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Language: en
if your goal is to live long and live
well and if you want to avoid the pain
and suffering from heart disease then
you need to know about the right foods
to eat to beat disease and today I'm
going to talk about the foods that you
can easily incorporate into your life to
lower your cholesterol and prevent heart
disease and don't forget if you're
enjoying my content to hit the Subscribe
button to my
channel ready let's just jump right in
the first food is is oats like oatmeal
now how are oats beneficial to your
heart this is an area that I'm actually
doing researching right now oats are one
of the best known foods for lowering
cholesterol particularly the bad form of
cholesterol called LDL cholesterol the
LDL stands for low density
lipoprotein but don't worry about
memorizing that it's called LDL
cholesterols which you actually see in
your blood test when the results come
back and LDL cholesterol is the kind of
cholesterol that builds up on the lining
of your arteries narrowing them kind of
like clogging up a drain uh in your
kitchen sink and eventually clogging up
the arteries and that's really what is
actually going on to um cause heart
disease think about LDL like grease and
grime you know you're washing your oily
plates and pots and pans and it goes
into the sink and it drains down once or
twice not a big deal all right you keep
on doing it day and in and day out or
week after week and guess what happens
that sink the water is not going to
actually flow down as well because it's
covered there's grme all over the walls
of that of the pipes draining your sink
and it'll get clogged all right now in
your artery when you have that kind of
clogging by cholesterol specifically LDL
cholesterol what that does is that
actually um Narrows the amount of blood
that can actually flow through and
because this is actually a very
inflammatory uh kind of narrowing it
causes inflammation in your blood
vessels as well and you know
inflammation is a root cause of a lot of
different diseases but especially heart
disease and cardiovascular disease and
the other thing is that this is
happening to your heart guess what you
got 60,000 miles worth of blood vessels
in your body including in your brain so
what's happening in your heart is also
happening in your brain and your other
organs as well all right and that's why
we actually even though we call it
cardiovascular ular disease the cardio
Parts just connected to the heart but it
actually affects the entire rest of your
body now another name that we give this
kind of
clogging problem of the blood vessels is
called
atherosclerosis we used to call the
plaques the narrowing the heart like
specific areas that were narrowing that
were really bulging out we used to call
them atheromas but actually it's
happening everywhere and this actually
is important because it's an avoidable
type of cardiovascular dise disease and
the reason that it's important to avoid
all right and Reverse by the way you can
reverse this is that when you have the
narrowing in of the arteries down down
down so think about that as a tube
Narrows further and further and further
right now eventually you get real
blockage but if a piece of the of the
clogging breaks off it slams shut like a
trap door now instantly you can have
zero blood flow and that's a heart
attack all right if it happens in your
heart if it happens in your brain that's
a stroke an es schic stroke is what we
call it and that can actually be a
crippling event or a lethal event for
all these reasons it's important to be
able to prevent that um that sink from
blocking up by preventing the narrowing
okay and that's why it's so important to
lower your bad LDL cholesterol now I got
to tell you since we're talking about
cholesterol not all cholesterol is bad
now back way back going back 20 30 years
any cholesterol was thought to be bad
right that's why people said you know
don't have shrimp and don't have squid
because it's got high in cholesterol
actually the type of cholesterol matters
because some types of fatty foods
actually contain good cholesterol or
help you get more good
cholesterol the good cholesterol you
want is called HDL cholesterol good
cholesterol HDL that stands for high
density lipoprotein HDL cholesterol olol
is good LDL is bad again don't worry
about memorizing the the details of it
but HDL good LDL bad all right and what
HDL cholesterol does and why it's the
good cholesterol is it's kind of the
street sweeper it sweeps away all the
bad LDL cholesterol and it gets rid of
it just toss it into your liver and your
liver actually gets rid of it okay this
helps you prevent narrowing of your
arteries so this is when you get your
blood test at the doctor's office and
you look for the cholesterol levels the
lipid levels lipid panels what we call
it you want low LDL or bad cholesterol
that's the stuff that accumulates uh on
the walls of your arteries low LDL
cholesterol and you want High good
cholesterol which is the HDL cholesterol
good high L HDL H for high or H which is
a good cholesterol low for uh the the
LDL for bad all right the HL makes it
easy to remember all right and that's
why total cholesterol which can be
important that's another U value you'll
see in your blood test total cholesterol
is important you got huge amounts of
total cholesterol that's not going to be
good for you but whatever amount of
cholesterol have even healthy amounts
you don't want too much LDL and not
enough HDL so that ratio uh is actually
quite important so that's what you want
to pay attention to if you go and get
your blood test and go I have no idea
what it's what it means now you are
starting to have a clue of how to look
at your blood lipids up to you to
actually figure out for yourself
sometimes your doctor doesn't even call
you about it or doesn't explain it to
you I've just explained it to you you
want low LDL and high HDL for that
reason of sweeping away the bad guys and
preventing uh the bad cholesterol from
accumulating your wall now this um high
levels of LDL are why the clogging type
of cholesterol is why doctors prescribe
statins now statins are a class of drugs
that were once considered revolutionary
because you know what they do they lower
your cholesterol right but drugs are not
the only thing that can lower
cholesterol guess what oats can also
lower cholesterol all right think oat
meal oat milk all right lots of
different things you can actually do oat
cookies all right you can actually do it
and the way that oats lower cholesterol
is that they have a bioac a natural
chemical in them called beta glucan all
right beta glucan which is naturally
found in oats is a kind of soluble fiber
now you may remember that fiber is good
for your gut right so you may have heard
that fiber keeps your you regular
because it actually helps you keep
moving your stool So eventually you're
going to go to the bathroom in a regular
