Foods to Help Protect Your Arteries from Saturated Fat
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- Опубликовано: 8 май 2022
- The best foods for heart health. If you’re going to have something unhealthy, is there anything you can eat with it to help mediate the damage it may cause?
This is the third in a three-video series on fast food. If you missed the first two, check out Saturated Fat Causes Artery and Lung Inflammation (nutritionfacts.org/video/satu...) and Exercising to Protect Your Arteries from Fast Food (nutritionfacts.org/video/exer....
If you want to go deeper into the effects of specific foods, see:
• Eggs and Arterial Function (nutritionfacts.org/video/eggs...)
• Walnuts and Artery Function (nutritionfacts.org/video/waln...)
• Dark Chocolate and Artery Function (nutritionfacts.org/video/dark...)
• Coffee and Artery Function (nutritionfacts.org/video/coff...)
• Olive Oil and Artery Function (nutritionfacts.org/video/oliv...)
• Plant-Based Diets and Artery Function (nutritionfacts.org/video/plan...)
• Vinegar and Artery Function (nutritionfacts.org/video/vine...)
• Benefits of Blueberries for Artery Function (nutritionfacts.org/video/bene...)
• The Effects of Avocados and Red Wine on Meal-Induced Inflammation (nutritionfacts.org/video/effe...)
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Thanks for watching. I hope you’ll join in the evidence-based nutrition revolution!
-Michael Greger, MD FACLM
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I am 52 years old. I played different sports casually through out my life. I was never on any high school team nor organized league sports I recently switched to mostly plant based whole food in the last 3 to 4 years. Currently all the markers in my blood tests are great. In term of endurance in sports, I out lasted all the males in my circle of friends and relatives who are 20 years younger than me.
Endurance goes up like crazy when your on a plant-based diet. I did the same. The only difference is that I am only 34 years of age.
WFPB since 7-2016. 61 year old and my blood tests are impressive.
Please don't forget to supplement with vitamin b12 (cyanocobalamin).
What does your diet look like?
That's amazing!
I am 65 years old. After listening and analyzing this information I have realized that there is still hope for me. Thank you very much for sharing these interesting data.
These are the best types of videos that Dr. G makes: understanding compensatory mechanisms, no one else does this, and the extremists of course, by definition, don't cotton to balance and nuance.
"Walnuts appear to be the blueberries of nuts," almost always found in the homes of active 90+ year old Italians in my old neighborhood.
Pekanz?
Funny how you can always find milk in those people’s fridges…
So is red meat, red wine, seafood and cheese 😁
@@Stockkhart Wine, yes, seafood and cheese, no.
@@Ruktiet Milk, no. Milk is for babies.
Excellent advice, as always 👍
Need to market blueberries and walnuts as a "McAntidote"
A fire hose drenching of honest to goodness information.
Wow. So much information so generously given to us. Thank you Dr. G
You're the best Dr. G!!!
Thank you for a very informative video Dr G.
I’m surprised beets weren’t tested in any of these studies.
lololol
Thank you for teaching us. Berries are amazing. Now to get those prices down.
I'd be interested to know the effect of having vinegar with a fatty meal.
Nice video. I’d like to see more videos on athletics/ day to day energy/ testosterone optimization and dietary intake of certain foods - of course there’s more to it than diet but I still find it fascinating as diet is in ones personal control in the west.
Very interesting 🙂 Blueberry, Raspberry and açai berry are today's winners 🏆
walnuts as well
@@DAVE_WHITE => Yes-sir! 👍
what about chokeberry
oh wait black aronia berries are chokeberries
Thanks Doc
Whoa very eye-opening information. I better start drinking that berry smoothie ASAP. Thank you for doing all the research and sharing the information.
Uncanny timing of this video! Just yesterday I added 2 cups of thawed frozen mixed berries to some birthday cake I was offered and it tasted much better that way, and I'd like to think that helped blunt the effects of that much sugar and fat in one sitting. Anecdotally, I think I felt better than I should have and had less of a sugar headache/stomach ache thanks to the fibre and other good stuff in the berries.
