Kind: captions
Language: en
today I'm going to reveal the truth
about cholesterol and heart disease two
topics that you might think you know a
lot about but I'm actually going to give
you a perspective as a scientist and a
doctor about dimensions on these topics
you might not actually fully understand
or know enough about and then I'm going
to actually give you five foods that
you're going to want to consider adding
to your diet to help better manage your
cholesterol are you ready let's dive in
all right first food that can actually
help with colle olol high cholesterol
oats you know oats like in oatmeals but
before I tell you more about oats I got
to tell you a little bit more about
cholesterol so the first thing and this
might surprise you is that cholesterol
is not the villain that it's made out to
be in fact your body absolutely needs
cholesterol in order to be healthy
cholesterol is essential for producing
hormones like estrogen
testosterone uh it actually helps your
gener body generate vitamin D when sun
light hits your skin it actually helps
to make the bile acids uh by your liver
that gets stored in your gallbladder so
you can digest the food that you eat um
it also it makes up a lot of your brain
as well your brain is packed with
healthy cholesterol that you need in
order to be able to have good mental
health and brain function good cognition
in fact without cholesterol many of your
body's basic processes that you
associate with with health just wouldn't
function properly okay in fact
cholesterol is so important that uh your
liver produces about 75% of all the
cholesterol in your body regardless of
what you eat let me repeat that
regardless of what you eat your body's
going to make cholesterol if you don't
get enough of it um by eliminating from
your diet your body's just going to make
enough in order to get what it actually
needs okay so let me just say now that
you know cholesterol is important for
health
how does cholesterol get its bad
reputation well here's the thing the
confusion is not about cholesterol as a
whole it's about how cholesterol moves
around your body there different types
of cholesterol that there uh actually
exist and when I say moveing cholesterol
around your body I'm talking about
moving around your blood vessels and uh
how it actually uh sticks or doesn't
stick to some of the uh lining of your
blood vessels so here's how it works
basically cholesterol is carried around
your blood in tiny little particles
called
lipoproteins all right these are tiny
little proteins they're um they've got
some fat attached to them and the types
of particles these T tiny lipo particle
proteins there's two names for them one
of them is called LDL you probably have
seen the words LDL before that stands
for low density lipoprotein all right
and and the second type of protein is
called HDL H has in high high density
lipoprotein HDL all right now LDL is
known as the bad cholesterol because it
can build up in your arteries if there's
too much of it and so LDL in excess is
actually a problem for arteries and
actually can set you up for heart
disease all right so here's I want you
to think about it imagine LDL is a
delivery truck that brings cholesterol
to your cells whenever they need it all
right and in the amount that they need
but just like trucks on the road if
there's too many trucks carry this
cholesterol and they're not managed
properly the traffic flow isn't managed
properly guess what they get stuck in a
traffic jam right so this is like the
highway on a holiday weekend all all
these trucks carrying coloral get jammed
up they're not moving all right and in
your body when there's an LDL traffic
jam it leads up to cholesterol getting
dumped out into your arteries and that's
actually where the blockages come from
and those blockages are called plaques
these are narrowing these plaques can
narrow up your arteries so you're
getting enough blood flow the plaqu are
building up in the walls of the blood
vessels and this is actually you set up
for a heart attack or a stroke and other
types of cardiovascular diseases
including peripheral lisia uh p a
Peripheral arterial disease where you
have narrowing in the blood vessels of
your legs and now your legs aren't even
getting enough blood flow and that
actually can prevent you from actually
walking the normal distance that you
would walk before you get a terrible
cramp okay this is why you don't want
too much elevated levels of LDL you want
some you just don't want too much and
this idea of balance some but not too
much the right amount but not too much
is really really important to understand
when it comes to your cholesterol levels
and when you get at a blood test in your
doctor's office okay one of the things
they're going to be doing is running a
lipid panel and with this lipid panel
they're going to test for all kinds of
cholesterol your total cholesterol and
they're going to ask how much LDL is
actually present in your blood and this
is the reason why they want to see if
there's too much that would be causing a
traffic jam that would be dumping off
that cholesterol in your arteries okay
so that's one thing you need to know
about how cholesterol is been carried
around now there's another kind of
particle lipoprotein that's called HDL
we talked about this earlier HDL it's
high density Lio protein this is
actually known as a good cholesterol so