basis but fiber has another really
really important property which is that
fiber in your gut soluble fiber fiber
okay there's insoluble fiber and soluble
fiber oats have soluble fiber that fiber
in your gut lower in your gut forms a
gel and that gel which you'll never see
it's it's sliding down through your
intestines that gel binds to and Sops up
cholesterol that might be in your gut
and prevents it from being absorbed into
your bloodstream that's one of the
reasons you can actually keep down total
cholesterol by eating oats right bowl of
oatmeal for breakfast that's one way to
actually do it and Studies have shown
that that just eating three grams just
three grams of soluble fiber like you
can get from oats every day can lower
the LDL the bad cholesterol in your
blood by 5 to 10% all right not a satin
but it actually lowers that can lower
the bad cholesterol in the way that you
want by something you can actually stick
into your meal plan every single day all
right and every little bit counts when
it comes to heart health right and oats
can do it with having to take a drug now
if your doctor actually prescribes a
stattin you may need to actually uh gang
up the oats on top of it to make it work
better but and the goal might be to
actually come off of Statin all together
right so make sure you work with your
doctor on this um and don't don't not
take the medicine if uh if your doctor
says you need it that's very important
to listen to your doctor okay but the
next time you're thinking about what to
eat for breakfast try the bowl of
oatmeal now I love oatmeal and I'll tell
tell you when I was a kid growing up my
parents would fix me a bowl of oatmeal
uh in the morning and I thought you know
it's kind of like this porridge it's
pretty bland um sometimes when I was a
kid I would just skip it right um now I
still sometimes skip breakfast a few
times a week skipping breakfast by the
way is good for your metabolism it
actually extends the period of
intermittent fasting fasting you're
doing overnight when you're sleeping
you're not eating when you're not eating
you're fasting so when you're sleep
sleeping at night naturally you're
fasting and because you don't sleep all
day long you're intermittently sleeping
you're intermittently fasting right so
it's not a trend it's not a crazy thing
the N very very natural but when you
skip breakfast the time that you're not
eating you extend it until you actually
start to eat so that's really good for
your metabolism it keeps your body
burning down harmful body fat all right
so we were starting to talk about you
know reducing the risk of heart disease
that's another way to actually lower
your risk by burning off the extra fat
that you have in your body in the tube
of your body your visceral fat just by
skipping breakfast a few times a week
but let's talk about when it when you do
eat breakfast all right when I do it I
actually like to eat make a bowl of
oatmeal for myself now now let's get
real practical because I like to cook
and I enjoy tasty food so I want to
share with you some of my own tips on
this you can get like whole steel cut
oats and you got to soak them overnight
because they're really dry it might take
overnight um for them to soak so you can
cook them the next day you don't want to
be spending you know like hours cooking
oats who's got time for that in the
morning right so you can soak them
overnight but here's my trick I get
rolled oats all right that are already
um uh rolled out flat they're steamed
and rolled out flat and then they're
dried they are pretty much already
cooked they cook really quickly in
minutes all right so that's the kind of
prefer because I'm a busy guy and I
don't have a lot of time to mess around
with breakfast so the rolled oats for
example has already been steamed and and
dried as I said uh they cook in 5 to
seven minutes you're really just kind of
hydrating or getting the liquid inside
the oats and you wind up with a nice
base of plain oatmeal okay now the time
thing is a big F is a big Advantage for
me for oatmeal uh knowing that oats are
good for me with that soluble fiber that
can lower my bad cholesterol but still
even as an adult I can tell you a bowl
of plain oatmeal pretty bland all right
not very interesting for me so how do
you actually light it up with some
flavor and some
juiciness okay this is where you want to
get some uh seasonal fruits that are
ripe okay what it doesn't matter what
the season is uh if it's in the summer
get some peaches if it's in the winter
get some pears that kind of a thing okay
or Citrus just cut up some fresh
seasonal fruit and top your your oatmeal
with it all right you got the sweetness
of the fruit you get the polyphenols
from the fruit you get the dietary fiber
from the fruit which is also good for
your gut microbiome and then you get the
oats with a soluble fiber which is
actually good for lowering your
cholesterol and also good for your gut
microbiome for gut health all of that
helps it make your metabolism smoother
uh helps to lower your cholesterol helps
to make your body more insulin sensitive
so now your metabolism is better you're
utilizing glucose uh a lot better you
know that we hear all this talk about
glucose spikes and glucose crashes I
don't like to use that kind of language
because it doesn't really represent
what's actually happening in your body
our glucose goes up and goes down it
goes up you know nobody wants a spike
and crash and that's kind of fear
language that I try to stay away from
it's not doesn't happen for most people
um but if you want to have it evened out
as much as possible and controlled most
of the time gut health um that you can
get you get with oatmeals for example
with all those toppings fresh fruit
seasonal fruit that can actually help
you get uh in that direction now I
actually like the natural sweetness from
seasonal fruit or berries strawberries
blueberries all year round are great
toppings uh for it and I love the
polyphenols that come from the berries
um strawberries have ELC acid
blueberries actually have
anthocyanin both are actually good for
immunity lowering
inflammation getting good defense I of
immunity guess what now both
strawberries and blueberries have been
shown to be good for brain health as
well cognitive function hey where' I
leave my keys all right so um keep that
in mind you know as you're thinking
about which area you going to top your
your oatmeal with all right good for gut
health gut health is good for lowering
inflammation and good for brain health
and I just told you a simple move that I
make for my breakfast using oatmeal and
cut fresh fruits um that's good for my
heart good for my gut and good for my
brain all at the same time and you don't
have to think about it just know that a
bowl of oatmeal with fruit is actually
good now I'm somebody who likes a little
crunch to my food all right uh so what
do you do I will sometimes uh sprinkle
some crushed tree nuts crushed pecans
