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Hello, this is Charles Colwell on that. You can do this podcast today. I’m going to talk about, about healthy heart diets. Who am I? I am Charles Cola, me and my wife, Amber Cole, while we’re the owners and founders of Cola fitness, and multi-state fitness business. I’m a man of eight times certified fitness trainer. I’ve trained thousands of clients. I encourage you to not believe me, but to go to YouTube and look up thousands and thousands of people just like yourself, that we’ve helped lose weight and get in great shape at Kohler fitness. So anyways, today I’m going to talk about heart healthy diets, and this is where it’s very important for you to keep your heart healthy, your circulatory health, healthy as well as lose those pounds and getting the best shape of your life. So I’m going to go through some of that.
We currently own fitness center locations in Bartlesville, Oklahoma, co-op fitness, Bartlesville, Oklahoma, co-op fitness Joplin, Missouri Cola, fitness, Topeka, Kansas. We have a co-op fitness Arlington, Texas, and a Cola fitness in Oklahoma city. And we’re currently working on some more locations coming soon, hopefully near you. I encourage you to look us up, check us out. Cola fitness is the highest rated and most reviewed gym and every single one of our markets, please check us out. Anyways, this article is on health from a website called healthline.com and it talked about vary the diets that you need to be looking at for a healthy heart to keep your heart healthy. And those diets also are gonna help you lose fat and tone up. It’s really focused on more natural foods that is going to benefit your body in lots of different ways. So in this article, I’m going to jump right in here.
They talk a lot about healthline.com. It says the basically six different diet plans that they talk about and when they start off, they started saying, Hey, the most important thing is diets. Just one of the main components that you want to be hitting. You need to stop smoking. If you’re smoking, smoking is really hard on your heart health, so don’t smoke. They also say that exercise is really good for your heart health. So start exercising if you’re not exercising. So that’s pretty obvious. And then the, the better diet to make sure that you’re starting eating healthier. That’s the main thing that we’re going to talk about today and all of these diets, I pretty much kinda summarize th they focus a lot on the foods that are gonna help lower your cholesterol, cholesterol in your, in your blood. That’s like the fats and unhealthy components that are in your blood to make sure your triglycerides or cholesterol levels get that down so that your heart can actually stay healthy in the blood flow can, can, can flow healthy because all of life, life, like as in life, all life is in the blood.
So your body can only heal repair, grow healthy tissue, all has to have good, healthy blood flow. So they also talking about the diets generally are higher in fiber and they’re they only contain more heart-healthy fats. They have a lot of good antioxidants. So I’m going to walk through this and talk about each and every one of them with you to kind of educate you on it. The first one that they talk a lot about is called the Mediterranean diet. In this, I’m going to read a little bit about it to you, so you can kind of clearly understand it. In general, the diet emphasizes whole minimally processed foods, including a whole grains, nuts seeds, fruits, vegetables, legumes, fish, and extra-virgin olive oil. It contains moderate amounts of poultry eggs, low-fat dairy and red wine. It limits the amount of sugars, refined carbohydrates, and highly processed snacks, and most all red meats and processed meats.
So most of the stuff it talks about in here is saying that you got to get rid of what I would say, the fats, the bad fats, the bad sugars and, and get your cholesterol levels down and Mediterranean diet. I really liked the Mediterranean diet. My take on it is it, it is the one out of all of these studies, even the vegan based study that shows that the highest it says in here one review of 11 studies should that the Mediterranean diet plan reduced overall risk of heart disease and incidents by a mortality of 40%. So 40% reduction, that was the highest one there’s other ones that were like 20 and 30, like the dash and the flexitarian, the vegan, all of those, none of those hit quite the heart health benefit as the Mediterranean. So I think that would be the top one to be focused on.
And that’s basically going to be lowering all of the processed sugars and processed foods and bad fats and saturated fats that getting rid of the saturated. They basically cut out sugar and cut out saturated fats is the main components there. Okay. the next on the plan that they talked about was the dash diet dash stands for dietary approach to stop hypertension. Hypertension is like high blood pressure. It’s basically to prevent and treat high blood pressure, and it can also reduce your heart disease and heart attack heart, heart plaque in the bloodstream. So on in here it talked about it and it ended up, I think having about a 20% or 18% reduction, sorry, 20% reduction of heart disease. So it was about half as good as the studies showed for the Mediterranean diet. This diet, I’m going to read it to you real quick.