ldls the bad cholesterol you don't want
to have jammed up in a part in a traffic
jam because it's dumping cholesterol
into your arteries HDL is the good
cholesterol because it's the cleanup
crew all right so HDL is like the road
maintenance crew that sweeps up the
excess cholesterol and brings it back to
your liver where it's broken down and
gotten rid of okay LDL is normally
transporting cholesterol there's too
much LDL cholesterol gets dumped off the
truck into the arteries not good HDL is
the good cholesterol you also want to
have good cholesterol around all the
time but you want to have enough of the
cleanup crew so what your doctor looks
for in a lipid test a blood test looking
for your lipid panel is to make sure
your LDL is is not too high it's it's
low within normal range and your HDL has
to be high enough to be able to do the
cleanup crew it's a balance you're
Trucking along the cholesterol you want
to keep that moving you don't want too
much of it or traffic jam will start and
the HDL is a cleanup crew you always
want some of the cleanup crew because in
case there's any cholesterol gets
stubbed off you want that clean of crew
to get rid of it okay so LDL is a
problem when you have too much of it HDL
you always want enough of it you want
the higher the levels the better because
it is protective to help clear off extra
cholesterol so it doesn't accumulate in
your arteries all right so again when
you go to the doctor and they do the
physical exam and everything checks you
out in every other way and then they
send you to get a blood test right so
the FL Aus comes in puts a a cuff or a
rubber constrictor around your arm and
then draws the blood from your vein and
sends it off to the lab one of the
things that your doctor should be
looking for is the lipid panel and when
you get the results back right you
should want you should want to know are
my a LDL levels the trucks delivering
cholesterol are they within normal level
do I have enough and hopefully I don't
have too much and you want to check the
HDL levels check out yourself all right
ask the doctors for the test results you
should look at it yourself so you know
what's actually going on do you have
enough HDL are your HDL levels High you
want that low LDL High ELO and that's
what's going to be protective for you
all right but so the key thing is that
this is all about balance you want to
have just the right amount not too much
and you want to have some protection as
well so that's why one of the things I
want to clear up is that cholesterol
isn't just about good guys and bad guys
there's a level of maintenance
that you need for that cholesterol to be
good for you and you need that Cleanup
Crew the higher amount the better all
right not simply good and evil LDL
cholesterol by itself isn't harmful it's
only dangerous when it is um elevated
and there's one more thing LDL
cholesterol is more dangerous when it's
oxidized all right so let me tell you
what oxidized means oxidation is what
happens when you actually uh take some
Nails right some iron nails and you
stick them outside on your por
right it's humid the rains what happens
what do you think happens after a couple
of days you go back out to check on
those nails and guess what they are
Rusty they have become oxidized and
oxidation can also happen to your LDL
cholesterol so when your LDL cholesterol
gets oxidized think about it as rusting
guess what those particles are more
likely to stick to the walls of your
arteries you ever pick up a rusty nail
that's been oxidized and run your finger
along it pretty it it actually is sticky
a little bit because it's rough the
oxidation roughs up the surface of what
what used to be a smooth nail so think
about LDL that's oxidized in the same
way these sticky oxidized LDL particles
those are the Dangerous Ones because
those are going to stick more more
likely to stick to the side of the
artery they're more likely to narrow the
artery as a plaque that builds up and
that restricts blood flow uh and even
worse by the way is that when those
plaques build up they little cracks can
fall in them right cuz these are not
normal buildups right it's kind of like
I don't know if you ever did Clay in
your uh High School class You Know
You're Building clay you want to pile up
Clay on top of each other if it
shouldn't be if the clay shouldn't be
stacked on top of each other and you're
just pointing layer after layer you try
to move it around guess what it'll crack
in the middle right and that's what can
happen to these plaques they're not
supposed to be in your artery they're
pretty fragile and eventually they can
crack and when you actually have a crack
in the plaque all right and think about
these arteries as they get narrow and
think about the plaque that cracks all
right so here I've got a plaque here
sitting here it's narrowing narrowing
narrowing now if that plaque cracks
guess what happens boom and now it
cracks down closes it off it's kind of
like a the part of the cave ceiling
caving in and now you're actually
blocking off all the blood flow and now
little blood cells will start to clot in
there there you can completely jam and
block off blood flow alt alog together
all right that's a heart attack and
that's what you want to avoid that could
be a stroke that's what you want to
avoid as well so the question is how
does LDL get oxidized because it
oxidized LDL is a dangerous stuff right