crushed pistachios I love pistachios um
crushed walnuts you can sprinkle that on
top of the fruit and now you're actually
adding healthy fats from the nuts these
are mono saturated fats also helps to
lower bad cholesterol all right and
you're getting more dietary fiber you're
really feeding your gut bacteria which
is going to help you even more all right
the dietary fiber of nuts is actually
really really important so this is one
way that I can boost my uh gut health uh
and the the thing is by uh Shoring of my
immune system it PR protects me against
bacteria and viruses from outside of the
body you know the things that cause flu
colds Etc but the other thing is that uh
a good strong immunity good strong gut
health protects me from Invaders on the
inside of my body which is cancer cells
as well so just you know know that gut
health immune Health heart health good
brain health it's all connected starts
with a bowl of oatmeal it's what I like
to do all right now here's something
really important this is like a pro tip
I'm telling you all right cuz you go buy
oatmeal you're going to go into the
midle aisle the grow store and they have
all these packets of pre seasoned pre-
sweetened uh pre added with little dried
fruit bits um oatmeal like actually I
grew up with that kind of stuff rip it
open throw it down add some boiling
water Bing you're done right okay don't
do it don't buy those packets pre-made
packets because they're Ultra processed
already they're packed with a machine
pre-loaded with added sugar dried fruit
bits you don't how those fruit bits were
actually um created or treated um if
they were sweetened themselves and what
chemicals that were used to treat those
fruit bits and some of these packets
actually have artificial flavorings
artificial coloring and other artificial
preservative and chemical preservatives
you don't need that if you just get a
plain can of rolled oats um and just I I
like things kind of plain and pure when
I'm starting with it I will make the
decision thank you very much of what I'm
actually going to talk with it is it a
little more convenient to have
everything in a pack maybe but think
about what you're missing you're missing
all that information of like what went
through what else is in that package and
what went through the bits that are in
there so don't do it that kind of
convenience is not worth it because like
I said in 10 minutes you can actually
make a delicious bowl of of oatmeal just
get the can or box of plain rolled or
steel cut oats steel cut you got to soak
the night before your heart will thank
you for it hey there are you ready to
use food to improve your health I Do
cover a lot in my YouTube videos but
there's only so much time to dive deep
into how to use food as medicine that's
why I created my eat to beat disease
course in my course I walk you through
how to use everyday foods that you can
find in your grocery store to boost your
body's Health
defenses this is all based on my
research and everything is rooted in
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follow with practical everyday tips
whether you're trying to prevent disease
or just want to optimize your health for
longevity my eat to beat disease course
gives you all the tools to make it real
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will help you live longer and live
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I can't wait to get started together in
my course now back to the video okay
okay next food we're going to talk
about is barley I love barley it's a
great food and guess what barley also
has beta D glucan just like oats and
guess what it does it lowers bad
cholesterol again the beta glucan forms
a gel in your gut that gel binds up the
cholesterol and the beta glucan so that
you don't absorb in your bloodstream and
the beta beta glucan also helps to um
improve your the health of your gut
bacteria your gut microbiome which then
lowers your lipids good for heart health
all right um lowers inflammation good
for heart health uh and um improves your
metabolism good for heart health bing
bing bing check check check this is a
way to check all those boxes for heart
health and you know in as much as
oatmeal is super simple for breakfast
barley amazing you can actually make it
um uh into a stew all right it's uh so
easy and I I love barley dishes now
what's the clinical evidence though you
know that's actually really important
well a clinical study in Japan looked at
44 people these were men who were heavy
they had they were obese and they found
that if they gave gave them a a meal
with rice and pearl barley every day for
12 weeks okay that's three months they
had a drop in their total cholesterol by
5% okay and their bad LDL cholesterol
went down by 4% now here's the thing no
statins added to this all right this is
just naturally using that method I'm
telling you beta glucan from barley in
this case but oats in the one that I
gave you before forming that gel binding
up the bad cholesterol and just shooting
it out the Poop Shoot not in your
bloodstream and now you're lowering your
bad cholesterol which then means that
you're lowering your risk of heart
disease because you have less bad sticky
LVL cholesterol to clog up your arteries
does that make sense okay
now in that study by the way the
subjects who didn't have any barley they
had you know they had zero change in
their blood cholesterol so it's the
barley that that did the
trick you've probably had barley soup at
some point in your life I love barley
soup barley and mushroom soup one of my
favorites make it with some bone broth
now you get some collagen as well in
there collagen helps to build um you
know it's good for skin Health good for
hair Health good for uh connective
tissue and joints man that's a really
good combination right barley mushrooms
uh and by the way mushrooms also have
beta gluc can so you're really adding it
up so if you just look at the foods that
I've been talking about they tastes
pretty good but I'm just telling you
there's real food is medicine research
tell us why these are great choices to
make um uh that can be good for heart
health and immune health and metabolic
Health as well all right and they both
lower inflammation which is the other
thing I told you when you're clogging up
your arteries causes your blood vessels
the vascular of your body to be inflamed
vascular inflammation super dangerous
okay for heart attack stroke other
chronic diseases as well I want to say
something about barley because it's been
around a long time not a fad not a trend
it's a grain that's been cultivated for
more than 2,000 years and you may know
this already but Barley's been used to
make beer Barley's may use bread you can
barley into soup as they said or even
stews um it can even be an alternative
to pasta or even rice you might even see
a barley risoto on a menu of a Italian
restaurant that's actually you trying to
be a little forward in with the
