Antioxidants help combat free radicals that contribute to heart disease.
Welcome to the Younger Longer 28-Day Healthy Heart Challenge, a transformative podcast series designed to help you take control of your heart health and live a longer, healthier life. Over the next 28 days, we’ll guide you through a comprehensive journey covering key aspects of cardiovascular wellness—nutrition, exercise, stress management, medical awareness, and lifestyle choices.
Each daily episode is packed with expert insights from Dr. Warrick Bishop, best-selling author and cardiologist dedicated to preventing heart disease before it becomes a life-threatening issue. Using the latest science and practical strategies, this series empowers you to make heart-healthy choices and build habits that will support your well-being for years to come.
What You’ll Learn in the 28 Days:
✔ Understanding Your Heart – How it functions and why proactive care is essential.
✔ Heart-Healthy Nutrition – The best foods to fuel your cardiovascular system.
✔ Exercise & Movement – The role of physical activity in strengthening your heart.
✔ Stress & Mental Well-being – Managing stress and anxiety for a healthier heart.
✔ The Power of Sleep – How sleep quality impacts cardiovascular function.
✔ The Impact of Smoking & Alcohol – Making informed lifestyle changes.
✔ Supplements & Medical Insights – Understanding key nutrients and medical checkups.
✔ Advanced Heart Testing & Risk Factors – Going beyond traditional risk assessments.
✔ Sustaining Long-Term Heart Health Habits – Turning knowledge into action for lifelong benefits.
Why Listen?
- Get practical tips and science-backed advice you can apply immediately.
- Learn from real-world examples and medical expertise.
- Gain daily challenges to help you stay engaged and track progress.
- Take charge of your heart health in a simple, effective, and engaging way.
Your heart is your most vital organ, and the steps you take today will shape your future health. Whether you’re looking to prevent heart disease, manage risk factors, or simply improve your overall well-being, this 28-day challenge is your roadmap to a healthier, longer life.
Subscribe and start your journey today—because every heartbeat counts!
Transcript
Hi, and welcome to day 17.
Look, I think I just realized I had a bit of brain fog a couple of days ago when I said, “Welcome to the home straight where you've only got a week left.” Goodness gracious. I must have thought it was a 21-day challenge. Of course, it’s not—it’s 28 days! So hang in there. But we are over the hump, so let's carry on.
Day 17, we're talking antioxidants.
What is this all about? Antioxidants, free radicals—we hear these terms all the time. Free radicals are highly reactive molecules that are generated during oxidation when oxygen is used for energy. They are a byproduct of metabolism and simply living.
The problem is that some of these highly reactive molecules can damage your cells, and in particular, we worry about the delicate lining of your arteries. When this damage occurs due to oxygen free radicals, it’s called oxidative stress. Oxidative stress is linked to atherosclerosis, increased blood pressure, and unfortunately, an increased risk of heart attack and stroke.
By dampening some of this oxidative stress, we can improve blood pressure, enhance blood vessel function, reduce inflammation, and even reduce the oxidation of LDL—the so-called “bad” cholesterol.
So what are the common antioxidants, and where do you find them? Generally, bright-colored fruits and vegetables are the best sources. Make sure there are a few of these on your plate. Berries, leafy greens, carrots, and citrus fruits all contain antioxidants. Nuts, seeds, and whole grains provide vitamin E, which is also a strong antioxidant.
Certain herbs and spices can be helpful as well. You may have heard of turmeric, which many people use for arthritis. Cinnamon and oregano also contain beneficial compounds. Dark chocolate and green tea are rich in polyphenols, which help neutralize free radicals, acting like antioxidants.
Then there are well-known vitamins like vitamin C, a powerful antioxidant. You’ll find it in citrus fruits, but the key is that the fruit must be fully ripe. Vitamin C doesn’t appear in citrus fruits until just days before they drop from the tree. So the fruit we buy in supermarkets—often picked weeks early—probably doesn’t have much vitamin C left.
Vitamin E is found in nuts, seeds, and plant oils. Lycopene, another antioxidant, is present in tomatoes and even watermelon. Lutein comes from spinach and kale. Flavonoids are found in apples, green tea, and onions. We used to say red wine was a source, but we can’t encourage drinking red wine anymore since there’s no real health upside to alcohol.
Coenzyme Q10 is another compound you may have heard of. I’ve touched on it in some of the other podcasts. All these agents may play a role in protecting the body from free radicals and have potential benefits for heart health.
Eating a rainbow-colored diet is a great way to proactively support your health. If you’re inclined, you might also consider antioxidant supplements, but always check reliable resources before making a decision.
For now, I’m going to sign off. I wish you the very best and hope you live as well as possible for as long as possible.
Take care and bye for now.
Are You at Risk of a Sudden Heart Attack? How Healthy is Your Heart? Really?
Heart disease is the #1 killer in the Western World. In Australia, someone dies every 28 minutes from heart disease. That’s 51 people a day. In the US, someone has a heart attack every 40 SECONDS! Fortunately, many heart attacks are preventable. However, regular exercise and eating healthy are no guarantee you won’t succumb to this silent killer.
- 94% of Australians have at least One Risk Factor for heart disease.
- 59% of Australians have been Touched by heart disease.
- Yet only 3% of Australians have had a Full Heart-Health Assessment in the past 12 months.
Do the free heart check today at www.virtualheartcheck.com.au
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- understand the present state of their heart’s health
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