a lot of things can oxidize LDL in your
blood and these are these relate to the
things that we talk about as doctors and
as people who are thinking about
Wellness that you want to avoid so here
are some of the things that can start to
oxidize contribute to oxidizing your LDL
cholesterol making them sticky to your
blood vessel wall stress all right now
Al oxidized oxidative stress uh can
happen uh uh naturally like even
emotional stress will cause Ox oxid
oxidative stress in your bloodstream but
so can chemicals that you can breathe um
smoking can cause oxidized stress in
your blood that then causes your LDL to
be oxid oiz so don't smoke or vape or
smoke a cigarette or a cigar or a pipe
all those things can actually oxidize
your LDL guess what lack of exercise
also makes it easier for your LDL to
oxidize exercise you know has an
antioxidant effect a protective effect
on your LDL remember you want some of it
you just don't want a lot of it and when
you have it which is healthy you don't
want it to oxidize or it will tend to
stick to the side of the wall exercise
actually makes it a little bit slippery
less likely uh to stick to the wall less
oxidation environmental pollution now I
don't have to tell you that our
environment is getting more and more
contaminated and dirty right and here's
an example of a situation that you
probably have all encountered you are
filling your car with gasoline or petrol
deping know where you are and um I
always ask people are you standing
upwind or downwind from the pump and
people look at me like Dr Lee what are
you talking about I don't know I don't
think about that what I say is that if
you are if you can smell the fuel the
diesel or the gasoline all right if you
can smell the fuel you're standing
downwind and what that means is the
wind's blowing those solvents into your
lungs guess what that causes oxidative
stress guess what that sets you up for
it sets you up for your LDL getting
oxidized that's why you really want to
be in a clear environment as possible
all right but lots of things that
actually smell good in fact uh can cause
this kind of oxidative stress in your
blood new car you know that new car
smell that we all love man this car
smells great that is actually solvents
coming off new carpet all right um same
deals new furniture you know people get
excited when there's new furniture
moving to their house that smells you
know like the like their showroom shop
that is off gassing all those things
cause oxid oxidative stress so it's
better when you get a new carpet a new
rug to open your window
all right and if you have an air
purifier take out some of those solvents
because they when they when you breathe
them get into your lungs and they can
cause oxidative stress all right um
ultraviolet radiation something that's
actually quite good for us until you're
out in it too long what I'm talking
about I'm talking about going up to the
beach and getting sunburned or frankly
even going outside on a really bright
summer day uh if it's a summertime I
would be a good example but you could be
in a place that has sunny all year long
that's why you want to wear sunscreen
and and uh eat an antioxidant Foods you
want to protect uh your body from
getting that oxidative stress those um
small oxidative stress situation inside
your blood that can actually oxidize
your LDL all right those that those are
the reasons you you want to actually do
take those lifestyle tips to protect
yourself from oxidative stress all right
let's put this whole picture together
right so imagine your arteries are
smooth right like a well-maintained
highway an LDL which carries cholesterol
it's one of the particles low density
lipoprotein moving along these highways
delivering cholesterol to your cell
supposed to do that remember I told you
cholesterol is important for your
hormones important for your brains
important actually for all of your
cellular functions as long as that
traffic is moving smoothly because
you're that don't have too much LDL
you're going to be fine all right and
when everything is working well you also
want to have enough HDL or high density
lipoprotein around right this is the
cleanup crew keeps your eye that keeps
their eye out for any spills any
cholesterol spills any extra HDL that
spills cholesterol uh from the truck
it's going to actually take care of mop
it up and get rid of that extra
cholesterol it's the road crew all right
um so LDL is the regular traffic it's
got to keep moving or you're going to
have a traffic jam and HD is a road crew
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right now now let's get back to the
video so now here's the other thing that
can actually happen if you have
inflammation in your body all right and
there's a lot of things that cause
inflammation all the things that I said
cause oxidative stress also cause
inflammation they're pro-inflammatory
smoking is proinflammatory not
exercising is pro-inflammatory breathing
solvents is pro pro-inflammatory eating
fried food Foods is pro-inflammatory
eating Ultra processed foods UPS the
inflammation your body as well guess
what happens when you actually have
inflammation whole body inflammation all
right the inflammation is also in your
blood vessels guess what those blood
vessels which I told you are like the
highways in your body
that inflammation creates potholes like
little divots in the road that's