ingredients they use my point being that
when you see barley in the menu think H
maybe that's got some beta glue can
that's good for my heart health because
it lowers cholesterol all right and also
inflammation and so that's all that's
all good all right now if you're going
to buy barley in a grocery store you're
going to find it in the middle aisle
near the rice I like to talk about the
Practical stuff right so whatever I tell
you you're you're going to say so what
do I do what am I supposed to do with
that information so go to the grocery
store you go to the middle aisle you're
going to find the barley near wherever
they're selling rice and here's the
thing you're going to see two kinds of
barley in the grocery store usually
you're going to have H barley hu l l e d
h all right and pearl barley all right
Hull sounds like it's got a husk and
pearl sounds like it's shiny and that's
exactly what it is Hull barley is the
whole Green version of The Barley okay
and this is where you know the only the
the last bit of the outside covering
that's not edible has been removed but
you get the rest of it it's got all the
layers all right the brand The Germ
these are all things if you look up on
Google whole grain you'll get with whole
held barley you'll get the brand uh Brun
and the grain germ of the barley and
it's got more nutrients because those
parts all have their own uh nutrients
from and that's why whole grains are
better than refined grains where you
remove all the outer layers all right
but the key thing you need to know if
you get H barley is that does take a
little longer time to cook all right the
other kind of barley that you can get is
called pearled barley all right you're
going to find that in the middle aisle
and it's called pearled because most of
the outer layer the the the bran and the
The Germ has been removed and then the
barley is polished okay um you know like
the rocks that people used to polish
like you know you say my grandfather
used to polish rocks with a tumbler well
barley gets polished as well and it gets
shiny and that's why it's called pearled
all right little bit less nutrient dense
than the hollow barley but still it's
got good stuff in it or it does have the
beta glue can but here's the advantage
it Cooks a lot faster and the texture is
a little bit softer you know I actually
kind of like it a little bit better
tastes better to me um than kind of like
chewy Al Dente kind of H barley so it's
up to you both actually have beta glue
can the pearl barley softer um Cooks a
little faster the flavor is a little
more subtle which is what I actually
like but both are great all right
depends on the recipe all right so
besides barley and mushroom soup I like
barley added to a stew so if you're
going to make a vegetable stew
um once you got it all done throw a
handful of barley in now you're actually
adding some health and some texture some
chewi to it it's going to be great okay
that's that I I love anytime I see a
stew it's got some barley in it or a
soup got some barley I I'm looking
forward to to actually having it I don't
know it just tastes great to me all
right and you can also take barley
that's been cooked just boiled in water
or some bone broth or some vegetable
stock uh boil it up make it soft cool it
off and you can throw it onto a salad
all right and now you've actually got a
topping for a salad you can add some
spices and herbs and other veggies on
top of that so that's another way of
actually taking a plain old green salad
and lighting it up with a little bit
more interesting flavor and texture um
and barley will absorb whatever you're
actually putting into it so some
dressing will make it uh light up in one
way uh uh some stock will make it uh
taste in a different way avocados
I like avocados you're probably already
eating them avocados um have been in
recent years pretty trendy but I want to
talk about what's in an avocado because
that's really important first avocados
have a healthy fat these are called
monounsaturated fatty acids or mufas
mufas mufas they're they're heart
healthy all right and one of the heart
healthy mufas is called oleic acid same
thing that's found in extra virgin olive
oil OIC acid all right and guess what
oleic acid can do it's a mua found in
avocados oleic acid can lower harmful
LDL cholesterol all right good takes
down that harmful thing keeps the
traffic flowing so you don't spill off
cholesterol to build up in the walls of
the artery but guess what OIC acid also
does something really beneficial it
raises your good HDL cholesterol again
moving things in the right direction
less LDL more HDL avocado can do that
it's got monounsaturated fatty acids OIC
acid being one of them all right now
there was a myth floating around at one
point that avocados are not good to eat
not healthy to eat because of its fat
content I hope I've cleared that up for
you it's got good healthy fat just the
opposite this kind of fat the uh the
mufas of like OIC acid actually is
beneficial in fact Studies have shown in
people who regularly consume avocados
that they can actually reduce their LDL
cholesterol by up to 20
2% and they can raise their beneficial
HDL cholesterol by about 11% all right
everything moving in the same direction
this is not a stattin this is an avocado
all right and in fact if you actually
change your diet your lifestyle in the
right direction because exercise can
also do this I'm going to talk about
that in a little bit um in other words
exercise can lower harmful LDL
cholesterol increase beneficial HDL
cholesterol you might be able to come
off your statins so for those people who
are really worried you know I got to
take this for my whole life you know
what if you actually add the right diet
and the right lifestyle you might be
able to come down or come off of your
Statin particularly if you're somebody
who's had side effects from having
statins as well like muscle cramps and
other things that we as doctors worry
about all right um now here are some
easy ways and I like to use avocado um
you can slice an avocado uh in half uh
take out the seed and you can just
spread that green light green avocado
on a piece of toasted sourdough bread
and add a tiny pinch of sea salt not too
much all right remember adding salt to
food uh is a step towards developing
high blood pressure but a little bit of
salt actually tastes great all right a
little salt on spread avocado is a good
thing all right and then if you want to
really kind of like jack up the FL the
the the impact all right add a little
bit of crushed Chili Pepper if you like
spicy food little Zing for breakfast
actually is good you know why I'm
telling you about red chili peppers
because red chili peppers also help you
burn off excess body fat what's in the
chili pepper it's got something called
capsacin and on our tongue we've got
these little receptors radar dishes uh
for capsacin all right they're receptors
for the capsacin and when you activate
those receptors they're called trip V1