I previously thought blackberries are the healthiest of the non exotic berries. Fascinating video. Thanks Dr. Greger for providing the scientific evidence so that all of us leaving comments here, giving a thumbs up, or are just watching can be better equipped for making wiser lifestyle choices for optimum health, longevity, balanced, grounded mental health, & become peace loving, compassionate people who need people. Here’s to successful aging!
I don't see anything here comparing blackberries to others
Thank you for the good news.
Are there any other nuts besides walnuts that has this effect?
Dr Legend.
??? Can you please do an episode on mycobacterium vaccae and depression? How effective is it and how exactly does it work???
This is a fine reminder if you are invited out - maybe you can Remember your walnuts, and blueberries, ( better than strawberries) and survive the party a little better 🙃🐸
Hello Lis
I love blueberries, it is pity that they are so expensive in my country. :/
@@gb7168 fresh blueberries cost around 4 dollars per 300grams but in our currency it is quite a lot.
@@mateuszpolkowski5185 fresh berries are way more expansive than frozen ones.
@@rayu7422 I am afraid that in my country all of them are quite expensive...
All berries are great. Its just that blueberries are probably the most studied and marketed.
Try frozen at Walmart and costco cheaper than your Starbucks milkshake or McDonald's combo meal.
I can find any good videos on gallstones! How are they formed? How can you dissolve them? How does the gallbladder function and relate to the rest of the body? I can find a lot of videos about it but really feel like they are misinformed nutrition-wise.
Can you share info on a comparison between taking fresh blueberries vs blueberry juice vs freeze-dried blueberries vs blueberry concentrate pills? Many thanks!!!
In general he advices against the removal of fibre or concentrated pills.
from what I recall, one of his vids indicated that drinking blueberry juice still helped with lowering cholesterol.....its whatever antioxidant that gives it its blue pigment that seems to be the ingredient that does this......I could be wrong, but pretty sure he has a vid about this.....of course, as always, its better to simply eat blueberries.....or make a smoothie out of them....
what is greger's opinion on cocoa butter found in dark chocolate bars
Legend
Make a video on soaking nuts before consumption
Over the weekend I woke up and got a craving for nuts so I spent the day with my folks.
I'd be curious to know the effect on vasculature after a meal of Beyond Sausage? My family is vegetarian and I'm actually headed towards a mostly fruit diet! However, yesterday was mother's day and I made for my wife a meal called "Salcicia" which is sausage and fennel seed over pasta with a tomato marinara sauce with "cream!" I used the fake sausage and cooked them on the grill so that a fair amount of the the oil in the sausage drips off and I use a cup of coconut milk (the 'less fat' variety) for the cream in the sauce. Added to that is crusty bread and a smear of vegan butter. Overall, a very "rich" meal to say the least. So if you happen across any studies on beyond meats and the effect on arterial function, please share! It's the only thing I eat with saturated fat (or a significant amount of it) but these meals are usually rare and reserved for special occasions, but still, I'm going on 65 and need to keep those arteries working!
Check out the nutrition facts website
Probably a bit healthier than meat but still processed food.
Greger always notes that what you eat on special occasions isn’t a big deal, it’s the overall everyday dietary pattern that matters for health.
No need to stress if this is not a daily occurrence. WFPB is great but it seems to make some people really obsessive... This happened to me too, for some time. You don't even need to eat WFPB 100% every single day to reap the benefits.
Dr. Greger mentioned in I believe How Not To Die as well, that if vegan 'bacon bits' are the thing that make you eat a green salad (as opposed to not eating a salad at all), then by all means, add those bacon bits. (Of course, leaving them out would be better, but if that makes the dish unpalatable to you, then that's not really of any help.)
