5 Important Tips For Improving Your Heart Health In 2023!
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- Опубліковано 8 лют 2025
- See my 5 key tips to improving your heart health, and how to get started today!
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Heart health is obviously a very key area of overall healthy living and good fitness. In this video, I dive deep into the main areas you can work on to make your heart as healthy as possible.
With nutrition being such a high-impact area of heart health, I discuss which foods you may have in your diet that are really compromising you and which foods you should include in your diet on a regular basis for optimum heart health.
I also discuss the 3 best types of exercise for maintaining a healthy heart and give examples of exercises you can add to your daily routine to make sure you're looking after your heart.
I share my thoughts on lifestyle factors, such as smoking, drinking alcohol, and the amount of sleep you get each night. All of these are huge contributors to how healthy your heart is, so make sure to take a look at the sections of this video that cover those specifically.
I would also urge you to watch the sections on nitric oxide and social connections. These are areas that are not often discussed when it comes to heart health but do play a significant role.
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Quick Timestamps:
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(0:00) What our heart actually does
(0:50) How do things go wrong with heart health?
(2:56) What foods are hurting your heart health?
(6:43) What can you do to improve your heart healthy diet?
(16:15) How sleep impacts your heart health
(18:15) The 3 types of exercise for good heart health
(21:58) What is Nitric Oxide, and how can it help heart health?
(25:20) Stop smoking and reduce alcohol intake
(26:58) Great social connections and purpose help heart health!
(28:35) Recap and closing thoughts
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Articles, Vids, & Links Referenced in This Video
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✔️ 5 Ways To Improve Your Sleep Quality: • 5 Ways To Improve Your...
✔️ Controlling Cholesterol For Men Over 40: • Controlling Cholestero...
✔️ Alternate Nostril Breathing Exercises: • Breathing Exercise For...
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#FitFatherProject #MoreFitFathers #IamaFitFather #hearthealth #strongheart
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**Disclaimer: This video is for informational and educational purposes only. This is the internet. This is not your doctor’s office. This video is NOT medical advice. If you have any concerns about your health, you should see your Doctor immediately. Consult your doctor before making any health changes. Although we show results from our program members, please keep in mind that results vary by individual. We cannot and do not guarantee you will get the same results by choosing to follow any of our programs, supplements, or strategies.
Get your FREE MEAL PLAN + WORKOUT sent straight to your email: bit.ly/goal-yt
excellent heart info ....ty💯
You’re very welcome 🙏🏼
First class, hugely informative, and incredibly detailed - and honest! Thank you so much. 👍
TY! I appreciate this comment from you... and the encouragement. It legitimately means a lot to me 😊🙏
I love how you didn't pull any punches here. Straight facts.
Thank you very much 😊
I learned a ton! Our bodies are amazing! So glad to learn how to take care of it better. Thank you for the informative video Dr. A!
TY for this comment! It legit makes me very happy that you found this so helpful.
Great heart information! 💯
Excellent video- your explanation on the different types of fats and soluble fiber really helped me to understand how cholesterol works.
You’re very welcome! I’m glad you found this valuable 🙏🏼
Very comprehensive & complete presentation that covered a lot of essential ground. Well Done!
TY! I appreciate this comment from you... and the encouragement. It legitimately means a lot to me 😊🙏
Thank you, Doctor, for the great, imfor.
You’re very welcome 🙏🏼
Love these videos!! There very helpful!
TY for this comment! It legit makes me very happy that you found this so helpful.
@@Fitfatherproject these videos are very inspirational and motivating so keep it up
🙏
Amazing Video! Dr. A
Thank you very much 🙏
wow, I'm speechless with this video. its so important to me Thanks for sharing Doctor.
You're very welcome 🙏
Dear Doctor, I love your content and tremendous effort you put in! Keep doing the great work!🙌
Thank you for such kind words 🙏🏼
Give Bless you brother , this is amazing information.
TY for this comment! It legit makes me very happy that you found this so helpful.
This is one of the best heart health videos ive ever watched. Good stuff. I'll probly watch it again and take notes this time.
Thank you for this high praise!! I really like how this video turned out. We covered a lot of important info in a relatively short time frame. TY for tuning in and please do watch through again as I know you'll pick up some additional notes. 😊
Very helpful. Thanks!
You are very welcome. Thank you for watching! 👊
-The FFP Team
Great Video! ⭐⭐⭐⭐⭐
Everybody should see this 👍
Thank you very much 😊
Great videos. Keep up the good work.
TY! I appreciate this comment from you... and the encouragement. It legitimately means a lot to me 😊🙏
@@Fitfatherproject glad that you're making more videos this year. I hope more people can subscribe to this channel. I've been following for a long time and will try spread the word, so more people can benefit from your awesome content. One suggestion would be to have a playlist for the MRT workout videos. They are very good, but so many that it is sometimes confusing for a newbie. Appreciate all that you do.