receptors
trpv1 when a chili pepper activate that
receptor it's like pushing an elevator
button it sends a signal and that signal
goes from your tongue right to your
brain and it tells your brain to release
neurotransmitters all right like
noradrenaline and those
neurotransmitters go down the side of
your neck and they activate your good
fat your Healthy Brown fat that then
undergos thermogenesis and that process
uh starts to draw down on your excess
body fat and burns it right down so in
other words I don't want to go into the
fat too much right now but I can tell
you add a little Chili Pepper to your
avocado toast and your spread toast all
right if you like The Zing it'll
actually send a message to your brain
that sends a signal down to help you
metabolically get healthier and helps to
burn away extra body fat as well all
right that's all from an Avocado which
by itself all right contains healthy
fats monounsaturated fatty acids like
olic acid and remember lowers LDL
harmful cholesterol raises good
protective cholesterol HDL so total
cholesterol is important but it's the
ratio of LDL to HDL that's actually
what's really really important all right
um now I occasionally do this I don't do
it very often but you can add avocado
into a smoothie you want to get the
Smoothie a little bit of a creamier
texture um no more need to add add Dairy
all right um by the way you can also
substitute if you're making a sandwich
or a wrap you can use avocado the fatty
avocado uh spread instead of butter
right some people like to add butter I
use avocado instead you can get a some
kind of a creamy texture slightly fatty
tsue but it's good healthy fat not
saturated fat all right now obviously uh
you can also you going to get a little
bit more involved you can make
guacamole uh just look online for a
recipe on how to do it watch a video
someone can show you how to do it
um if you've ever gone to one of these
like uh traditional restaurants where
like Mexican restaurant they'll make the
guacamole table side they get a wooden
Bowl they take the avocados they take
out the seed and they just start cutting
it up and mixing it all together right
in front of your eyes with lime and
cilantro and um some Tomatoes all that
kind of stuff so um you can do that
yourself and now you've got a little dip
you can actually use a healthy dip that
you can actually use as well all right
now here's another benefit of avocado
while I'm bringing this up um avocado
looks smooth and creamy right it is
smooth and creamy but it's a great
source of dietary fiber soluble fibers
it's packed with fiber in fact all right
so avocado is great for gut health even
though you're not tasting any stringy
fibers and that fiber remember when you
eat that fiber it helps your gut
microbiome the healthy bacteria in your
gut remember I told you it's in the
colon in the seeum in your large
intestines and that when you actually
feed that gut microbiome with the
dietary fiber it produces those short
chain fatty acids that lower
inflammation less potholes in your
Highway and guess what your gut
microbiome also does it lowers your
blood lipids all by itself so in
addition to the mufas the oleic acid
doing that your gut microbiome it's
going to actually help your gut
microbiome work even harder to get your
blood lipids your LDL and HDL in the
right direction so you're going to wind
up actually eating something that's very
very heart healthy whenever you have
avocado all right so and by the way uh
good gut health also improves your
metabolism it burns down harmful extra
body fat uh you'll have more energy it
burns it can even help you lose weight
as well so helps you stay away by the
way from metabolic syndrome which is a
setup for type two diabetes all these
benefits um once you understand some of
the foods that can actually help your
lipids lower inflammation in your body
and also help your metab overall
metabolism fatty fish now it's been well
researched that oily fish containing
healthy omega-3 fatty acids from the sea
all right they come from Plankton all
right the small fish eat them the big
fish eat the smaller fish the bigger
fish eat the those smaller fish and the
really big fish eat that fish all right
so those fish like salmon and mackerel
and anchovies sardines that goes from
small to large um uh their their flesh
is rich in omega-3 fatty acids um the
again those Omega-3s originally came
from Plankton that's the originally the
plant-based food from the sea it's the
fish that ate them they accumulated in
their flesh and we used to think it was
only the super oily fish like the
mackerel or the salmon or tuna tuna
might have mercury so you got to be
careful about that but salmon is a good
choice all right but guess what other
fish also have healthy Omega-3s the ones
that are not so oily Cod for example
it's a nice mild white fish flaky fight
fish halet another white mild fish hake
another mild white fish Mediterranean
Sea Bass look if you don't like salmon
you probably are going to like
Mediterranean Sea Bass it's it's part of
Mediterranean Cuisine absolutely
delicious also a good source of omega-3
fatty acid so it's not just the oily
fish that we normally think about it's
also some of these white mild delicious
tasting fish that you can find in the
healthy Mediterranean diet as well well
all of them packed with omega-3 fatty
acids and Omega-3s guess what they lower
blood lipids they also lower your uh LDL
improve your helpful HDL they also
improve the health of your uh uh blood
vessels by protecting the lining they
actually help the condition the lining
of your blood vessels that's called the
endothelial lining that's where the
potholes can occur helps to protect them
uh so that they don't actually form
clots and Omega-3s can prevent plaques
from forming as well and another benefit
Omega-3s from seafood can lower
inflammation lower inflammation lower
potholes uh lower oxidative stress all
those good things that that correlate
back to the cholesterol uh and heart
health right um oh by the way the other
thing Omega-3s can do is they can reduce
triglycerides as well and chly
triglycerides or another lipid in your
body so net net take it all together all
right uh Seafood with omega-3 fatty
acids can improve the function of your
blood vessels protect your heart against
uh cardiovascular disease and it's
overall really really um a delicious way
to actually eat heart healthy now I
mentioned triglycerides and I want to
talk a little bit more about
triglycerides because if you take a look
at your uh in your portal your doctor's
your medical portal um at the blood
lipids you'll actually see LDL you see
total cholesterol that's some much is
floating around your blood remember I
told you though the total cholesterol is
less important that number uh than how
much LDL is there and how much HDL all
right remember you want more HDL and
less LDL and you'll see the normal
ranges in the in the test results but