And this has been my philosophy now for some time as well. Strive for 100% WFPB, but don't stress about it if you can't. When I'm at an airport or something with very little fresh produce, I'll just go for something like blueberry juice, some trail mix with added oil, and a processed tofu wrap or something. Nowadays many places offer some kind of somewhat junkfoody vegan option. It's not 100% WFPB, but way better than a coffee with whole milk and a ham & cheese croissant, for example. I'm not gonna starve myself if I can't find WFPB products or don't have the time.
Did you ever read the ingredients in that crap? How can you possibly believe it’s better for you than actual meat that people have been eating since forever?
💜
Are there studies about sprinkling amla powder on artery crippling foods?
It's very high in vitamin c and anti-inflammatory properties, so you can't go wrong with it. Just don't mix it with dairy.
Just stop eating the artery damaging foods.
The orange juice used in these tests: was it raw or was it pasteurized? And would that make a difference in the outcome.
Probably made from concentrate, like most shitty Orange Juice is today..
It should be natural squeezed Orange 🍊 Juice with out added sugar.
@@greenleafyman1028
That’s why I always buy organic fresh pressed juice 🧃 and we have very strict rules about labelling things like that.
Hi Dr Gregor and Team,
Someone close to me just found out they have congenital brain issues, narrowing of one of the brain blood vessels. They will be on blood thinning meds, but I was wondering if you could do a video on blood thinning foods? I know people say red wine but this person doesn’t drink.
You may want to look at spices like turmeric or ginger however they may not be able to substitute pharmacological blood thinners
@@msriram9884 thank you. I’m not looking for substitutes, just foods that could assist. I’ll look into those
Thinners should probably not be taken with foods that also thin or you may get increased risk of bleeding
Walnuts: The Blueberries of Nuts™ 😄
"So it's probably best not to eat the damadging croissants in the first place" 😂😂😂😂
I wonder how this bears out with raisins? I put a handful in the pot of oatmeal most days because it is convenient, cheap, readily available, not to mention my husband's favorite. I like to use frozen blueberries sometimes but he always complains that it's not raisins. Oh well!
Have you tried dried dates? Cutting them up small put into warm oatmeal gives a nice sweet taste as well as other benefits
Hello. Recently diagnosed with Fibromuscular Dysplasia, age 52. Lost 3 family members to brain aneurysm in recent years ages 48,50 and 65. Would love to hear thoughts/experiences related to affects of diet on this condition. Finding very little online and although my vascular surgeon indicated there was little I could do influence my condition I am still hopeful. Currently eat a plant based diet but always eager to learn more. Thank you
My mom had a brain aneurysm and familial high cholesterol. She ate vegetarian and avoided added fats. I was told aneurysms can have different causes. Some are born with them but some aneurysms are because of arterial plaque and high cholesterol. Not sure if this is true or not. Seems to me a diet that reverses heart disease might help. Dr. Esselstyn's RUclips shows his vegan plan.
@@happycook6737 thank you for taking the time to reply, I appreciate it 🙂
Hi. Having had a triple bi pass back in November 2021, I am more inclined to perfect healthier habits.
Can't believe that mid 2019 I was 190 lbs, and could legpress 1400 lbs for 4 sets of 5 reps.
When I moved a month later to an apartment things went south.
Building has asbestos, crap plumbing, bug and mouse issues, no thermastat to control environment.
Feels like I was sentenced for crimes never commited man. Have 2 years to go before retiring overseas.
Then I can enjoy a better quality of life with real food, and people.
Covid crap I have had my weight hit 245 lbs. WTFF.
Just waiting for clearance to restart all healthiet habits. I want to reach 2000 lbs legpress. Miss the strength and energy.The recovery has been slow but am motivated beyond words.
Thanks for the health segment. Irish Bob is grateful😇😎🏋️♂️
Hi Robert , thank you for your story.
I understand that you are now around 65 years old?!
You have a hard job for a man with bypass.