Awesome my friend! Thank you very much 😊
Excellent!!! Detail & impressive way to explain
Thank you very much 🙏
Great video - important information!
🙏🏼🔥
Great video. I have to plead guilty. My greatest challenge is avoiding Fries and potato chips. Salty, greasy and crunchy. The high cost of foods that are favorable to having better heart health are overly priced. Polluted waters are really a deterrent to consuming so many fish. Wild salmon is a tempting solution. Capturing a few rays of sun is a real challenge in winter. I do take magnesium daily. Thanks for highlighting these important factors in maintaining good health. A valuable message. Sleep, as we age, is really problematic. The bitter pill: exercise?
My pleasure! Ty for taking the time to write this message of appreciation 🙏🏼❤️
Thank you
You're very welcome 🙏
I learn more thorough health plans from him.
🙏
very interesting and instructive thanks
Awesome my friend! You're very welcome 🙏 😊
Outstanding video. I need to watch a couple more times. A couple of quick questions if you don't mind:
- Its been reported whey protein can reduce LDL, any thoughts?
- Is there still any benefit of red wine, dark chocolate and berries as part of a diet for the heart or is that debunked now ?
Hey Vin, thanks for writing in and great questions! For some information regarding whey supplementation and reduction of LDL, check out this study==>pulse.ly/uhc2fgiw1o
In terms of the benefits of red wine, dark chocolate, and berries, they all still do contain higher levels of antioxidants. It's more that you can gain those benefits in other foods without the alcohol/sugar. Berries are by far the best example of the 3 but you can consume them elsewhere if eating a colorful palate of produce. Thanks for watching!
-The FFP Team
Your videos rock. Thank you for being you. I started intermittent fasting. My window is from 1:00-6:00. I was thinking of having a bowl of oatmeal at 1:00 then a small dinner at 6:00 to help drop my LDL. What do you think?
Hey Dave, thanks for writing in and we appreciate the kind words! Sounds like you have a great plan in set for you. The key part of any meal plan timing is if it's sustainable for you. Consistency is king for adherence so if this works for you, by all means give it a shot! And introducing some exercise, especially if you can do it fasted before your first meal, can only help further your goals too. Thanks for watching brother!
-The FFP Team
@@Fitfatherproject cool. Sounds like a good plan.
🙌
Very informative video love the content i think im addicted to sugar do you know of any ways i can substitute sugar like chips and ice cream or just dont buy it and keep itout !
Thanks for writing in! Take a look at this helpful video to help break through sugar cravings and addiction: ua-cam.com/video/XvHqee81gWc/v-deo.html
Best of luck!
-The FFP Team
@@Fitfatherproject Thank you for responding will do ! Do you have any videos for low moderate mrt traing along with walking I want to add mrt to my walking routine and would 2 lb weights be ok
I didn't drink plain water I drink ginger water lemon water garlic water and green tea is it good 🙏🙏please can you tell me
Ginger water and green tea are both fantastic! Personally, I would save the garlic for cooking. Garlic is a pretty potent anti-microbial (it kills stuff)... and I'm of the opinion that it's not an ideal thing to throw in water all the time.
@@Fitfatherproject 💖🙏💖
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Hello. I’m pretty new to your channel but I’d really like to know your thoughts on a cheat day once a week. Do you recommend a cheat day? How many additional calories is ok on a cheat day? I found several different answers to this question but, would enjoy hearing your take. Thanks a lot for the videos!
Hey Mason, thanks for writing in and great question brother! We do recommend integrating a "Free" Meal into your weekly plan. We call it "Free" instead of "Cheat" because you are planning for it as a part of a healthy lifestyle. We recommend bringing one into the equation once every 7-10 days (7 if you have less weight to lose, 10 if more). Anything goes but if looking for something helpful, choosing something that can provide a benefit is always more ideal (i.e. cheeseburger brings some solid protein vs. pizza that provides next to nothing). But if it keeps you sane and you have earned the splurge, have whatever you like!
Thanks for watching!
-The FFP Team
@@Fitfatherproject thanks for the reply!!
You're very welcome 🙏
How long does it take to improve your cholesterol
You can make major progress in 3 months
Is brushing teeth with baking soda ok for no? Better than flouride? Or how about saline?
Brushing with baking soda is ok! It’s even better if the baking soda is combined with other natural ingredients (like neem) in a natural toothpaste. I use a brand called Himalaya. And I do believe it’s best to avoid fluoride toothpaste.
@@Fitfatherproject have you tried a miswak tree twig? I think neem uses extract from that tree. I have used the twig before, it works surprisingly well....i have to order some...thanks for all the great info.
Awesome my friend! You're very welcome 🙏 😊
Is this program a subscription, or is it a pay once thing? Are there monthly dues or any payments after initial cost? I don’t mean the lifetime membership, I mean the regular program.
Regular core program (FF30X) is one time pay. It’s normally $147 and or goes on sale several times per year.
@@Fitfatherproject Thank you very much!