there's one more uh number that comes
out of your blood lipid panel and that's
triglycerides and I mentioned
triglycerides because remember I told
you that Omega-3s and seafood can lower
your triglyceride levels so what's a
triglyceride well triglycerides are a
kind of fat that can build up uh on the
walls of your blood vessels in fact that
they actually contribute to clogged
blood vessels and they increase your
risk for a heart attack and
stroke o Omega-3s that are found in fish
help to reduce triglyceride levels and
keep your blood vessels from clogging
all right in fact The Landmark study
that was published in the New England
Journal of Medicine looked at more than
11,000 people and looked at those who
were eating fatty fish with Omega-3s at
least twice a week and they found that
they had a significantly lower risk of
heart attack and stroke for the reasons
I just mentioned all right so if you
like seafood you're in luck your
Omega-3s do a lot of heavy lifting for
your blood lipids for your vascular
health health of your blood vessels
lowering inflammation in your whole body
which actually lowers your risk for
cancer as well uh so that's all
beneficial and if you read my book Eat
to beat your uh diet by the way which is
right here eat to beat your diet you'll
know that I um write a lot there's a
whole chapter in here I think it's
chapter eight about all kinds of
delicious Seafoods that you can actually
eat with healthy Omega-3s I give you the
dose of the Seafoods as well good for
metabolism helps you burn down harmful
body fat and in fact Studies have shown
that people who eat two to three
servings of seafood over the course of
their life those people tend to live
longer so longevity Studies have
actually found that people who eat
regularly eat seafood a few times a week
actually do live longer all right now um
if you haven't read my book Eat to beat
uh your diet I'll link link to it in the
description below this video and you can
check out this so you can figure out how
much Seafood you should actually eat but
I'm going to tell you anyway do check
out my book uh because there's lots of
tables and charts of all these kinds of
things you can find uh uh for seafood
both Frozen as well as in the fresh
seafood market but here's the deal how
much fish should you eat in general most
of the clinical studies shown that
eating fish twice a week twice a week
can actually uh uh be helpful heart
healthy for you now how much should you
eat because I'm big onto defining the
dose of foods well each time you eat
fish you should eat uh about uh the SI a
piece of fish about the size of a deck
of playing cards about yick about yay
big not very big at all all right you
don't need to eat a lot to get a lot of
benefit that's how you get to a
healthier State now some people will say
you know what I can't find seafood all
right um I don't have fresh seafood I
live too inland
my grocery store doesn't carry fresh
seafood that's okay if your grocery
store has a frozen section I'm willing
to bet you they will actually have
frozen fish as well Frozen seafood and
guess what a lot of people don't know
this but Frozen Seafood also contains a
healthy Omega-3s and in fact in some
cases is a little fresher than the fresh
seafood um that you see on Ice in the
seafood cabinet you know why because
Frozen Seafood is caught in the boat
it's thrown into a freezer and flash
frozen it's caught pretty much Frozen
right off after it gets out of the sea
doesn't get any fresher than that and it
locks in those Omega-3s all right that's
what you need to know about it if you
don't live on the coast that's okay look
for the frozen section and look for the
hbits or the hakes or the cods you'll
find it um anybody who has access to a
grocery store in the frozen section you
can find it I like to eat seafood super
simply all right and it goes without
saying don't fry your Seafood it tastes
good all right I got to admit crispy
Seafood tastes really good like who
doesn't like fish and chips a little bit
of vinegar you know fried cod or uh
whatever uh you can actually find but
I'll tell you it's not good and the
reason is frying the seafood actually
causes acrylamides to form these are
polymeres that are carcinogens they
cancer causing um and they also cause
inflammation so that's not what you want
for heart health all right so even
though the the fish inside might
actually be heart contain heart healthy
Omega-3s once you fry it you've actually
taken two steps back from that one step
forward so you don't want to do that all
right um okay so what's a good way to
have seafood I like to do it really
simple all right if you're having s
salmon all right um here's the thing
that you want to know about salmon a lot
of people don't like to eat the skin of
salmon all right I don't blame you like
a a slimy liquidy thin skin of Sam not
good however you got to realize this a
lot of Omega-3 in a is found in the skin
so what you do you crisp up the skin
make it crispy and delicious take a pan
add extra virgin olive oil heat it up
all right put the salmon skin down and
let it sit there all right uh until the
skin actually crisps up and form a layer
Skin's pretty fatty with good omega-3
fats so you let that crisp up then turn
it once all right uh then cook the other
side now you're going to actually get
more of those Omega-3s because you're
eating the skin as well all right so in
my book Eat to beat your diet there's a
lot of other fish and eat and shellfish
as well that contain Omega-3s and I tell
you about all of them all right
Mediterranean Sea Bass I mentioned this
is the staple for people who live in the
Mediterranean and it is delicious a lot
of different ways to cook sea bass it's
a mild white flaky fish whatever you do
consider you doing a Mediterranean style
which is actually cooking it with
healthy omega-3 fatty acids a much
better choice than vegetable oils or
seed oils all right and a good healthy
way to cook it is to pan sear it um all
right with a little bit of extra virgin
olive oil add some oregano on it squeeze
uh some lemon on it the oregano has Rose
marinic acid guess what
anti-inflammatory all right prevents
those potholes from forming and the and
if you squeeze some lemon on it you
actually get um the citric acid CIT
citric acid is um vitamin C it's
anti-inflammatory and by the way it
makes the Mediterranean Sea bats taste
amazing you can Grill it as well I I
prefer not to grill although it tastes
grills grilled fish tastes great you you
know like just um having the smoke adds
some carcinogens to it so that's not a
way that I uh suggest that you regularly
eat Mediterranean Sea baths or any kind
of fish all right once in a while it's
fine not on a regular basis all right so
uh if you're going to have fish make
sure it's got omega-3 fat acids uh and
you can find that in my book find out
Wich fish but also prepare it in a
healthy way um don't fry it you can uh
uh sear it uh you pan sear it you can