supposed to be running smoothly oops now
you got potholes and those weak spots
are they're in the weak spots of the
walls of your arteries that's the
highway now picture this the LDL trucks
that are dting cholesterol start hitting
those
potholes got a lot of inflammation you
got a lot of potholes it can be
impossible not to hit those potholes
right so instead of actually uh moving
slowly those potholes boom shake the LD
dump some cholesterols and now the
cholesterol can actually stick in the
pothole that's sticking to the artery
wall all right and if it's oxidized LDL
you know from oxidative stress guess
what it really gets stuck into those
potholes those potholes are in the walls
lining your blood vessels and that's
when those plaques really really form so
over time the more and more LDL
particles you have and the more and more
oxidative stress you have um uh the LDL
becomes oxidized really sticky and now
you add some inflammation to it now
you've created those potholes you got
this sticky truck delivering cholesterol
you got a lot of it and now it's hitting
the potholes it's dumping the
cholesterol and it's now sticking into
the walls you get the picture this is
what we're understanding of of of why
cholesterol isn't simply a good guy or a
bad guy you need that LDL but you want
to make sure you don't get oxidized LDL
and you want to make sure you have low
inflammation in your body we're
beginning to understand the things that
we thought we we knew years ago okay now
we're getting a better picture of
exactly how this works because you don't
want to actually grow plaques on the
highway all right because the plaques on
the highway the LDL and the cholesterol
landing on that Highway building up a
big lump all right what that does is it
causes more traffic jams it can block
blood flow in your arteries make it
harder and harder for your heart to pump
blood to the rest of your body all right
now
speaking of inflammation chronic
inflammation is the real nasty force uh
that sets you up for developing these
plaques that can ultimately lead to
cardiovascular disease by the way the
other thing about these plaques and the
plaques are building up on the walls of
your artery right you've got 60,000
miles worth of blood vessels in your
body that's a huge number of blood
vessels in fact they so expensive if you
were to pull out all the blood vessels
in your body and line them up from end
to end you'd form a thread that would
wrap around the earth twice okay that's
a lot of blood vessels all right you
want to keep those blood vessels clear
and so blood can actually and oxygen and
nutrients can all be delivered smoothly
through them but when they actually
start to narrow and narrow with plaque
guess what the arteries also start to
get stiffer and stiffer right normal
blood vessels can they can open up they
can stretch they can shrink down when
you got plaque on them they become hard
hardened blood vessels hardening of the
blood vessels which is probably what you
may have heard your parents talk about
at one point or a doctor tell you about
them watch out for those hardening of
the arteries guess what that set you up
for high blood pressure because hard
blood hardened blood vessels can't relax
as easily when you're relaxing blood
vessels your blood vessel comes down
when you've got hard blood vessels it's
harder for the pump heart to pump it out
so your blood pressure actually goes up
all right and high blood pressure what
we call hypertension is a setup for
heart disease heart failure uh stroke
it's a silent killer hypertension and
this is another reason why you want to
keep your LDL cholesterols on uh on the
low side and you want good protective
Cleanup Crew cholesterol HDL to be
around to be able to clean up that mess
all right but this is also why it's so
important to reduce inflammation going
to come back to this in this video but
this is when you hear about you know oh
anti-inflammatory this anti-inflammatory
that I wanted to give you kind of like
the load down when it comes to heart
health when it comes to cholesterol why
it's also important to lower
inflammation now doctors us should just
give statens to patients and say go
ahead and take this and let's measure
you you know in a couple of months what
I think is important to do is to realize
that part of that control over uh LDL
levels and and you might need a Statin
but um if you exercise uh your LDL is
going to come down and your HDL is going
to go up and if you avoid
anti-inflammatory foods it's actually
going to be safer for you so that you're
not causing oxidative stress you're also
not causing those plaques to build up as
much in fact you can actually with good
lifestyle management you can actually
reverse plaques that have built up
that's a very important thing my
colleague Dr Dean ornish worked on many
years ago and it's to it's held out to
be true all right so you can reverse
atherosclerotic or narrowing of the
arteries by diet and lifestyle changes
you got to be pretty intensive about it
but it actually works which just shows
you that even if you are starting to
think about your heart for or heart
health even if you have blockages never
too late to try to kind of move the
plaques backwards so move the clock
backwards uh and unblock the uh the the
arteries okay now that you understand
this now it's the time to talk about
some foods right okay so I told you I