Lifting so many heavy weights is not healthy for you with bypass too.
I am thinking 🤔 that you are taking all the medication?!
If I was instead of you, I was starting right away Whole Food Plants Based Diet.. decreasing medication and changing the job too . Are you vaccinated?
I am male 54 old, I live in Denmark 🇩🇰, 14 months ago I was diagnosed with coronary artery disease and I got 1 stent. After 1 week I stopped all medication, now I am following plants based diet without any drugs ( medication)
I am working as baker , with only 4 nights per month.
I have no vaccine .
I am following the diet strictly as dr Esselstyn Caldwell and Dr Dean Ornish recommend without any oil or nuts
Good health buddy .
@@gabriel65304 Thank you for replying and your concerns and observations.
It will be some time before I return to the gym and restart my weightlifting goals.
Must walk before I can run for the bus. I have ceased all meds prescribed for the last few months. Far too many side effects which irrated an inherited gout condition from dear ol dad.
Despite my current environmental woes I try to stay busy and active. This was difficult during the 2+yrs of COVID.
I turn 65 in 2024 and hope to explore Europe while searching for a new home, and adventures overseas.
This is assuming the current Russian War doesn't affect travel etc throughout Europe.
My eye is on Portugal or possibly Panama. It is do odd that I can retire with a better quality of life than in Canada.
Hopefully this hasn't singed your eyes. Hope you enjoy good health and life in the years ahead.
Stay well, Stay🏋️♂️, Stay Real.
Irish Bob😇😎
Aronia berries aren’t that exotic. They grow wild over much of the eastern half of the US. They’re landscape shrubs often used as ornamentals. They’re also easy to grow requiring little maintenance. I have a few in my yard in PA. There are also a number of small aronia farms in the US selling the berries as well.
Travis. •
Aronia berries are known and used much in Russia apparently, because we have a Russian family member that told me that these are very good for making vine.
So we collected berries in our area, and made a big barrel of vine, and used brown Cane sugar in the process, and the result was awesome!
Unfortunately it’s al gone now strangely enough 😂
@@fluffyhamster550 That’s cool. I’ve heard it’s grown all over there. It’s very popular in Poland too I guess. I imagine a lot of areas over there have a similar climate to Pennsylvania for instance.
What foods clean arteries?
Alcohol
Greens can help. Check Dr Esselstyn on greens.
Soluble fiber
Blueberries , Strawberries , Broccoli , Spinach , Beets , Kale and Pomegranate .
Apple cider vinegar
I eat about a coup of walnuts through the day as well as pecans lots of blueberries and blackberries as well a few times a week unsweetened cranberry juice
i eat blueberry every single day with banana and oat and hotwater + protein powder vega , pop a b12 dD gg... a day freaking greatly started.. sometimes i change hot water for sparkling water with taste xD sparkling oats cold with banana and oat? call it a cold cake.
😄👍
He says vegetarian, not vegan, so what animal products were the Healthy artery people eating?
It was a little difficult to interpret some of the charts displayed during the video.
Once again disproving low carbers. They use examples of fat/carb mixture like pizza and blame the carbs for weight gain. Oh no but wait! You burned the carbs and stored the fat. Carbs win again 🏆
a lot of good research info Doc, but you never really summed it up, so you're saying the best way to "Protect Your Arteries from Saturated Fat," is to avoid saturated fat in the first place, rather than trying to counteract it with something healthy? Or is it that somethings we do with good intentions (like drinking OJ with Sausage McMuffin) are actually making it a bad situation worse?
Eat more walnuts, blueberries, greens, and beans .....😁
I have berries with full cream.
you, of course, keep showing studies that are FOR a vegetarian/vegan diet. However I am curious to know, are there any studies AGAINST a vegetarian/vegan diet? I myself tend to eat red meat only once a fortnight, and stick to lean protein.