bake it uh you can Grill it but just be
careful you don't do that regularly uh
that's really the best way to actually
eat those healthy omega-3 fatty acids
and you know what some people are
uncomfortable with seafood they're like
You Know What I Hear You Dr Lee I would
like to try it I just don't know what I
would do with fish I've never never
cooked fish before guess what you want
to find a recipe go to Google type in
the kind of fish that you're cooking
whether it's salmon or mediterian
Seabass or halit because you actually
cook them all in slightly different ways
you want to steam a fish type in
steaming and type in halit then type in
recipe and then hit video and watch
somebody teach you who really knows what
they're doing how to do it in a super
simple way and and then you can just uh
repeat that you can just mimic that in
your own kitchen hey there check this
out I've got a resource on the 10 foods
to improve your cholesterol and it's
free hey not all cholesterols created
equal so in this resource I explain why
maintaining a healthy balance of LDL
that's low density lipoprotein and HDL
highdensity lipoprotein is crucial for
your cardiovascular health and I tell
you about the foods that you can add to
your diet to help make this happen my
resource it's yours right now for free
in the caption below all you have to do
is click on the link below the video and
now back to the other video nuts tree
nuts almonds walnuts pistachios pecans
macadamias tree nuts also have mufas
mono and saturated fatty acids all right
um uh very very healthy like avocado all
right and guess what uh tree nuts also
have dietary fiber all right the dietary
fiber is good for your gut microbiome
for all those reasons we talked about
already and anti-inflammatory helps your
metabolism supports heart health and Tre
nuts lower harmful LDL cholesterol so if
you got too much of it it'll kind of
take it down and TR nuts are also loaded
with vitamin e e as an Edward and guess
what vitamin e is it's a potent
antioxidant protects you and your LDL
against oxidative stress another reason
to actually have tree nuts remember when
you oxidize LDL makes it sticky likely
to clog you want actually lower that
oxidative stress Vitamin E is a good way
tree nuts contain good vitamin E all
right by the way how much do you need to
eat back to the dose there's a clinical
study published in the Journal of the
American College of Cardiology that just
showed that eating a handful of nuts
five times a week reduce the risk of
heart disease by about 14% all right
super delicious easy way to have a Snick
and protect your heart at the same time
all right what do nuts do they lower the
bed LDL cholesterol so you don't have a
traffic jam spill the cholesterol on the
highway all right and they raise your
good cholesterol to cleanup crew to take
away anything that might spilled
protects your heart um uh and uh tree
nuts are also anti-inflammatory also
good for gut health which is also
anti-inflammatory all this protects you
against cardiovascular disease now if
you're going to eat nuts here's a key
thing I'm going to tell you this be very
careful you don't buy those
prepackaged uh pre-seasoned uh nuts even
though they look really good you get the
you know the ranch flavored nuts or the
barbecue flavored uh tree nuts I know if
you've been to an airport and you walk
by the new stand and you take a look at
all those snacks on a wall a lot of them
are flavored and they look so tempting
to get but before you do that and I've
made a video about this before on
Instagram please check that ingredient
label to make sure you are actually
comfortable with all those additives and
chemicals artificial coloring artificial
flavoring artificial preservatives you
don't you probably don't won't want to
eat all of those as a snack instead buy
plain tree nuts and in fact if you're
going to travel listen next time at the
grocery store just buy some bulk nuts
and you can actually make them make your
own trail mix uh at home all right
that's actually easy to do by the way
you can add nuts you can crush them up
tree nuts to a salad or to your oatmeal
uh or one of my favorites is to add them
to Yogurt along with some fresh seasonal
fruit all that super heart healthy for
the reasons that we talked about now if
you're going to make your own trail mix
you know um some people like to Salt it
you know you just take your you take the
tree nuts you put a little bit of olive
oil if you want onto a cast iron skillet
it's a great way to do it or or no oil
and you just heat it up all right and
until and then move the the pan around
so the nuts are getting toasted all
right or you could put them in a toaster
oven except that I like to actually move
make sure the nuts are moving around and
turning a little bit so they're evenly
toasted um and you want to put a little
salt on it just be careful about the
amount of salt you use all right so
again tree nuts get them for yourself
you in bulk you can make your own uh
trail mix tree nuts also reduce calories
you know why because uh nuts when you
eat tree nuts they're satiating they
actually lower your appetite so on the
next meal that you're eating you're
going to feel a little bit more full and
you're going to eat a little bit less
all right less food eaten equals fewer
calories fewer calories better for your
metabolism lowers inflammation as well
all right less chance of developing type
two diabetes and also is protective
against heart disease in fact people who
eat nuts regularly generally have a
lower body weight less risk of obesity
and diabetes all right so try adding
nuts into your dietary plan for heart
health uh and by the way they're packed
with micro and macronutrients that we
talked about all right last food extra
virgin olive oil now you've probably
seen me with some videos I've done on
social media uh with olive oil I don't
say just regular olive oil I say extra
virgent olive oil sometimes we call it
EV or EVO like liquid gold to your heart
is what I call it Evo extra virgin olive
oil is one of the major components of
the healthy Mediterranean diet it's been
that way for centuries uh it's the heart
healthiness has been proven by extensive
clinical studies all right and if
anybody who says olive oil is unhealthy
I've seen a few uh people on Instagram
talk about oh olive oil is dangerous
blah blah blah totally not true take it
from me Dr Lee I'm a scientist and a
physician and I've studied olive oil it
is beneficial for your health those
other guys have it wrong like any fat
you don't want to have too much of it
too much of Fat's not good for you but
in reasonable moderate amounts for
cooking um like you do in the
Mediterranean it is indeed healthy for
you here are some of the major benefits
olive oil contains monounsaturated fatty
acids like like OIC acid we talked about
mufas already like avocado all right and
they've been shown to reduce harmful LDL
cholesterol all right um they increase