was going to tell about five foods I
told you Oats already so you already
know the first one but I want to explain
things a little bit more to you guess
what now that you understand how this
LDL the truck that that contains
cholesterol brings cholesterol to your
cells and how HDL Works guess what oats
can lower LDL cholesterol all right
prevent the traffic jam and oats can
increase the HDL cholesterol the cleanup
crew so eating oats like oatmeal
actually can um help you balance
rebalance your blood lipids the way you
want them to actually go and there's an
added benefit you know what that is oats
U contain bioactives natural chemicals
that are found in plants because oats
are plant-based um grain guess what oats
contain something called
avenanthramide don't worry about
memorizing the complicated Latin words
just know that people like me know what
they are
avenanthramide a and beta de glucan
these two bioactives found in oats you
know what they do they lower
inflammation
so oats tackles all these problems that
we talked about if your LDL is high it
can help to lower LDL if your hdl's low
it can help to raise it if your blood
liers are fine oats can actually help
you keep uh things moving in the right
direction so you can actually maintain
your lipid Health all right um and if
you got inflammation guess what eating
oats can lower inflammation remember
inflammation causes those potholes on a
highway so you can actually protect
yourself against getting those potholes
in a highway now the beta glue can by
the way is uh is which is
anti-inflammatory I've done research on
this myself all right it's actually good
for wound healing as well so oats are a
kind of a healing food it's quite
remarkable how it actually works and
beta glucan you know what it does when
you swallow it and goes through your
digestive system right your mouth your
esophagus your stomach your small
intestines your large intestines as it's
going all the way down there the baited
de glucan which is a soluble fiber acts
like a sponge and this sponge soaks up
extra cholesterol before it gets
absorbed into your bloodstream so it
actually helps to absorb cholesterol
that's inside the tube of your digestive
system and that can actually help to
lower cholesterol levels in fact
clinical Studies have shown uh that it
can lower bad LDL cholesterol by about
10% by eating oats on a regular basis so
beta de glucan pulls out cholesterol out
of your bloodstream
uh and it just flushes it right down
your your guts all right so lowers total
cholesterol in your blood which also
lowers LDL cholesterol like a sponge now
the other thing that uh beta de glucan
does is it is powerfully
anti-inflammatory and so uh it actually
lowers inflammation inside your gut but
it does another thing for your gut beta
glucan as a soluble fiber feeds your gut
gut
microbiome this is the healthy bacteria
you probably heard everyone talking
about healthy gut microbiome your gut
microbiome is 39 trillion bacteria that
are naturally found inside our body
these are healthy bacteria and you know
where they live they live in a lower gut
so let's walk through the gut you got
your mouth is where it starts then your
esophagus all right it's food going down
into your stomach the third part of your
gut the fourth part of your gut is your
small intestines the fifth part of your
gut is your large intestines or the
colon and there's a part of the colon
and the large intestine is called the
seeum c c m it's like a bag around your
colon it's at the sort of the the the
lower part of your colon before it
starts going up um which then makes a
loop around like a like an upside down u
in the seeum where most of your gut
bacteria are found are found and guess
what when the beta glucan gets down
there it feeds your gut B bacteria your
gut bacteria eats feeds on beta glucan
soluble fiber like that and a wellfed
gut bacteria with fiber is actually a
healthy colony of gut bacteria a healthy
ecosystem when your ecosystem is wellfed
and happy guess what they do they make
metabolites and these are basically your
gut bacteria digesting the beta glucans
their food and they're spitting out
their own metabolites all right and
there's three of them they're called
short chain fatty acids or scaas SC
short chain fatty acids fa scaas there's
proprionate there's berate um there's
acetate these U from your made by your
bacteria from the food they're eating
from the beta glucan and the soluble
fiber it it dissipates in your
bloodstream gives back into your
bloodstream and you know what these
short chain fatty acids do as an extra
bonus because your gut bacteria wellfed
and happy from the soluble fiber coming
from oats these short chain fatty acids
lower inflammation protects you against
those potholes even more all right so
the beta glucan itself is
anti-inflammatory but the G the gut
bacteria they feed then release more
anti-inflammatory uh substances to be
able to even further lower inflammation
in your body so if you ever needed an
excuse to actually uh oatmeal or if you
actually were wondering what you should
be eating uh uh for breakfast for
example i' strongly consider you uh eat
oatmeal whether or not you have blood
lier problems or not all right and by
the way people who are really minding uh
foods that actually lower blood
cholesterol sometimes that can come off
their statins if they've been on it
already now how do we know that uh beta
