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Language: en
hey 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 five 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 cont and to hit
the Subscribe button to my
channel ready let's just jump right in
the first food is oats like oatmeal now
how are oats beneficial to your heart
this is an area that I'm actually doing
research in 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 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 in and day out or week
after week and guess what happens at
sink the water is not going to actually
flow down as well because it's covered
there's Grime 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 it
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 disease the cardio part
is 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 a voidable
type of cardiovascular 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
trapo 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
that 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 is
good LDL is bad again don't worry about
memorizing the the details of it 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 then 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 for blood
tests 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 L
L for bad all right the H and the L
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
oatmeal 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 bioactive 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 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 gam just
three gram 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 without having to take a drug
now if your doctor actually prescribes a
stat 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 a bowl of oatmeal
now I love oatmeal and I'll 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 sleeping at night naturally
you're fasting and because you don't
sleep all day long you're intermittently
s sleeping you're intermittently fasting
right so it's not a trend it's not a
crazy thing it's a 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 uh 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 cuz 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 minut
all right so that's the kind that I
prefer cuz I'm a busy guy and I don't
have a lot of time to mess around with
breakfast so the roll oats for example
has already been steamed and and dried
as I said uh they cook in 5 to S 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
fact 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 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 lower 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
anthos is both are actually good for
immunity lowering inflammation
getting good defensive 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 are 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 fruit 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
monounsaturated 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 bow 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 to go
by oatmeal you're going to go into the
middle aisle of the grocery 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 packet cuz they're Ultra
processed already they're packed with a
machine pre-loaded with added sugar
dried fruit bits you don't know 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
preservatives 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 dec
decision thank you very much of what I'm
actually going to top 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 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 e
glucan just like oats and guess what it
does it lowers bad cholesterol again the
beta de 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 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 olol 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 LDL
cholesterol to CL 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 SW in there
collagen helps to build um you know it's
good for skin Health good for hair
Health good for 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
glue 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
to 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 it 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 beers Barley's made
use bread you can make barley into soup
as I 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 Italian restaurant that's
actually trying to be a little uh
forward in what the ingredients they use
my point being that when you see barley
in the menu think H maybe that's got
some beta glucan that's good for my
heart health because it lowers
cholesterol all right and also INF
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 h u 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 H 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 BR and
the grain grer 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 brand 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 DSE than the H
barley but still it's got good stuff in
it it does have the beta glut 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 a old 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 get some barley I
I'm looking forward to to actually
having it I don't know it just tastes
great to me all right you can also take
barley that's been cooked just boiled in
water or some bone broth or some veget
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 uh stock will make it uh
taste in a different way
so um so that's an easy way of doing it
oh by the way another Salad Topping like
cook The Barley cool it off chop some
veggies add a drizzle of extra olive oil
uh squeeze a little lemon juice on it
and maybe let a little chopped parsley
all these have bioactives that are good
for you all right and that's actually
all by itself without any extra greens
you could actually make your own barley
salad without topping anything make the
barley its own salad all right so this
is the tasty way to make something that
you can bring for a work lunch uh super
easy you don't have to heat it up uh and
you can just look for a recipe online
for a barley salad all right I would
actually recommend that again beta glue
can uh it's good for lowering your
cholesterol good for heart health all
right and by the way if you want to add
some protein to it like chicken or
chickpeas all right now you can mix it
into the barley salad and you're getting
some more texture some more protein and
you're just adding more nutrition to it
that's what I um think you should think
about doing food number three okay this
is for cholesterol lowering and heart
health one of my favorites are you ready
lentils lentils now lentils are legumes
right um they've been cultivated for