Their channel has a playlist named "Stroke Causes and Prevention", which goes over the higher stroke risk found in vegetarians. Moral of the story: Supplementing B12 is mandatory.
No because plant eating is life
cause people wanting to pay those study arnt happy with result, or hoped result or prefer not shared that they actualy paid and got result. maybe why its easy to brag how healthy plant based is, cause it is , quite easily, and can easily be prooven and not have to hang on expensive rare stuff meat study could come up rarely "but but.. meat is good for this!" a ok dspite everything plants already have + negative? pass.. meat industry are better to insult plant based than try their defend undefendable unhealthy immoral profitable atrocious (for worker and animals), its their only ammo in their empty gun, since they have nothing to defend or offer than taste texture of flesh surviving island tho..
meat indutry profite more for insulting plant based as weak and humoristic then discard than inform their buyer and consumer about the downside of meat, gotta divert all the time ! happy cow in field quick dont check anything about plants or bad things of slaughterhouse!
Each species has their own species specific diet based on physiology and anatomy.
Humans are primates.
Human are natural frugivores.
We originated from the tropical environments where whole, ripe, raw tropical fruits are our #1 ideal food source.
Our cells are fueled by glucose. We have to eat Vitamin C, our bodies don't make Vitamin C like other species do.
4 "food" groups that stimulate the same area of the brain as drugs do:
Meat, dairy, sugar, chocolate meaning these groups are highly addictive.
As hard as we may want to, we're never going to changed our species, our anatomy or our ideal food souce: whole, ripe, fresh hydrating fruits eaten in an abundance.
@@jillhollon768 I agree 👍. I love fruits and veggies 🔥
saturated fat is the main fat that is used for hormone production
I fancy a steak
Wouldn't all this consumption of carbohydrates cause diabetes?
Yes
Carbs cause the symptoms, not the disease. Saturated fat in fact causes the disease.
@@nathanielg.m.888 saturated fat doesn’t cause disease, there would be no humans on earth if that was true.
@@janedough6575 Excess amounts do. People are recommended to limit their intake for a reason.
@@nathanielg.m.888 So why do carbs cause a spike in insulin levels?
So don't eat baked goods with fruit then?
There's also people who became vegetarians because of health problems
The entire premise is wrong since there’s nothing wrong with saturated fats. We would have all died off a long time ago.
I eat a cult of blueberries everyday
If vegetarian diets are better why do countries like India have such high rates of mortality from cardiovascular disease?
They eat a lot of ghee, butter, and cream.
There's something I've been curious about. What would cholesterol levels be if u ate carbs & saturated fats from meat & dairy in a small portion for 1 meal Everyday & eat healthy other meals with moderate physical activity? For example, for breakfast: 1 whole wheat toast with 1 or 2 tbsp of butter & a light salad, then healthy meal for lunch & dinner with some lean meat. Or for dinner: 1 slice of medium cheese pizza, healthy meals for breakfast & lunch. There are people around the world who are very healthy with little to no diseases while eating carbs like bread, fruits, & tubers as well as dairy. Ofcourse they're also very physically active
This channel is about health from a vegan lifestyle. They leave all the other info out completely, even if majorly beneficial for health it will not get talked about here.
@@Bankai90 yeah that is true. I notice he keeps using studies with people eating very unhealthy meals like egg, bacon, & cheese sandwiches, etc. And saying how unhealthy meat & dairy is. I'm not a health expert but I believe eating these foods in moderation (as long as u have no health issues with them) along with healthy meals & moderate activity isn't a problem regarding cholesterol
@@dragonsamurai6958 wrote, _"...eating these foods in moderation..."_
Indeed, it isn't so much about being 'in moderation' as it is selecting healthy versions of those foods. If you re-assemble the parts, below, on one line and without any spaces, I think you'll very much appreciate the information it delivers:
youtu . be
/IfBlM3HfHKs
@@RichardHarlos that is true. It is definitely better to just eat healthy for optimal health. But I think it's ok to eat foods with saturated fats & carbs in reasonable amounts if your physically active for a long time
@@dragonsamurai6958 wrote, _"I think it's ok to eat foods with saturated fats & carbs in reasonable amounts if your physically active for a long time"_
The video I shared with you speaks favorably of saturated fats -- not so favorably of carbs. Did you get a chance to watch the video?