It’s D okay. It recommends specific amounts of food groups. And instead it recommends specific amounts of food groups based on your calorie needs a lot more whole grains, fruits, vegetables, low-fat dairy and lean meats while limiting red wine refined grains and added sugars. So just like the other one, I think the big takeaway for me is it’s also getting rid of the sugars and refined foods. It’s also reducing the saturated fats that come out of a lot of the red meats and all saturated fats in general. So processed basically bad sugars, the sugars and bad fats. So it’s kind of the kind of similar to the Mediterranean. Anyways, next one they talked about was the vegan diet, the vegan diet. Let me pull that up. This is basically while some vegetarians include other sources of animal products, such as eggs and dairy vegans strictly avoid all animal derived ingredients, including dairy eggs, bee pollen, honey, and gelatin.
So so this, this vegan or vegetarian type diet you’re really eliminating anything that has to do with, you know, animal product it’s all plant-based product. So anyways, this study showed it’s basically it emphasizes fruits, vegetables, beans, lentils, soy products, whole grains, nuts, and seeds, plant-based oils and fats. This one in the studies showed a reduction in, in heart, in heart disease as well. But the, the highest one, the thing is, is some of the vegan stuff that you can still get in eat bad food, just not animal based bad food. So it’s just saying you got to really make sure of course the diet quality is very important is what it says right here says vegan or vegetarian diets that are high in added sugars, refined grains, and heavily processed foods. Don’t offer this heart health benefit as in the whole high, in whole minimally processed plant foods.
So you’ve got to make sure you’re still cutting those bad sugars and bad fats even as you’re vegan. So it just, it didn’t quite have the overall arching statement, unless you’re really strict vegetarian, where you don’t have any of the processed sugars and processed grains and the saturated fats or oils in your foods like, excuse, you can still eat cookies and ice cream and potato chips and all that kind of stuff. It’s just that you got to really watch the saturated fats and the sugars as well. So it can’t just be vegan. It’s also gotta be a low in sugar and low in fat to be beneficial. So that’s the vegan based diets. It did not have the same studies that showed off of the Mediterranean as much success there. So the next would be the flexitarian diet. This is basically it’s encouraging you to eat mostly whole and minimally processed foods and limit or avoid all sugars and refined grains and processed meats that are highly processed.
So it’s very similar to some of these other ones, big takeaway, like I keep saying is cut the sugars, cut the bad saturated fats, cut the sugars, get the bad saturated fats. Just gives you more options. It says it still wants you to do the fruits and vegetables and whole grains and lagoons, but it still allows you to have some lean meats and proteins. So that gives you a little bit more availability in this flexitarian style diet. I like it. I think that’s kind of more balanced and I like that approach and I eat, I eat similar to that. The T L C diet, this is going to be therapeutic lifestyle change diet was developed by the national Institute of health to reduce the risk of heart disease. This gets real specific here. TLC therapeutic lifestyle changes, diet.
Okay. It says on this, I’m just going to read this to you. This diet is it includes dietary and lifestyle recommendations to promote optimal cholesterol levels and healthy weight. It says, get at least 30 minutes of moderate, intense exercise a day. So that’s the first thing it says you have to do. So you’ve got to get 30 minutes of exercise. It says you got to get 25 to 35% of your calories from fat. Okay, it’s a heart healthy fats, but you also have to limit the saturated fat intake to no more than 7% of your daily calories. So just like all the other ones, low saturated fat diet. So this is limit your dietary cholesterol to no more than 200 milligrams a day. This is where you’ve got to really look at every label and check the dietary cholesterol and all the foods to limit that to 200 a day, also eating 10 to 25 grams of soluble fiber.
So you need to get a lot more stem stock leaf vegetation. That’s a high fiber based diet, or you’re eating a fiber supplement to kind of get you there as well. That is something I’ve always preached, but this that’s, I think it’s a great component. They have here also eating at least two grams of plant sterols and stanols per day. So you want to make sure you’re getting good antioxidants and stuff in, and it says only eat calories per day to support a healthy weight. So basically just eat less calories. So similar to a lot of these low saturated fat diet, low sugar diet watch your salt is kind of what my take on that is, and then exercise. So this is a great plan. I think it has a lot of benefit for what it’s saying. They’re all very similar, just slight little spinoffs, where either gives you more protein or focuses and more fruits and vegetables or whatever as the main target.
But the common denominator that I keep seeing here is low saturated fats and low amount of sugar. Next it says low carb diets. This is basically low carb diets is when you restrict, restrict your carbohydrate intake. And you’re typically generally gonna be higher in your proteins or higher in your healthy fats. They tend to limit foods like bread, grains, potatoes, and sugary snacks and beverages. So in this talked about, you know, what to be eating and so on. The big takeaway here is the one. If you’re going to eat a low carb diet, I do a low carb diet. I am a high proponent for a low carb diet because it keeps me extremely lean and fit and muscular looking. The, the, the, the big takeaway is, is low carbs, low sugar, and low fat saturated fat, so low sugar and low saturated fats.