thousands of years ancient Greeks had
lentils Egyptians ate lentils um I think
they found lentils in the Coliseum when
they were doing excavation like the
Gladiators ate lentils as well and the
reason lentils are so healthy for you
okay is that they're packed with a
soluble fiber just like barley and oats
and for this reason eating lentils can
help you lower cholesterol levels all
right and it's good for heart health as
well same lowers inflammation improves
gut health because of the fiber boosts
your immunity all right this is how
these simple foods that we've been
talking about are so good for lowering
your cholesterol but also helping you
get good heart health lentils are um a
really good one now the other thing you
should know about lentils that gives
them an advantage They are packed with
protein all right and you want to keep
up with your protein if you're over 40
years old you need to add more protein
to your diet but if you don't want to do
with meat which you know people should
be cutting back on their meat
consumption you can substitute um to get
the protein you can substitute lentils
into your diet in order to get that
tasty the tastiness of the of the legume
uh but without the saturated fat from
the meat now they lentils even though
they're so tiny all right they also have
some other uh uh secret treasures uh
inside them and uh and two of them are
uh bioactives that we call carotenoids
one of them is called lutin l u t i n
the other one is called
zanthin z a x n t h i n ltin is aanon
now why do I think that these are
important well it's because medical
research has shown that these two
carotenoids ltin and zanthin are good
for vision health you want to live long
you want to have good eyesight right
because that would not be a good thing
if you got to a ripe old age but you
couldn't see right can't read can't
recognize can't see anything um uh you
know you want to be independent you need
really good Vision especially as you get
older now the most common cause of
vision loss in people who are over the
age of 60 is something called age
related macular
degeneration AMD you've probably seen
television as on AMD all right it's a
real condition and you know what's
caused by it's caused by blood vessels
growing where they shouldn't grow in
your eye and these blood vessels are
very leaky they leak fluid and they
destroy they mess up um the nerve layer
in the back of your eye so you can't see
even the light will get to your eye it
can't be processed and get to the uh get
into your brain all right so guess what
lutein and zanthin that are actually
found in lentils are a good uh food to
add if you want to actually prevent
lower the risk for this condition now
here's a practical part again what kind
of lentils should I get well you're
going to see a lot of different kinds of
lentils when you go to the middle aisle
the grocery store where they keep them
near the beans usually and they're dried
okay so they might be a can they might
be in a jar uh might be in a bag you're
going to find different colors there's
green lentils red lentils black lentils
they all taste a little bit different
they cook very similarly and uh and they
look different when you're actually
cooking them so it's really up to you
you know I think that you're going to
have to experiment with them uh to see
which ones actually suit your taste the
best and then choose them they all um
actually can help to lower cholesterol
and uh and improve heart health now
different Cuisines have
uh different recipes for lentils you can
look on Google for a French lentil
recipe really delicious or Indian lentil
recipes all right check that out Middle
Eastern dishes use lentils even African
dishes have lentils now I know you might
say look I don't want to deal with all
those fancy uh different types of
cultures look up just plain lentils you
can boil lentils in vegetable stock and
add some cut carrots and celery uh put
some herbs that you'd find uh from the
garden herbs right so rosemary thyme uh
oregano those are pretty basic ones and
if you have dried they also work and
boil them up until the lentils are
cooked um and it's absolutely delicious
that's a simple way of doing it okay um
uh but I actually encourage you to
explore uh you know I I love exploring
dishes from different parts of the world
if you haven't had an ethiop Ian dish
called Ki all right these are cooked
yellow lentils absolutely delicious all
right um they they just kind of like or
a pool uh on your dish and you know what
you do to eat the Ethiopian lentil
lentil dish you take a special kind of
bread called
inera all right and it's like a
flatbread except that it's kind of moist
just pick it up in your hand and you
just take you just pinch it and you pick
up some of the cooked yellow lentils and
you eat it along with the fermented
um inera bread you know what's cool
about that that injera bread is
fermented bread great for your gut
microbiome it's a probiotic food
fermented foods lentils have got dietary
fiber good for gut health all right
double benefit for your gut and now the
lentils are also lowering your bad
cholesterol awesome right and it just
tastes great the spices are amazing
so when you're aging lentils you're
probably going to have them with
spices but you can add the lentils to a
soup or stew or cook them alone um and
by the way I told you sort of like this
basic recipe of lentil stew carrots
celeries onion garlic add a little cumin
that actually is classic for um helping
to enhance the flavor of a lentil dish
um and add some Rosemary or Tide that
actually will make a great stew cook it
down make sure the lentils are um done
and um guess what when you make them
you're probably going to actually have
enough to have leftovers for the next
day for lunch so they're they're
inexpensive easy to make they don't take
a lot of attention and then you're going
to have leftovers and now you've
actually saved yourself cooking or Sav
money from buying another meal the next
day and they're a great source of
protein as well uh that also lowers your
cholesterol and also good for heart
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right
now now let's get back to the video all
right my fourth food
avocado avocado healthy type of fat
called mua
mufa monounsaturated fatty acid all
right mufas guess what they do they
lower your LDL bad cholesterol all right
that's the cholesterol remember that
sticks to the walls of your arteries and
blocks those arteries so eating avocados
with healthy mua fats helps to lower
your bad cholesterol and they help to
maintain your good L HDL cholesterols at
higher levels as well and clinical
Studies have shown that eating just one
avocado a day can prevent LDL
cholesterol from being oxidized all
right now this is something that happens