glucan uh from oats can actually lower
uh inflammation well because uh we can
measure this In The Blood using a test
for C reactive protein C is in Charlie
reactive protein this is actually a
circulating marker for inflammation and
it turns out that beta glucan uh when
you consume it actually lowers C
reactive protein it should be normally
really really low if you got
inflammation and most of us are walking
around inflamed because life is very
inflammatory these days um and we you
know most of us grew up eating Ultra
processed foods and doing exposed to all
these environments listen oats with
beted glucan actually lowers that
inflammation and it lowers C reactive
protein so think about that the next
time you're trying to decide what to
have have for breakfast in fact I had
breakfast this morning uh with oats I
actually you know get sort of um whole
oats nothing but oats just plain oats I
don't do anything with it all right um
and and I actually cook them so I want
to actually tell you a little bit about
what I do with my own oats now one
little thing you want to buy a whole
oats nothing but the oats all right and
the reason you want to do this and not
by the kind that's already prepackaged
with sugars and flavorings and little
bits of fruit in there all those
prepackaged um uh convenient instant
oats they contain a lot of additives
just go ahead and look at the ingredient
label look at all those chemicals that
you can't pronounce all right so those
would actually cause inflammation they
don't they wouldn't the O might try to
fight inflammation but they're causing
inflammation so stay away from all those
additives all right any of these pre
flavored packets I grew up listen I grew
up eating that kind of stuff my parents
would say oh eat some oatmeal in the
morning and they would buy those
convenient packs and and we'd pour hot
water in it and man you get those little
bits of apples or fruits not good for
you all right full of chemical additives
in fact those some of those additives
can even damage your gut microbiome so
really you know having pre-made oatmeal
like the ultra processed kind the oats
one step forward in the right direction
all those other things added sugar Ultra
additives preservatives two steps back
all right and you're going to also
increase inflammation in your body which
is just not what you want to do you
don't want more potholes in your um
arteries all right so if you want oats
with something sweet in it what I
suggest is you take some seasonal ripe
fruit all right if it's a summer get
some organic strawberries and wash them
and cut them up uh if you can't find
fresh organic strawberries or they're
too pricey you know what go for the
frozen ones Frozen ones you thaw them up
they're flash frozen they're actually
going to be fine as well uh blueberries
the same deal frozen blueberries if for
when they're out of season fresh
blueberries when you can actually get
them uh that's really great just top
your oatmeal with that uh if you want to
actually crush up some nuts um tree nuts
uh pistachios or almonds or something
like that another little nice topping
and the fruit isn't sweet enough for you
okay and you want to really get a little
hit of sweetness be careful not to add
sugar all right like plain sugar but I
would suggest maybe adding a little
drizzle of Honey like they do in the
Mediterranean for yogurt or you could
actually add a little bit of maple syrup
all right a little bit a little just a
little splash of it in order to give it
sweetness keep it simple and keep it
natural all right so remember I told you
to get um whole oats no steel cut oats
can take a little longer to cook but
sometimes they're already rolled and
pre- steamed so they can cook pretty
quickly so I just tell you what a recipe
is if you get just a container of steel
cut oats all right um get one cup of the
steel cut oats and get a stainless steel
uh uh pot all right add add about three
cups of water or if you want to put some
almond milk that's fine uh I like no
salt but some people like to put a pinch
of salt in there and first boil the
water if you a little salt in know the
water will boil quicker and then put the
oats in there take a spoon and stir it
up once it's boiling you only need to
cook it for maybe five or seven minutes
if it's been pre- steamed so that it's
not instant instant but it's pretty
quick cook it up you'll see it thicken
really really quickly turn off the heat
and let it sit for another minute so
you're talking about less than 10
minutes to whip up a really healthy oats
breakfast all right and then before all
the water gets absorbed and still kind
of liquidy poured into a bowl all right
and that's where I take the fruit cut it
up just put it right on top uh and it is
an absolutely delicious way the fresh
berries what I actually had the other
day had strawberries you can add
strawberries or blueberries again the
other benefit of these fresh seasonal
ripe fruit like berries blueberries
contain anthos sinin a natural bioactive
that's guess what
anti-inflammatory strawberries contain
what a natural bioactive called elic
acid guess what that is
anti-inflammatory and uh strawberries
and blueberries but especially
strawberries they also add a little
extra dietary fiber good for the gut
microbiome so you see by building a
breakfast like this which takes less
than 10 minutes all right uh takes