It’s the same as a lot of these other ones. But really cut. The carb is the main thing that they’re really focused on. So it says as such diet quality is key in particular, low carb diets should contain adequate amounts of fiber and plant foods like vegetables and emphasize healthy fats, such as avocados, nuts, seeds, and minimal minimally processed plant oils and fish oils rich in omega threes. So low saturated fat, high protein diet low carb diet, so low carbs and low fat saturated fats. Okay. so when you’re doing this, this is one of the key components and top of the exercise on top of healthy habits, like not smoking is your food. And the goal is, is to eat foods that are going to lower your cholesterol and keep your blood flowing and keep plaque from building up in the arteries and veins so that your heart stays healthy.
Like I said life is in the blood. You get life, life, all oxygen cellular respiration, nutrients are delivered. Everything has to go through that bloodstream. So you want to make sure your heart is beating well, and your circulatory health is allowing that to flow, to get to all of your body anyways. So the bottom line is there’s several diets have been shown to boost your heart health, despite differences, the eating patterns all emphasize whole minimally processed foods and restrict processed ones especially those high in added sugar and saturated fat. So cut that added sugars and cut the saturated fats out of whatever you’re eating your diets. Now also remember that diet is only one part of the equation. You still need to exercise and you still need to refrain from smoking and also reduce your stress levels. You always that’s the article.
I really think it’s a great article. My takeaway for you is if you get one of those 30 books, the Cola fitness, 30 day diet and workout book, it gives you a complete mind template that can just follow that. And you’re going to hit the hit the heart-healthy diet as well. It’s more of a low carb approach. You’re going to lose fat and tone up and have a healthy heart. Anyways, check that book out. See if 30 is the book that Amber Cola and Charles Cola, we both wrote together to help you lose weight and get in shape to mind freeing template. So did you know, before we get off here, I want to give you a few takeaways, 70 to 80% of your success and your health is what you eat. It’s what you’re doing in the kitchen. It’s not the gym.
So you’ve got to get the food right, 70 to 80% of your success that comes from I’ve got about eight certifications and training the apex 24 fitness NSM Cooper Institute. They’ll talk about how 70 to 80% of your success is what you’re doing in the kitchen, the food that you eat, what you put in your mouth. So let’s make that a priority. Best results are when people are consistent. So don’t be a hard starter, bad finisher. A lot of people have a lot of motivation to get started. They come in and they kill a workout for two or three days, and then they are gone a week and then they’re eaten all over the place again. So you’ve got to be consistent on your food in your workout. Keep it simple and the same, keep it simple in the same. Find a really good template to follow a mind, freeing exercise, workout template, and keep your workout simple and the same and be consistent.
Like I said, follow that CF 30 book Cola, fitness, 30 day diet and workout book. We’ve had thousands of people lose weight and get in great shape and improve their heart health. Please check us out. So action steps. Before we get off on this podcast today, I want you to join Cola, fitness, go buy any Cola fitness. We have memberships for as low as $1 down and as low as $5 a month. That means you can get fitness, Tanny and massage, free trainer instruction for nutrition instruction. You can bring your friend for free. You get everything in the club, all inclusive for as low as $1 down to just $1. And I still have to put down and then it’s. And then after that first answer to that sign up, you’ll just be into paying $5 a month. Check us out. It’s a great deal.
Also, we have a money back guarantee. So if you don’t like the gym, we’ll give you that dollar back. So check us out. Cola, fitness, join Kola fitness. Second thing to do is go to the free trainer classes or to sign up, to, to connect with me on some sort of training classes. And we’ll get you in some to teach you some orientations on how to use the gym, how to use the equipment. So we do have free orientation classes go to those free orientation classes. Check us out. If you want to train her to, we can get you in with a one-on-one trainer. So check that out. Also start the free CF 30 class C F 30 class. That’s that book. We have a class it’s called CF 30, go to the free class, check it out, make sure you buy that CFD book. Get that book, follow up a food plan. Start exercising. So anyways, this is Charles Cola on the, you can do this podcast today. We talked about healthy heart diets, healthy heart diets. This is Cola fitness, Charles Cola, and Amber Cola with Cola fitness. You guys have a blessed day. We’ve talked to you next time. Bye-Bye.