in your bloodstream you don't even know
about it all right but oxidation of LDL
cholesterol so you've got you're walking
around you don't know you've got bad
cholesterol or not but you you're going
to have some LDL bad cholesterol if it
gets oxidized in your blood okay that
makes the LDL cherol even more dangerous
more likely to stick to the walls of
your arteries more likely to cause
clogging now I made a video about
avocados before and if you want to learn
more about them I'll put a link in the
description below if you want to check
it out all right there's a whole thing I
talked about avocados but there's a lot
of great ways to eat avocado and for me
I like to keep avocado super simple
avocado toast all right it's like Mother
Nature's butter you just open up of
avocado and spread a layer this creamy
ripe avocado I love to spread it on
sourdough toast add just a little pinch
of sea salt and because I like to light
up my palette a little bit my taste buds
sprinkle some chili flakes add a little
extra virgin olive oil squeeze a lemon
now you've got a pretty sexed up avocado
toast great tasting metabolism
activating cholesterol lowering
breakfast that people are going to say
hey if they see you eating that they're
going to say hey can I have some of that
all right and easy to make too of course
you can make a guacamole out of uh
avocado or you can just slice it up uh
into a taco all right lots of different
ways to eat avocado don't eat just
things the one thing in the in the same
way all the time mix it up all right and
find it just make sure you're preparing
it in healthy ways now here's a pro tip
how do you know that you're getting a
ripe avocado when you go to the grocery
store right they're just piled up like
cannon balls like small cannon balls in
a produce section what you do is you
pick one up
and squeeze it and it should yield
slightly to a squeeze meaning it's a
little a little soft not very soft okay
um and that's how you know it and if you
happen to buy like really really firm
avocados that aren't ripe yet here's how
you ripen them at home all right don't
put them in the fridge put them in a
paper bag all right uh like in one of
those old lunch uh bags uh Brown Bags
add a banana or an apple into it and
what happens is that the banana or or
apple will release gases as they ripen
themselves and the gas is called
ethylene gas ethylene gas trapped in a
paper bag along with the avocado and
that ethylene gas from the apple or
banana will speed up the ripening of the
avocado okay and if you find the
avocados is getting too ripe you want to
slow that process down take them out of
the bag stick them in the fridge the
cool temperatures will will slow it down
all right and sometimes the you know
with hos avocados the color of the
avocado can actually tell you when it's
more ripe um you know avocados start
kind of greenish and they get darkish
when hos avocado Haas s avocado is ripe
it's like almost black so look for the
color can also be a Telltale sign all
right food number five for cholesterol
lowering tree nuts almonds walnuts
pistachios pecans macadamias cashews I
love them all okay um for me they're
kind of like snack foods but they
contain healthy fats as well as dietary
fiber and both that dietary fiber and
healthy fats you know what good for gut
health feeds your gut microbiome helps
to lower harmful LDL blood cholesterol
again that's the kind that clogs the
arteries you see the theme is pretty
easy to think about here and you know
nuts you can eat super simple like I
told you I like to I don't like to be
too fussy with my food I learned that by
the way um when I did a gap here I spent
some time in the Mediterranean um and I
watched how people cooked and I I
learned how to cook there as well um you
just take uh that's just plain tree nuts
and put them in a cast iron or a
stainless steel pan put them on uh the
stove and you got to watch it heat it up
and shake it around and just toast them
up a little bit all right or put them on
a cookie sheet and and and don't really
bake them but heat them up until they
basically get lightly toasted toaster or
can do the same thing now you've got
kind of like a like a crispiness to it
all right it's a little bit um cooked on
the out side if you're going to buy nuts
buy them plain you know like in the bulk
section and then you roast them at home
and I think roasting again brings out a
little more flavor you can eat them as a
snack all right and then you can season
with whatever you want if you want to
make it Savory add some spices and herbs
or chili or whatever you want to do uh
to make them don't buy the pre-bagged
pre-seasoned kind that you know like the
barbq it's got this crazy nuclear color
to it if you're going to buy that kind
of stuff please look at the ingredient
label and see what's in there when you
see those additives or those artificial
coloring or flavoring or preservatives
probably something you want to do I just
buy bulk nuts I toast them myself all
right and then if I want to make my own
trail mix I'll tell you what I do I
would add dried cranberries to it or
dried blueberries with my favorite tree
nuts or even a mix of nuts and then if
you really want to actually so this
dried fruits actually contain fruit skin
that's dried on them and shrunk down uh
they contain the polyphenols from the
dried fruits right remember I told you
blueberri is good for the immune system
cranberries good for bladder health as
well all right so and then you want to
sort of do something else heart healthy
dark chocolate is heart healthy okay and
if you want to cut up some small bits of
dark chocolate put them into that nut
and dried fruit mix you got yourself a
homemade super healthy trail mix that's
what you should bring to work to snack
on um don't buy that pre-made stuff all
right oh by the way you can take some of
these toasted tree nuts and just crush
them up and sprinkle them on to some
whole yogurt or oatmeal like I told you
for that little that extra crunchy
texture all right now here is um
something else that you want to really
really uh know is when you're buying
nuts don't buy too much at a time it's
tempting when you go to the bulk section
to buy like a big gigantic canister
remember nuts have natural oils in them
those oils will eventually make them go
bad so don't buy more than you can eat
in a week or two at a time then go back
on buy more later on so you don't
actually create this huge canister that
there's no way you're going to polish
off within a couple of weeks all right
so now 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 a doctor but I can't be your
doctor so 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 hi there if you enjoyed watching
this video I know you'll love the next
one stay here and check it out and I'll
see you there