advantage of fresh seasonal Foods Whole
Foods uh gets some sweetness to oats
which is also plant-based all right and
now you've got yourself a plant-based
breakfast that lowers your cholesterol
lowers inflammation protects your blood
vessels um lowers um the harmful LDL so
you don't wind up getting too many
trucks piling up for that traffic jam
spill out the cholesterol and it also
raises your beneficial HDL that's why I
wanted to tell you the story of how all
this works together because now you
understand why oatmeal with fruit
actually is so beneficial all right now
here's a little Pro tip for you if
you're a busy person like me all right I
don't really have a lot of time to cook
breakfast in the morning you can make a
big batch of oatmeal all right uh
several days worth keep it in the fridge
all right and in the morning you just
take Ladle spoon it out add a little
more water add a little more almond milk
heat it up and now you're ready to rock
and roll all right so that's a quick way
is like take the time to prepare it but
honestly I just told you you can do
basically in less than 10 minutes every
single day so you can just re reheating
it if you want or just do it Scrat from
scratch all right ready for food number
two for um helping your lipid control
guess what another breakfast food
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 Mono unsaturated fatty acids or
mufas mufas mufas they're they 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 oleic acid
also does something really beneficial it
raises your your good HDL cholesterol
again moving things in the right
direction less LDL more HDL avocado can
do that it's got mono unsaturated 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 muas 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
22% 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 LTL
cholesterol increased 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 from 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
stattin 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
in half take out the seed and you can
just spread that green light green
avocado um 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 a 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 eat 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 health 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 oleic 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 that some kind of a
creamy texture slightly fatty tissue 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 got to one of these like uh
traditional restaurants where like
Mexican restaurant they will 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 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 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 and 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 OIC acid doing
that your gut microbiome is going to
actually help your gut micro biome 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 2 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 ready for
food number three food number three are
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 their their flesh is rich in
omega-3 fatty acids um the again those
Omega-3s originally came from Plankton
that's 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 macro 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 going to like
Mediterranean Sea it's it's part of
Mediterranean Cuisine absolutely
delicious
also a good source of omega-3 fatty
acids 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 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 healthful 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 it'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 ccer
triglycerides are another lipid in your
body so net net taken all together all
right Seafood with omega-3 fatty acids
can improve the function of your blood
vessles 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 your portal your doctor's
your medical portal um at the blood
lipids you'll actually see LDL you'll
see total cholesterol that's how 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 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
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 the Omega-3s do a lot of heavy
lifting for your blood lipids for your
vascular Health healthier 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
long 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 e to be uh your
diet I'll link link to it in the
description uh 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 show that
eating fish twice a week twice a week
can actually 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 yay thick 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
all right 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 def fenes this is all based on my
research and everything is rooted in
science and I've made it super easy to
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
and to help you get lasting changes that
will help you live longer and live
better to learn more click the link
below or scan the QR code code on the
screen I can't wait to get started
together in my course now back to the
video 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 uh 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 acry amides to
form these are polymers 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