A serving size of 100g turkey breast has .59g of saturated fat. Is that safe? Thanks for all of your great videos. I've learned a lot. please don't stop.
Very confusing keto and carnivors don't seem to be in ill health and prosper. More carbs I eat no matter what kind my blood sugar goes up
How sure are you that saturated fat is the enemy?
oj😄
Shall I now consider always carrying some blueberries everywhere I go and having them as an apetizer before any junk food... Hmm.
20 kilos of lard a day, here I come!
U need saturated fats ? It's in nuts ???
I'm hoping the meat industry troll makes his usual appearance in the comments via a few of his many dummy accounts. Come on young man, time's a wasting.
All that saturated fat and cholesterol turning his bloodstream into sludge is slowing him down.
lol, I eat lots of saturated fat to protect my body when I occasionally eat some plant matter by mistake.
If you really think that using an egg Mcmuffin and sausage Mcmuffin as a good example of a meat eater (high fat), you shouldn't be in the research industry. Only in America will you then find a doctor who thinks this type of research means anything!
Outrageous nonsense.
uh saturated fat doesnt do anything to your arteries... inflammation, low vitamin k2, and high blood sugars with oxidative stress damage them. this doctor sounds really old and outdated. bad information and an old guys voice...
which claim in the video (or in the studies) are you trying to refute here? There is no "saturated fat does something to your arteries" claim here so be specific.
Saturated fat increases production of cholesterol, and the more cholesterol you have the more exponentially of your Cholesterol get oxidized, because the amount of antioxidants per unit of cholesterol decreases with the increase in the amount of cholesterol and so every cholesterol has an higher chance of oxidation.
This entire video is based on the premise that having saturated fat in your arteries is bad.
I've found that watching these videos on 1.5x or 1.75x speed helps alleviate the annoying effects of Greger's weird speech habits
I find it makes the content more interesting, especially vs someone with a monotone voice and boring speech pattern
I would have to slow it down to about double the time because I have a hard time following him, constantly losing myself when he speaks. He makes no pauses, and pictures come and go really fast. Maybe because english isnt my first language, but I usually have no problem understanding it when people speak normally.
Welcome back young sir! Its always great to see you. Your clients must be satisfied with your dogged efforts. Go give yourself a nice, meaty treat for all your hard work.
Oh come on...blueberries are not "better" than bananas. They are both amazing in different ways. I have one meal a day of bananas and makes me feel fantastic. Done this for 10+ years and my blood work is great. Blueberries fresh and organic are not available year round, definitely too expensive to make a whole meal out of them unless in season and you can go to you pick but still pretty spendy.
Bananas brown pretty fast, low antioxidants. Simply no match for blueberries
@@SecretMountainTroll antioxidants are not the only important thing. Each fruit has its own power. Bananas are excellent for ENERGY, sleep and muscle recovery. Nothing beats bananas blended with lettuce for a good high calorie meal pre or post workout. Do you train? Im an athlete and value bananas very highly.
@@gb7168 this is bs. Been eating 1000s of calories of bananas since 2009. I got full panel blood work to prove it. Ask me anything.
@@tropicaoptica no as an Energy source for carbohydrates germinated buckwheat takes to Nr one spot in the world
Bananas have too much fructose. Where I live in the US frozen organic blueberries are available all the time. No one makes a whole meal out of BB and that is not the suggestion.
2 bad a pint is $5.00 @ anay groca
Frazen wild blueberries are much cheaper, as are frozen raspberries.
@@shalini_sevani
Feel like growin me own