You're very welcome 🙏
Will 30+ minutes at a 130-150HR doing bodyweight exercises like Jump Squats and light Kettlebell Swings give you the same aerobic adaptations as running?
Will you get the larger heart size, stroke volume, blood volume, and capillary density as running?
Hey Brandon, thanks for writing in and great question! And if you can keep your HR at similar levels to running, you can absolutely attain similar benefits. It's just a little more challenging to stay consistent with these bigger bodied movements...BUT...so much better for your overall health as you can bring a more well-rounded approach to your fitness this way. Thanks for watching!
-The FFP Team
What do you consider “high quality “ water?
Hey Bob, thanks for writing in and great question! If possible, getting a Reverse Osmosis System is recommended to ensure you are consuming a purer form of water. You can learn more about RO Systems, as well as how clean your current tap water is from this video==>pulse.ly/q9qmj4vsha
Thanks for watching!
-The FFP Team
Great video as usual Dr B. Is there a mouthwash you would recommend?
Hey WJ, thanks for writing in and great question! You will actually want to refrain from mouthwash as they kill that helpful bacteria in the back of your mouth. But in terms of an alternative toothpaste, that is fluoride-free, to keep the bacteria thriving, check out Himalaya Botanique Complete Care. Thanks for watching!
-The FFP Team
Love and trust your information. Not sure if you misspoke but needing a root canal and not getting one is bad. Hope you’re not promoting the focal infection theory.
😅
Do you think red meat is contributing to the rise in heart disease? I saw you mention it as a "bad" fat.
Hey Donnie, thanks for writing in and great question! If choosing the right kinds of red meat (organic/grass-fed) you can absolutely incorporate red meat into a weekly diet. These types can help provide some heart-healthy Omega-3 benefits due to the cow's own dietary intake. In fact, we even feature some in this video if looking for ideas: pulse.ly/lgeuyqu3ou
-The FFP Team
Cod liver oil
The influence of of candy and Chip companies with their marketing two young kids is awful why do you think they put all the candy in the checkout aisle
Agree 👍
Just got done eating eggs, a banana, and hostess coffee cakes. I have gastroparesis, so I was told to eat faster digesting foods.
Those are definitely faster digesting foods. All fruits in general... and eggs are easy to digest for most people... and I believe the data strongly supports that moderate egg consumption is great for heart health.
Coffee cake! You must be kidding!
Coffee cake not on any healthy list
Yeah I cut the coffee cakes out
Every night I wake up because I'm worried about not getting enough sleep.
Hey Dan, thanks for writing in and we're sorry to hear about the sleeping issues. That can be so debilitating but we have a great video that can hopefully help in that department. Check it out here==> pulse.ly/xsqlabw1j6 Thanks for watching brother and best of luck!
-The FFP Team
I think the graphic you used when talking about bad fats/trans fats is wrong
I agree that particular graphic was not ideal. Among several limitations / issues with that graphic… Things Iike “red meat” were shown as bad on there… and that’s not necessarily true. And not all items on there necessarily had trans fats…. But were simply unhealthy foods that contain fats.
I will say that trans fats are only part of the issue with “bad fats” in general, it’s a deeper topic as I think you know… and I only touch on so much in one video. Ty for your attention to detail 🙏🏼
ice-cream blocks on a hot day are my kryptonite
😊
I heard there was some potential concern of taking vitamin K2 and the potential for the calcium to break off and cause an infarction. Thoughts?
Hey Jason, thanks for writing in and great question! There was actually hope that supplementing with Vit K2 would help prevent infarctions, slowing down the narrowing of heart valves. The thought was this could slow the build-up of calcium deposits. Unfortunately, this did not turn out to be true but that doesn't mean we should stop consuming Vitamin K-rich foods! Thanks for the question and watching brother.
-The FFP Team
Thanks for the tips, until recently I hadn't realized that Mario updated his favorite way to tackle ED and it's a relief! Although what he previously suggested was pretty good, it was a real pain to follow... I just go'ogled the latest in Volpstein's Erections at Will, it's so much simpler and potent now!
Makes sense, until recently I hadn't realized that Mario updated his favorite way to tackle ED and it's a relief! Although what he previously suggested was pretty good, it was a real pain to follow... I just go'ogled the latest in Mario's Thunderous Erections and it's so much simpler and potent now!
❤️💖❤️💖❤️🙏❤️💖❤️💖❤️
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The takeaway from this video is.... I threw away my mouthwash. I did that right away.
Good! Here's my full interview with the Nitric oxide expert. I think you'll get a lot out of it: ua-cam.com/video/CuoqZ3N9MrA/v-deo.html
Aren’t trans fats illegal in the US?
Natto😊
Stick to workout advice. You need to study more nutrition and anthropology
For my own education and learning, please do elaborate on what you find inaccurate about this video? And please share what does occur to you as true relating to nutrition and heart health. I genuinely want to know and am always open to new perspectives 🙏🏼