beneficial HDL cholesterol olive oils
are packed with polyphenols which ones
hydroxy tyol oo canol again don't worry
about memorizing these things just trust
me people like me who do research we got
to memorize it you don't all you have to
do is actually know extra Olive is good
for you all right these polyphenols in
extra virgin olive oil that you give the
olive oil the little bit of a
pepperiness that you taste it's the good
flavor the good stuff guess what these
polyphenols are they're
anti-inflammatory they lower the risk of
creating those potholes in your blood
vessels they protect your blood vessels
as well all right and extrav virgin ol
oil helps you become metabolically
healthier by burning down harmful excess
body fat all right incorporating extra
virgin olive oil Evo in your diet every
day is super easy um I do it every
single day you can use it as your
primary form of cooking oil for example
you're making scrabbled eggs or an
omelette just use a little bit of extra
virgin olive oil better choice than
butter or vegetable oil or seed oil use
extra virgin olive oil actually it's
going to make your food tastes a little
bit better because the polyphenols from
the oil get into your food so if you're
cooking an egg which is healthy good
quality egg is very healthy for you it's
good for your eyesight all right it's
got bioactives in it you add you cook
you scramble some eggs with with olive
oil now you get even more polyphenols
from the oil into the scrambled eggs all
right or another way to use olive oil is
how the people in the Mediterranean do
it like in Italy pour some highquality
extra virgin olive oil into a small dish
and mop it up with some probiotic
sourdough bread Absolut tasty great way
to actually get that flavor of olive oil
in some bread all right obviously you
got to be eating some carbs and don't
eat too many carbs not good for your
metabolism all right but um in
moderation a perfectly good way to
actually consume some extra virgin olive
oil all right now um one of the things
that you want to do when you get extra
virgin olive oil you want to buy
monovarietal olive oil that's oils made
with one variety of Olives you know why
that you should do do that because then
the olive oil manufacturer can't cheat
you if they're mixing olive oils
together they can mix really cheap olive
oil together and you might not wind up
actually getting a high quality product
in fact you get a lowquality product the
other thing is sometimes manufacturers
will actually uh mix other cheaper oils
into more expensive extra virgin olive
oil still called extra virgin that's
what they put in the label but it's been
cut diluted with cheap other oils maybe
even seed oils you don't want that at
all and if they're trying to Hoodwink
you they won't even they won't even
announce that but if you get
monovarietal
olives you can actually know that
they're they're only made from one
variety of Olives those types of things
you should also look for the date the
olive was picked all right that's
important as well it's like wine you
know it's got the Vintage date on it
that where was bottled that's important
now there's another reason to get
monover varietals if you want to get the
highest levels of polyphenols there are
three olives three varieties of Olives
that have the highest levels of penol
you might have heard me talk about this
before but let's talk about this in the
context of heart healthy
foods that have these mufas uh and heart
healthy polyphenols that lower your LDL
and raise your beneficial HDL the three
monov varials from Spain pql p i from
Greece cororo Nei k r o n i Ki and from
Italy more iolo m o r AI o l o from
umbrea these three pel cor Niki marolo
they have the highest levels of
polyphenol so if you're looking for the
best from a polyphenol perspective and
that best also means that they're going
to be tastiest all right you can get the
Spanish a Greek or Italian olive oil
look for the fact that whether they're
made with P coroni or marolo olives all
right they pack the strongest Health
punch all right every olive oil has
their own distinct flavor so try
different ones and see which ones
actually fit with you with your own
taste buds and if you're going to buy
extrav virgin olive oils please store it
in a cool dark place do not put it in
the fridge all right and don't put it
near a hot spot uh in in a window all
right one last myth that I want to bust
in this video is that a lot of people
think that you should not cook with
extra virgin olive oil because it's got
a low smoke point okay that's a little
bit of a myth because a smoke point of
olive oil is anywhere from 3 75° fah to
about 400° fah that's about the same
smoke point as duck fat which is 375
degrees Fahrenheit all right and in
France guess what they fry french fries
in duck fat so I'm not telling you to
make french fries with extra virgin
olive oil I'm just telling you that it's
okay to cook especially sautéing or pan
searing Foods totally fine now obviously
I'm not encouraging you to fry your
foods but um uh but just know that when
you cook with extra verion olive olive
oil you're actually going to impart some
of those beneficial polyphenols from the
olive oil into the food that you're
ultimately going to eat in this video
I've talked about really easy to find
foods that are good for cholesterol
lowering cholesterol good for heart
health good for gut health as well good
for lowering inflammation all right um
if cholesterol is your main problem for
your health please do talk with your
doctor about it um I am aor doctor but I
can't be your doctor so I'm advising you
to work with the medical professional to
address uh any concerns with your blood
cholesterol and listen to them you might
actually need to be on medicines all
right that's between you and your doctor
to kind of figure it out um if your
doctor to guide you because those
medicines can including statins can
protect you against Bad cardiovascular
disease all right but here's what you
should know as well and your doctor
might not discuss this with you is that
you actually have control over your own
blood cholesterol your blood lipids with
what you do at home and those are the
foods that I was talking about in this
video all right and oh by the way want
to lower your cholesterol here's another
thing that you need to do move your body
all right regular physical activity all
right working out exercising going for a
walk running dancing bicycling swimming
all these things also work to lower your
harmful cholesterol levels all right so
that's it I hope you learned something
new from this video and you might be
inspired to start incorporating some of
these heart healthy cholesterol lowering
Foods into your everyday diet and if you
want to see more like this don't forget
to hit subscribe to my YouTube channel
thanks so much for watching and I will
see you on the next video Dr Lee out hey
if you like that video then you're going
to love this one check it out