power for your heart. If you have been following my videos for a little longer, you know that I like fish, eat fish and especially salmon. Matjes too. He not only tastes delicious salmon and offers many different nutrients, but also promotes our heart health with his omega-3 fatty acid, namely EPA and DHA. How does that work? This is summarized by this 2020 study. EPA and DHA, what do they do? They contribute, among other things, to lowering blood pressure, probably increase the good cholesterol level, HDL, I love you. Also improve the blood flow properties and act as an anti-inflammatory. So a lot of good stuff. But here, too, you can see again, for example, salmon. Eating too much salmon, as well as tuna, i.e. these predatory fish, is also not healthy. Keyword mercury, etc. The ones that contain. So there, too, it makes the balance again. That's why a salmon is part of a heart-healthy diet. But do not exaggerate. If you don't like salmon, you can also go for tuna, sea bass, mackerel. Also very good. But I would like to give you two important points along the way. What I just indicated. First, you should eat fish a maximum of two to three times a week. Since many fish are loaded with heavy metals, as I said. Second, fish is often served in combination with sugar and high-calorie sauces. And you should better leave your fingers off that. Garlic, a secret tip for our heart. Garlic. That may sound unsexy to many. But for your heart, you should always incorporate garlic into your meals. The health benefits of garlic are largely due to the sulfur compounds contained in it. Especially on the allicin. The substance allicin is a compound that is also responsible for the characteristic smell and taste of garlic. Allicin has antioxidant and also anti-inflammatory properties. So you can already see foods that reduce inflammation. These are important. And that can contribute to improving the health of the cardiovascular system. Several studies have shown that the regular consumption of garlic or garlic extract lowers LDL cholesterol, i.e. bad cholesterol. And at the same time it can increase HDL cholesterol, i.e. good cholesterol, which I just mentioned with salmon, with omega-3 fatty acids. If you have too high levels of blood fat permanently, this can lead to calcification of the blood vessels. This is an important risk factor for heart attacks. In addition, garlic or garlic extracts can also help to lower blood pressure and keep the vessels flexible. These are all important points for heart health. This is what this study shows, for example. Small restriction on my part. Most studies, important, are based on garlic preparations. Since the concentration of allicin in fresh garlic, like this one here, can vary depending on the preparation. Nevertheless, there is nothing wrong with adding garlic to your meals again and again. But again, that's not a miracle cure either. Green tea as a heart booster. I've already talked about green tea as a fat killer in this video. But did you know that you can not only lose weight with tea, but also strengthen your heart? This is mainly due to the fact that green tea has a lot of polyphenols. And here the catechins are especially important. What are they? These are antioxidants that protect our bodies from damage from free radicals, among other things. And again, they reduce inflammation. Reduce inflammation, reduce inflammation. This is always very important. Why? By preventing the oxidation of LDL cholesterol, i.e. the bad cholesterol, catechins contribute to reducing the formation of plaque in the arteries. So you're not doing anything wrong with green tea. Even if there are still open questions for many effect mechanisms. And how much should you drink now? The question comes up a lot. According to this study, three cups of green tea have a similar protective effect on our cardiovascular system. Like three cups of coffee. But it's about drinking three cups of coffee, three cups of tea regularly, every day. If you need a change, put it on green tea and coffee every now and then. Your heart will thank you. Heart health with oats. Clearly, you should regularly bring oats, especially oatmeal, to your table. Oats provide a lot of important nutrients that have a positive effect on your health. This is mainly due to its high amount of beta-glucans. There is a lot of beta-glucan in oatmeal. This study shows that you can reduce your blood pressure by regularly consuming oats. Beta-glucans are one of the balancers and are important for good digestion. And they can increase the excretion of the so-called bad LDL cholesterol. And thus lower the cholesterol level in the blood. So you can see that heart-healthy foods have a lot to do with cholesterol reduction. And also with the reduction of inflammation. Ultimately, this prevents storage in the vessels. And these vessels, or these deposits, can of course lead to the vessels closing and closing and then to a heart attack. Oats therefore support your cardiovascular system. At the same time, beta-glucans also provide a low blood sugar level. So many good arguments for this grain, especially for oats. Heart attack prevention with beetroot. The red vegetable is particularly good against high blood pressure due to its high nitrate content. And this study from 2018 describes that the nitrate in the body turns into nitrite. And that, in turn, turns into nitrogen monoxide. And even that, MOE, that's what it's called. You actually use that at the intensive care unit for therapy. Nitrogen monoxide. This works by expanding vessels through various mechanisms and thus lowering the pressure in the vessel system. This improves blood flow and relieves the heart. So if you drink a glass of beetroot juice in the morning or in the evening, you provide your body with a good amount of nitrate for the day. According to the WHO, the daily nitrate supply should, and this is important, not be higher than 3.7 mg of nitrate per kilogram of body weight. But beetroot also provides you with important nutrients like iron, for example, like vitamin C. All of this is also important for, for example, blood formation, for the immune system. And that also shows again that foods have more than just one special effect. They can have different effects on different organs. For example, also important for a healthy intestinal microbiome. Nuts, crisp energy for your heart. I love nuts. They taste delicious, make you full, rich in protein and provide a lot of nutrients. That's positive, negative, relatively high in calories. But your heart can also benefit from nuts. And this study here was examined, namely once, whether eating nuts can prevent cardiovascular disease. And in fact, the scientists come to the conclusion that especially walnuts have a preventive effect. On the one hand, mortality was reduced, namely mortality. And that is always very important in such investigations. And on the other hand, actually fewer, yes, other cardiovascular diseases occur. And it gets even better. Also risk factors, such as high blood pressure, were reduced by the nuts. On average, 10 to 20 grams of nuts had to be eaten a day. So about a handful. And why do nuts have this effect now? Why are they so good? This is particularly reflected in the fact that the nut consumption is positive for the vessels and now also affects the cholesterol level, as well as reducing inflammation. So that's why it's very important. Not one food alone is enough, but a combination of many different foods. Nuts are one of them, for example. And if you eat nuts, you are doing something for your cardiovascular system, for your health. The only downfall is, as I said, that they are nutrient bombs, that they are relatively high in calories. So you shouldn't eat too much of it either. And that again shows that you should keep a balance yourself. With these foods just mentioned, such as green tea, garlic, you are not doing anything wrong if you want to do something good for your heart. But what is clear and has to be said is that these foods cannot prevent heart disease and are by no means miracle remedies. There are no miracle remedies. It always depends on the fact that you consume the foods regularly. That's how you can reduce your personal risk. And that's why my recommendation is a heart-healthy diet. And I had just mentioned seven foods. There are alternatives to that. And very importantly, these foods usually not only have advantages, but also disadvantages. Be it that, for example, green tea may last longer, salmon contains heavy metals, for example, or nuts are high in calories. That's why it always depends on having a healthy diet as a whole. Thank you very much and stay true to me.